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#fitness

136 posts120 participants19 posts today
FediFollows

#Fitness #Exercise & #GrassrootsSport picks of the day:

➡️ @3morereps_workouts - Exercise & yoga videos by PT instructor

➡️ @Fitnessfoundry - Award-winning fitness instructor, fitness for all, health equity

➡️ @gadgetbridge - Free open source software for fitness trackers, smartwatches etc

➡️ @endracing - Non-profit endurance races (swimming, cycling, running) in North Dakota USA

➡️ @WDCV_Frauen - Women's cricket in North Rhine-Westphalia, Germany (in German & English)

🧵 1/3

Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

#Foundations class

3x
* 10 Banded Tricep Extensions
* 10 Banded Lat Pull Downs
* 18 Banded Face Pulls
* 1' Rest

3x
* 30" Active Hang
* 10 Bicep Curls (2x 7.5kg)
* 6 Scap Pull-Ups
* 1' Rest

3x
* 6/6 Single Arm Dumbbell Rows (12.5 / 15 / 17.5 kg)
* 3 Negative Pull-Ups
* 1' Rest

EMOM 20'
* 6 Elastic Assisted Pull-Ups
* 8 Ring Rows
* 6 Elastic Assisted Chin-Ups
* 20" Chin Over The Bar Hold
* 1' Rest

Ow my arms.

#workout#fitodon#gym
s1m0n4

#workoutoftheday

🌡️mobility 10'

x4:
1️⃣ Push-up x4
2️⃣ Dragon 🐉 @ 10 kg x6/side
3️⃣ Single calf raise @ 20 kg x8/side
4️⃣ Band-assisted pull-up x4
5️⃣ Squat-rack-assisted pistol squat x8/side
6️⃣ V-up x8

Surprisingly I don't feel sore after my first half marathon yesterday. Achilles tendon feels quite ok today. Am I finally recovered 🤩? I may even attempt a short #running session tomorrow to see how it reacts.

#fitodon#fitness
RubenWA

Leg day

LF Horizontal Leg Press (stack):
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 80kg x 15 reps
4. 110kg x 10 reps
5. 140kg (309lbs) x 8 reps

Leg Extensions:
1. 20kg x 20 reps
2. 35kg x 20 reps
3. 50kg x 15 reps
4. 65kg x 15 reps
5. 80kg (176lbs) x 10 reps

HS Hip Abduction:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg (134lbs) x 10 reps

HS Hip Adduction:
1. 40kg x 15 reps
2. 54kg x 10 reps
3. 68kg x 10 reps
4. 82kg (181lbs) x 8 reps

Standing Calf Machine:
1. 45kg x 30 reps
2. 65kg x 20 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps

Super Wide Stance Hack Squat (inner thighs):
1. MW x 15 reps
2. MW + 20kg x 12 reps
3. MW + 40kg x 10 reps
4. MW + 60kg (132lbs) x 10 reps

Seated Calf Machine:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps

Light weight Back Squats:
1: 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

HS Horizontal Calf Machine:
1. 45kg x 30 reps
2. 65kg x 30 reps
3. 80kg x 20 reps
4. 105kg (231lbs) x 15 reps

Pannata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 8 reps

Standing Calf Raises (bodyweight):
200 reps
#blog #bodybuilding #fitness

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