Those who train, also gain. Mad tha innit!… shelve your excuses and get yours in, respect to all who’ve been doing their best to better themselves. And to those who haven’t, we’re here when you’re ready to invest in yourself💪🏻
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Sh*t son! Should have left the hoodie on, showing my true power level there! Glowing a bit Super Saiyanesque an tha… Plus, fcukin freezin innit!🥶❄️
Not cold for long once you’re going at it though!💪🏻
Trained with suspension straps before? Very versatile bit of kit as long as you’ve got a safe and solid anchor point for them. Few moves for you to try out… can always bring the bosu in for extra core stability challenge too!👊🏻
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Pssst… you know you should never miss a Monday, right?💪🏻
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Feet in straps, hands on the Bosu. Flipped from earlier this week when it was hands on rings and feet on that upturned half dome. We’re not shy to train chest twice a week are we @tobehulse 💪🏻
How’s your workout week been? And are you getting some in over the weekend?
Cheers for the top there @hair_by_netty … much more hench in tha💪🏻
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It’s not all about bars, bells and bench on chest day! Ring press up has been a firm favourite for time and feet on the bosu really adds to the core stability challenge. Do you use open chain moves and unstable exercises in your training?🤔
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Sore legs. Can’t run. Nothing wrong with arms though! Upper body giant set in place of iRun today💪🏻
Ring Press Up
High Cable Fly
Strap Row
Shoulder Extension
Tricep Rope Extension
Olympic Bar Curl
10 reps of each. 6 x through… enjoy the pump innit💪🏻… size of them diamonds as I’m curling though! Supposed to be resting them!😅
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REMINDER… Weights can’t lift themselves, we need to pick ‘em up💪🏻
Three old favourites making an appearance on todays Gym Fwednesday board setup. Top work team👊🏻
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“Hey P, that fella was in the gym the other day, can’t remember his name but he’s that absolute unit you go mountains with”… Yep, I know exactly who you mean now!💪🏻
Big boy cardio with SP, the man’s been on a tear this year and smashing his training!🔥
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Quick snippets from todays Strength & Conditioning inspired circuit session. Top work everyone, enjoyed that!💪🏻
5 x heavy pull
10 x moderate push
15 x abs move
20 x slam downs
AMRAPping our way over the midweek hump👊🏻
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Body weight finisher after each round today. So more like a starter, main and dessert then?! Great job by all teams through the day, belting effort in each session💪🏻
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RUNNERS NEED… Feet, ankles and calf muscles that do what’s required of them… and do what they’re told! Single leg bosu balance control forward and back, full range calf raise, hop up and down, sled tow on the toes, sled push through the forefoot. Can you name this Prime Runner doing her due diligence and protecting herself from niggles and injuries? Those chiselled diamonds might just give the pocket rocket’s identity away! 💎⛏️💥
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If two’s company, is three a crowd? Not with a timed by the rower setup! Great job by this team yesterday, a 300m row, slam ball, burpee, 300m row, sledgehammer, kettlebell swing double tri set where the rower is the timer and the signal to change on completion of the distance. We went round this for 20 minutes with a kettlebell AMRAP of 10 minutes either side of it. Heavy one tha!💪🏻
The early crew went round as five piece crews, which also worked splendidly🙌🏻
Teamwork… it makes the dream work🤩
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A problem shared is a problem halved is the saying… get yourself a training partner and use each other for discipline to turn up, motivate each other to keep going… and have a good cuddle after your workout in your vests🤗
Don’t underestimate the strength and power of the buddy system for making progress!💪🏻
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Absolutely fcuking inspirational! Proud of the lot of you👊🏻
@chester.marathon.half.10k
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Hands up… who’s been forgetting to train then🤔… gym postcode is CH65 4EL, stick it in your satnav and get your ass off the couch, let’s get lifting and raise some funds for our local charity hospice, the @hospice_gs
Six compound lifts as shown. Bench Press, Pull Up, Squat, Overhead Press, Deadlift and Dip. Heavy tha!😅
Gents at 100% of your own body weight, Ladies working to 50% of yours. The modified pull and dip shown here too. Only reps of full range will be counted… you half rep, you cheat yourself… don’t be that guy😜
£1 per lift entry to register a score on the board… stop asking me for the current leaders… bring your quids and get stuck in… then I’ll tell you💪🏻
This challenge runs until 31/12/23… and I’m not certain I’ll get my BW above my head by then, but I’m well game to train and try! So let’s fcukin go!🙌🏻
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Big board setup across two different rounds… love me some circuit chaos to mark the midweek!💪🏻
90s Cardio (that’s seconds, not era hey @louisebmc 😅)
Walking Lunge x 1 length
Sled x 2 lengths
Run x 3 lengths
Box x 4
Burpee x 5… then over to the other side…
Abs move x 10
Push x 10
Pull x 10
Squat x 10
Lunge x 10
Swing x 10… then go back to the start and choose your cardio again… repeat for 32-45 minutes💪🏻
And obviously we had to go with @ministryofsound 90s Anthems after the initial enquiry at the start!😎
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