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Enter words that describe your post to find the most popular hashtags for Instagram
5,852,384 hashtags in our base now!

Instagram hashtags for cardio

All hashtags are grouped on 30 from the most popular to the least popular.

Why all hashtags are grouped on 30?
  • 30 is the maximum number of hashtags that you can add at once in the description or in the comments to the post according to the rules of Instagram.
How to use 30 hashtags in one post?
  • 1st way: copy the group of 30 hashtags, insert them into the description of the post, save.
  • 2nd way: save the publication without hashtags, copy the group of 30 hashtags and insert them into the comment under your post.
When to publish hashtags? Is it possible to use always the same hashtags? - Important to know!
  • The hashtags must be added at the moment of publication in Instagram or immediately after it, because the hashtag's feed is chronological. An easier explanation: the sooner you add hashtags after the post's publication, the more persons see your post in the feed of hashtags selected.
  • Instagram doesn't like when you use the same hashtags from post to post. Even if the theme of your posts remains the same, you can always choose different hashtags, because there are various elements in the photo. For example, if all your photos represent nature, the hashtags shouldn’t be only "nature", but could be also " sunset", "flower", "sky", "spring" etc.
  • To get more likes, use more general hashtags. For example "cafe" instead of "Starbucks". The hashtags on more general topics are more popular in Instagram, they have more viewings of posts and more likes.
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Total popularity of the set of hashtags
to clipboard
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Copied to clipboard
Saved in your list of hashtags
Failure. Try again later.
To view hashtags
Quickly and free ‒ just enter your e-mail!
Sign up
  • Full access to Hashtag manager
  • Useful account statistics
  • Free registration in 1 click.
  • No phone, card or other personal data required.


Method of calculating popularity and how to use it.
  • On Instagram the popularity of a particular hashtag is equal to the frequency of its use.
    The frequency of use is the number of posts on Instagram with a specific hashtag.
    It follows from this that the popularity of a set of hashtags is the total number of posts of all hashtags included in the set.
  • The more popular a hashtag set is, the more likes and followers you can get from it.
    At the same time, the more popular a set of hashtags, the faster you have to add it to the description of the post or comment to it, because the feed of hashtags is chronological and posts on more popular hashtags quickly replace each other at the top of the feed.
How to understand and use color codes (red, orange, yellow)?
  • Red - High popularity - More than 10,000,000.
  • Orange - Average popularity - More than 1,000,000 and less than 10,000,000.
  • Yellow - Low popularity - Less than 1,000,000.

Top publications

  • Shiny Horse& Lens Flare

    #1, @jeniffer_weeks, 2014.11.17, ♥

  • LEGION RUN Tavo Muz.

    #2, @matteotavo, 2017.05.13, ♥

  • Shredding them legs like there s no tomorrow

    #3, @faruhs, 2017.05.23, ♥

  • A cheeky little rehab run on my lunch today. Knee doesn t feel close to being able to be pushed for speed, but I can base build at the moment. Hurrah!

    #4, @cheekyflip, 2017.05.22, ♥

  • It has not been an easy road, but it has been well worth the challenge so far. Picture on the left was when I weighed 323lbs. The picture on the right was taken this morning and my current weight is 238lbs. The 100 mark is just around the corner. A special thanks also goes out to, without your help some of this wouldn t have been possible. Thank you for helping me and training me along the way!

    #5, @stormchasinsti, 2016.12.21, ♥

  • That was a warm one 8 afterwork miles

    #6, @runoregon, 2017.05.29, ♥

  • Nice run after work

    #7, @runoregon, 2017.05.28, ♥

  • 6 mile run in this beautiful sunshine

    #8, @runoregon, 2017.05.24, ♥

  • 9 miles before work

    #9, @runoregon, 2017.05.22, ♥

  • Haven t ran in about a week been so busy but me and Cascadia busted out a nice 8 mile run in the sun

    #10, @runoregon, 2017.05.21, ♥

  • Heavy lifting is done for the day; now it s time for aka mowing a section of our property. But first, I m gonna need to put on copious amounts of sunscreen.

    #11, @striving.for.beastliness, 2017.05.29, ♥

  • My last night self decided to set the alarm at 5 am which my 5 am self did not appreciate. But after a slow start, I had a really good and session.

    #12, @striving.for.beastliness, 2017.05.26, ♥

  • ,3km

    #13, @kirill_2you, 2015.02.28, ♥

  • website about weight loss and healthy Eating! CLICK MY BIO.

    #14, @molly_buffe, 2016.02.10, ♥

  • WOW! Super app! Get followers and likes by your target audience!

    #15, @shelly_shealey, 2016.07.17, ♥

  • 140kg yoke from yesterday. First time trying the yoke!

    #16, @beccamoo94, 2017.06.20, ♥

  • gym game getting strong yet

    #17, @fitness.memes_, 2017.01.06, ♥

  • Eating healthier and exercising makes a huge difference when aging

    #18, @fitness.memes_, 2017.01.04, ♥

  • The holidays have me like lol

    #19, @fitness.memes_, 2017.01.02, ♥

  • It s that time of year guys!

    #20, @fitness.memes_, 2017.01.01, ♥

  • Work and dedication is all that is need! Don t rush natural!

    #21, @fitness.memes_, 2016.12.30, ♥

  • Don t be that guy! Fight through the craves!

    #22, @fitness.memes_, 2016.12.16, ♥

  • Anyone else

    #23, @fitness.memes_, 2016.12.11, ♥

  • Gym is priority

    #24, @fitness.memes_, 2016.12.11, ♥

  • The view from my exercise bike this morning; what s your s 15 minutes of cardio to literally keep the heart beating. Just because I am not up to the bright lights of the gym does not mean I can t get a mini workout in.

    #25, @penelope_beardsley, 2017.08.07, ♥

  • of provided by ONE of my best clients! has it s benefits. Let s!

    #26, @_functionalfitness, 2017.01.06, ♥

  • Tools of the trade.

    #27, @_functionalfitness, 2016.06.30, ♥

  • Red hot chili puparuoli

    #28, @akanesue, 2015.03.08, ♥

  • Mayor Fenty heading to Bike Rack Dedication

    #29, @agunknees, 2015.03.18, ♥

  • Friday Flower

    #30, @mackeynovotny, 2015.03.13, ♥

  • Today, and I took part in the at

    #31, @sherryscribbles, 2017.08.13, ♥

  • Looking forward to getting over the hump as Ben and I have a very exciting weekend planned not to mention me and running the Bubble Rush Sunday morning too!

    #32, @sherryscribbles, 2017.08.09, ♥

  • April Snow Showers 2014b 325

    #33, @smokeythecryptkeeperlloyd, 2015.03.25, ♥

  • italia-bike-jersey

    #34, @shoshana_sarrazin, 2015.03.18, ♥

  • Amazing

    #35, @fitnutlover, 2017.06.22, ♥

  • Love playing with him

    #36, @pooh.the.poodle, 2016.08.26, ♥

  • IMG 4618

    #37, @rasheneporgy, 2014.11.16, ♥

  • Hello Baby. Comoestas

    #38, @moustafa_elboushi, 2017.02.20, ♥

  • Today s Breakfast 11:00am Beef with eggs, French fries, boiled potatoes with chicken, salad Variety(lettuce, carrots, arugula, radishes, tomatoes, parsley, green pepper, dill, lemon, vinegar)

    #39, @moustafa_elboushi, 2017.02.01, ♥

  • Breakfast:8:00am. Grilled eggs with cheeder cheese. Potatoes.white cheese.large mixed salad

    #40, @moustafa_elboushi, 2017.01.30, ♥

  • I worked hard for this. There is no way back

    #41, @moustafa_elboushi, 2017.01.10, ♥

  • Lettuce& Alcapucci Carrot Bananas Tangerine Coffee Pre-workout meal before hitting gym.(Abs&delts)

    #42, @moustafa_elboushi, 2017.01.08, ♥

  • Life is short, live it. Love is rare, grab it. Anger is bad, dump it. Fear is awful, face it. Memories are sweet, cherish it. Today I am taking my life into my own hands. I am done asking for permission, I am following my heart and doing what I want to do.

    #43, @moustafa_elboushi, 2017.01.08, ♥

  • I worked hard for this,there is no way back

    #44, @moustafa_elboushi, 2017.01.08, ♥

  • My first workout using and 21 Day Fit Extreme! is literally going to be the death of me

    #45, @gigibeachbody, 2016.03.18, ♥

  • A very expensive game.

    #46, @ticalz, 2017.10.02, ♥

  • First day of Badminton. Won the first game too. Rookies, lol.

    #47, @ticalz, 2017.09.11, ♥

  • Www.fontaine-fitness.com

    #48, @todd.fontaine, 2017.10.25, ♥

  • The pursuit of success has no days off!

    #49, @nikolay.terziev, 2017.11.23, ♥

  • Summer time vs Nick Platz

    #50, @akislyg, 2017.07.21, ♥

  • The greatness of a nation and its moral progress can be judged by the way its animals are treated World animal day me

    #51, @akislyg, 2016.10.04, ♥

  • Sticking to my new meal plan: 118gs Russian bear, 100gs meat,35gs Tuna, and 120gs oats, looking forward to be 105 kg- 232 lbs F

    #52, @mariorattyofficial, 2017.12.25, ♥

  • With the new day comes new strength and new thoughts. F

    #53, @mariorattyofficial, 2017.12.14, ♥

  • Mask on fuck it mask off F

    #54, @mariorattyofficial, 2017.12.13, ♥

  • My cheat day table F

    #55, @mariorattyofficial, 2017.12.10, ♥

  • I don t know all the keys to success, but one key to failure is to try to please everyone. F.

    #56, @mariorattyofficial, 2017.12.05, ♥

  • Lat pull down F

    #57, @mariorattyofficial, 2017.12.01, ♥

  • That s right.

    #58, @soni88rramz, 2017.11.20, ♥

  • Time for GYM

    #59, @dekel_hat, 2017.11.29, ♥

  • Welcome to my weeked

    #60, @dekel_hat, 2017.11.23, ♥

  • Good morning Happy Thursday

    #61, @dekel_hat, 2017.11.22, ♥

  • My Best Bro.

    #62, @dekel_hat, 2017.11.14, ♥

  • Happy Thursday

    #63, @dekel_hat, 2017.10.26, ♥

  • 2018 does not start with laziness. Duathlon crawl with intervall and evening running To bad for all of u who are tired of my fitness/ cardio posts, I guarantee that there will be lots of posts this year too

    #64, @diana__overpower, 2018.01.02, ♥

  • On my way to perform my last half-maraton this year, wishing you all a Happy New Year

    #65, @diana__overpower, 2017.12.31, ♥

  • And it goes something like this

    #66, @diana__overpower, 2017.12.21, ♥

  • Christmas poridge for dinner before crawling with intervall and hill intervall

    #67, @diana__overpower, 2017.12.21, ♥

  • 46 min 28 les 10 bornes running

    #68, @jeromegrosson, 2017.12.29, ♥

  • It s actually warm out(-9c) so that calls for a little sunset snowshoe into the forest.

    #69, @robbclarke, 2018.01.03, ♥

  • Sacrifice and you will achieve

    #70, @ricardomateusjesus, 2017.11.22, ♥

  • Shut up and squat!

    #71, @ricardomateusjesus, 2017.10.31, ♥

  • Stay focus, stay strong

    #72, @ricardomateusjesus, 2017.10.08, ♥

  • Todays workout was a legday with 20 minute intervalls on a stepper afterwards. Finished off with a short ab workout and stretching.

    #73, @the_quarki, 2018.01.03, ♥

  • And you are unforgettable I need to get you alone

    #74, @the_quarki, 2018.01.02, ♥

  • Getreu dem Motto, If it doesn t challange you, it doesn t change you, wollte ich zum Jahresabschluss die 5 km mal wieder unter 30 Minuten laufen. Etwas das ich zuletzt vor über einem Jahr geschafft habe. Nach 4,6 Kilometern musste ich dann Zwangsläufig aufhören, weil mich fast ein Hund umgerannt hätte, der auf einen anderen fremden Hund zugerannt ist. Aber es war ein guter Versuch, der beweist, ich kanns noch. Knack ich die 30 Minuten halt 20018.

    #75, @the_quarki, 2017.12.31, ♥

  • Yosemite

    #76, @tony00674, 2016.05.23, ♥

  • Check out link below for the best tasting detox tea! Get rid of belly fat now! www.asapskinnytea.com

    #77, @fitness_hailey, 2017.08.03, ♥

  • the creator behind the moves to Boshret Kheir and our friend.zoghbi7 Look at her move! I play this song often for because it s awesome! But more awesome was getting together with Firas and Maria, working out and putting a few clips like this one together to motivate and inspire you!.

    #78, @jennifercfit, 2018.01.05, ♥

  • Gym break

    #79, @rach_elizabethbts4, 2017.12.30, ♥

  • Please share to grow the fitness together Cool Comments lifestyle

    #80, @bestactivitytrackers.online, 2018.01.07, ♥

  • Smart pets www.enbucket.net Cool Comments lifestyle

    #81, @bestactivitytrackers.online, 2018.01.07, ♥

  • Stir Crazy www.enbucket.net Cool Comments lifestyle

    #82, @bestactivitytrackers.online, 2018.01.07, ♥

  • All in one rucksack www.enbucket.net Cool Comments lifestyle

    #83, @bestactivitytrackers.online, 2018.01.05, ♥

  • iPhone Mobile heat detector protection case www.enbucket.net Cool Comments lifestyle

    #84, @bestactivitytrackers.online, 2018.01.05, ♥

  • Cardio day is lit! I will reach my fitness goals!

    #85, @y.b.mentality, 2017.03.27, ♥

  • Going into the holiday feeling great after a team workout to our client Lalo Fuentes LaloFit DVDs SHAPE Magazine called this a workout you ll look forward to Experience the Freeze Technique! LaloFitness.com.

    #86, @outlierpr, 2017.07.03, ♥

  • Walking home from Melissa s Fast& Furious class like Oh and it s also Day 5 of NO sugar Oh and Kit Cat is doing sympathy crunches.

    #87, @megamel1971, 2018.01.06, ♥

  • ZOMG that was intense! Just took a new class at called Boxing Fusion taught by the amazing Bréa and it was a knockout!.

    #88, @megamel1971, 2018.01.05, ♥

  • Before Luis Hot Power Core class After Luis Hot Power Killed Us class First workout of 2018 from the wicked Luis dropped us like it was hot! It s good to be back.

    #89, @megamel1971, 2018.01.03, ♥

  • I d like to give a shoutout to leggings that are compressive and high waisted for locking and loading in my holiday belly Back at it today with 5 months of Oxygen Yoga and Fitness passes purchased. Let s do this 2018!.

    #90, @megamel1971, 2018.01.03, ♥

  • Sunsets and running were my Quite profound and appropriate because although I can no longer run, sunsets are proof that endings can be beautiful.

    #91, @megamel1971, 2017.12.31, ♥

  • This Turkeyhead and I completed our with a walk on Christmas Day for the as my Dad suffers from Parkinson s. We did it!.

    #92, @megamel1971, 2017.12.27, ♥

  • those Positano sunsets-

    #93, @jmptravels, 2018.01.06, ♥

  • at the doing for rides

    #94, @mr.duvall, 2018.01.06, ♥

  • Are you a morning, afternoon, or evening workout person

    #95, @jeffgrube, 2017.12.21, ♥

  • My low back is feeling much stronger and my mindset is benefiting too! I ve been using 10-20lb weights for 6 weeks now!

    #96, @jeffgrube, 2017.12.19, ♥

  • Do your kids copy you too Kids are always watching and eventually mimicking what we do! She loves doing her exercises while I do mine

    #97, @jeffgrube, 2017.12.17, ♥

  • So I was at the doctors office a few weeks ago and remember them asking if I needed a nutrition coach to help me lose weight because my BMI said I was overweight. BMI is such bullshit. Did you know that the official numbers for a healthy blood pressure have been lowered! Meaning that people that previously that were on the edge of NOT needing blood pressure medication will now be prescribed that medication Guess who stands to benefit from that change Totally unreal!

    #98, @jeffgrube, 2017.11.30, ♥

  • Believe you can and never give up. I probably sound like a broken record but recovery is on my mind every day. Doctors told me, it was mental, I had anxiety, but eventually found bulging discs. Then they gave me meds(which I threw out) and told me surgery was an option. I decided to believe in something different and started looking for other answers. After 5 months Yesterday, I managed to do a workout with a 10lb weight with NO PAIN AT ALL and it felt amazing. I ve gained 13lbs since July which isn t so crazy but I m feeling close to normal. Being a father and not feeling like I could be the one I wanted really motivated me to pursue a different path than doctors recommend. I m not here saying all doctors are wrong, I m saying explore all options. We have this stigma of thinking doctors know everything. If you re struggling out there, question everything, search for answers. If you need help figuring why you haven t hit your goals or need a strategy to lose weight, let s chat and see if we connect like Han and Chewy, Frodo and Sam, or Michael Scott and Holly Flax

    #99, @jeffgrube, 2017.11.28, ♥

  • I carved out 30 minutes for a Thanksgiving workout while kids are sleeping and food is mostly cooked! I plan on stuffing my face with cheesecake pecan pie and sweet potatoes!

    #100, @jeffgrube, 2017.11.24, ♥

  • Po bieganiu After Jogging

    #101, @the_dennina, 2017.12.16, ♥

  • Working out today with my little man! He was trying to mimic my moves and eventually he ended up just playing with the foam roller.

    #102, @jeffgrube, 2017.11.17, ♥

  • I m feeling happy and grateful today. How I simply choose to be. It s that simple but hard in practice.

    #103, @jeffgrube, 2017.11.15, ♥

  • And suddenly you know. its time to start something new and trust the magic of new beginnings Happy New Year everyone! May you have the courage to love with all of your heart, be true to yourself and others, and go forward confidently in the direction of your dreams. by.ca.

    #104, @realsarahnicole, 2018.01.02, ♥

  • Look what I found.

    #105, @realsarahnicole, 2017.12.30, ♥

  • Push up with TRX and resistance band. This is a fantastic exercise for your core and pectoral muscle.

    #106, @dastrainingslager_berlin, 2018.01.07, ♥

  • Another version of squat an pezziball- squat an shoulder press. I wish you all a happy weekend.

    #107, @dastrainingslager_berlin, 2018.01.05, ♥

  • Rope alternating wave with jumping lunge. Fantastic for your balance and your hand-foot coordination It s so hard for me.

    #108, @dastrainingslager_berlin, 2018.01.03, ♥

  • Happy new year. What are you New Year s resolution My New Year s resolutions: i try to lie on the couch all day.

    #109, @dastrainingslager_berlin, 2018.01.01, ♥

  • Core exercise with resistance band and TRX.

    #110, @dastrainingslager_berlin, 2017.12.29, ♥

  • Push up and core combination.

    #111, @dastrainingslager_berlin, 2017.12.27, ♥

  • Happy Christmas. A Christmas tree for man. The best idea of my son- cars on the tree.

    #112, @dastrainingslager_berlin, 2017.12.24, ♥

  • Squat on bosu- fantastic for your core and balance.

    #113, @dastrainingslager_berlin, 2017.12.22, ♥

  • Core exercise with minibands.

    #114, @dastrainingslager_berlin, 2017.12.16, ♥

  • A version of side blank Happy second Sunday of advent.

    #115, @dastrainingslager_berlin, 2017.12.10, ♥

  • I know where I m going and I know the truth, and I don t have to be what you want me to be. I m free to be what I want.- Muhammad Ali-

    #116, @erikbassett, 2018.01.09, ♥

  • Love. Conquers. Hate.-

    #117, @erikbassett, 2018.01.04, ♥

  • The Mind ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I m in fear, judgment, or self doubt, I can literally feel my awareness move out of my whole body& into my head. When you re in your head, you re always trying to figure out a way to avoid death, or the what if.(One of my goals to in 2018). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I m sharing my complete truth, my mind starts to release its hold on me& I can feel a deep emotion in my chest. I feel creativity moving through my entire body when I m in flow& a version of myself that is totally free! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This raw me isn t trying to get the love& approval I got as a kid bc it s already overflowing with a heightened, unconditional love. I become content in the moment. When u listen to fear u cut yourself off from the creativity& the next step can t show up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As 2017 winds down I encourage u to step into what your heart says,& cut off the worry of your mind(Myself included). You can always measure what you ll lose, but u can t see what you ll gain.-

    #118, @erikbassett, 2017.12.28, ♥

  • - Waiting for the Wife to finish up powdering her nose before our last stop of the night. Then it s back home with the treats, Netflix, fireplace, Christmas tree& all the heart felt feels of another year winding down. Love the IG feed with all the Christmas highlights.- To be continued from the Bassett fam. If you love us, we love u. If u hate us, we love u. Some people u run into each holiday may ask u about your career, are married yet with kids or bought a home yet. As if life was some kind of grocery list. But rarely ask- Are you happy The true success.-

    #119, @erikbassett, 2017.12.25, ♥

  • Maturity is attractive. Effort is attractive. Having ambition& goals is attractive. Having your shit together is attractive. Knowing what you want is attractive.-

    #120, @erikbassett, 2017.12.23, ♥

  • Alternating Dumbbell Curls- Curl one dumbbell toward the same shoulder. As you curl it upward, slightly rotate the wrist so your palm is facing you. Pause& squeeze at the top while using full range of motion, and mind/muscle connection. Tip 1- Don t use momentum to raise the dumbbell! Don t be afraid if it s lower in weight. It s results you re after! Tip 2- Keep elbows back to keep tension on the biceps.-

    #121, @erikbassett, 2017.12.21, ♥

  • : December 2017-

    #122, @erikbassett, 2017.12.16, ♥

  • You can be the remedy and they ll still reach for the poison.-

    #123, @erikbassett, 2017.12.13, ♥

  • Full Body Cardio HIIT Workout Thanks,!

    #124, @fitnessbyraquel, 2018.01.02, ♥

  • It is not a New Years Resolution. It is a lifestyle. Move your body, in many ways, everyday. Health and happiness to all of you and your families in 2018

    #125, @connieoliwa, 2017.12.30, ♥

  • Combo Crazy Equalizer Workout! Video sped up to fit! And no music, just my exhausted breathing They say to do something everyday that scares you and today I definitely did just that! For some reason, I ve always had a fear of jumping over hurdles.I think it s the video in my mind of me falling on my face that plays every time I picture myself doing it! They definitely weren t pretty but I did it! challenged me to come up with a equalizer combo so here goes. I also wanted try her combo with a twist on it! are you proud of me I finally got up the nerve! If you are interested in getting your own equalizer, then let me know in the comments or dm me and I ll send you the link and coupon code for 40 off!. Outfit.

    #126, @fitnessunderground.us, 2018.01.08, ♥

  • 1000 Rep Challenge! My friend(aka- energizer bunny) challenged me to this workout and I m starting to think she is a trained asassin and her mission is to kill me.well I survived, but my arms are officially dead! They are currently shaking as I try to type this and it was a few hours ago that I completed it. So.definitely modify it whatever ways you need too! Mix it around and break it up! Go for time so you can improve on it later! My time was 48:18 and I started by doing the 25 reps of each for 3 rounds and then I had to break it down even more for the last 25 of everything and did a round of 15 reps and then 10. The easiest way would definitely be 10 rounds of 10 reps.*I will post this on my You Tube channel(Fitness Underground) as well so you can watch it easier! 100 burpees 100 rows(inverted on equizer or bent over with dbs) 100 dips(on bars or bench) 100 bicep curls(I only used 10 lbs and 8 lbs after a few rounds and those were killing me because of the rows!) 100 jacks 100 hip thrusts 100 frog pumps 100 squats 100 walking lunges 100 V ups or modification. Outfit. Best Music Street Workout(You Tube).

    #127, @fitnessunderground.us, 2018.01.03, ♥

  • Bodyweight Blast! This one is a little bit more advanced of a Bodyweight Workout so modify if needed and I don t recommend the shrimp to pistol squat if you have bad knees! That one took some major focus! It is a good one for mobility and strength! This was more of a mess around workout but ended up exhausting me so give some or all of these moves a try!*3-5 rounds: 10x crow to dolphin plyo combo 5 each leg- shrimp to pistol squat 5x- 5 plank jacks to 5 push up hold jacks( you can modify by doing in forearm plank instead of push up) 10x each side-forward and back skipping lunges. Outfit.

    #128, @fitnessunderground.us, 2018.01.02, ♥

  • Cardio Crush! I m visiting family so it will be mostly Bodyweight workouts for the next week! I really need to work on my cardio anyway so it works out perfect. The first move is from and it was so much fun, you guys need to try it! My niece did a modified version by walking up and down from forearm to hands instead of doing the plyo from forearms to push up. This was a quick and intense workout at around 15-20 Min so you can increase the rounds to add time!*3 rounds for time: 10x stop drop and roll push up 10x lateral donkey kick to forward and back lunge push off 10x 3 scissor toe taps and 3 v position bicycle toe taps 10x but kick jumps to burpee with knee tuck jump ins. Outfit.

    #129, @fitnessunderground.us, 2017.12.21, ♥

  • Week 1- Day 2 Cardio& Conditioning. It s not too late to join our fun challenge! Enter for your chance to win some amazing prizes while making fitness fun for you! Today I m demonstrating different variations of burpees. You can pick one or more of my options or show me some of your favorites. You can also do any other form of cardio and conditioning you enjoy. This challenge is all about doing what feels best for you and having. Follow the rules below to be eligible for prizes. We can t wait to see your posts!. My outfit is from one of our sponsors. Don t you love the color blocking You can win it!. Jumpstart your new year with this fun fitness challenge!. Every Monday through Friday I will post a video demonstrating movements from that week s theme. This challenge is for every level. You can do my workout or any exercise you like centered around that theme. Saturday and Sunday are rest days or an opportunity for you to catch up. You can do as many workouts as you like but you only have to post once to be eligible for that week s prize. At the end of the month prizes will be awarded to winners from each week!. Week(January 1- January 5) Cardio& Conditioning. Week(January 8- January 12) Strengthen& Lengthen. Week(January 15- January 19) Core& More. Week(January 22- January 26) Boxing& Kickboxing. Follow these rules to be eligible for prizes. We have some amazing sponsors and you don t want to miss out on your opportunity to win!. Like this photo and tag two friends in the comments below to join you in all the fun. Share this photo on your page so we know you re in and tag friends. Follow and tag the hosts and. Follow and tag all sponsors(So many fun prizes every week!). Post a video/pic of the themed workout for each week you d like to enter. Tag and and use the hashtags and. Start 2018 with a bang!. Location:

    #130, @funwithfit, 2018.01.02, ♥

  • Just start! If you have trouble motivating yourself to move, just start and commit yourself to no more than 10 minutes. If by the end of 10 minutes you still don t feel like going on, stop. You did enough! But the chances are once your body is warmed up, you ll end up doing more than that. That s what happened to me yesterday with this jump rope and stability ball workout. Warm up by doing some dynamic stretching. Then alternate doing 100 jump rope skips(or jumping jacks, if you don t have a jump rope) and 15-20 reps of the stability ball moves: jump rope. ball pass(keep you lower back on the floor! mod. bend knees). jump rope. ball lunges(repeat with other leg!). jump rope. ball ab roll out(really squeeze your core to keep your back neutral, and only go as far out as feels good for your back!) jump rope. ball ham string curls. jump rope. ball push up to knee tuck. If you feel better now, repeat! Adventures by A Himitsu https:/soundcloud.com/a-himitsu Creative Commons Attribution 3.0 Unported CC BY 3.0 http:/creativecommons.org/licenses/b. Music released by Argofox https:/youtu.be/8BXNwnxaVQE Music provided by Audio Library Adventures- A Himitsu(No Copyright Music)

    #131, @fitsterville, 2017.12.20, ♥

  • FUNCTIONAL TRAINING. Get the Best out of You

    #132, @valeriacelifitnesscoach, 2018.01.08, ♥

  • Ski(erg)ing through the first week of January likeeee

    #133, @banannabeans, 2018.01.08, ♥

  • Go follow the two beautiful girls now for more inspiration DM for a shoutout!

    #134, @gymgirlsverified, 2018.01.09, ♥

  • old rugby players

    #135, @max_e_bruno, 2018.01.06, ♥

  • Go Go Go Dont Wish for it, Work for it Stay Focused and do it for Determination Remember that You are the Best

    #136, @fitnext11, 2017.10.15, ♥

  • Be SMART& Eat SMART Good Nutrition= Best Results Don t Eat LESS Eat RIGHT

    #137, @fitnext11, 2017.10.15, ♥

  • Food prep! I do this every week. Keeps me on track. I have my sights set on competing at the Toronto Pro Super Show in May. So about 20 weeks out now. Really excited and curious to see the difference a year of training can make.

    #138, @amberbelyea, 2018.01.08, ♥

  • Everyone s hyped with the new year resolution thing. Which is ok, but.let s take a moment to be thankful. I m thankful for being alive for 365 days. They were full of al kinds of challenges, lessons, ups and downs, successes and failures. I m grateful for everything I ve been through and ready for the new chapter. New year, new possibilities! Enjoy!

    #139, @coachmuharam, 2018.01.01, ♥

  • Yes! Take a deep breath and realize the fact that no one else can duplicate you! Only you can be you. You are a unique masterpiece created with distinct potential, gifts, passions and abilities. Enjoy this fact and remember that you don t need, and shouldn t imitate any other. health

    #140, @coachmuharam, 2017.12.30, ♥

  • Nutrition101: The food we eat can fundamentally change how our body works.

    #141, @coachmuharam, 2017.12.29, ♥

  • From the amazing one!() Saving sleep up for when it matters When it comes to achieving your strength/physique goals we know how important it is to get our training& nutrition right. The following was 1 of 3 new stand out content of the week produced by our intern. To get in on the other 2& all the back issues be sure to join our free facebook group linked in my bio But what about sleep It s often forgotten or discounted as less important, but the truth is, to get the most from both your nutrition& training you want to get good quality& sufficient sleep. However, sometimes it can be tough to guarantee sufficient sleep each night. Maybe we have to work late, or are out one evening or simply just stay up too late watching YouTube. Can we do anything about this Now whilst it is generally recommended to: Go to bed& wake at the same times each day. Get 7-9 hours on average each night. Not everything is lost if you cannot achieve the above, sufficient total sleep is better than not enough sleep for the week. This is where banking comes in, simply put; you sleep more some days& less others, so for the week as a whole you bank sufficient total sleep. Whilst this isn t recommended to be done all the time, it is a great way to ensure you re not missing out on a tonne of sleep& thus experiencing all the symptoms of insufficient sleep(of which there are countless!). So next time you miss out on some sleep, or know you re going to miss out, make sure to make up for it, by banking sleep before and/or after. Remember to get the other content for the week& all back issues be sure to click the link in my bio& join the facebook group

    #142, @coachmuharam, 2017.12.28, ♥

  • Messing around and expressing my mad editing skills Some flashbacks from 2017 workouts, killing every rep. No days off! Are you ready for nailing 2018

    #143, @coachmuharam, 2017.12.24, ♥

  • What s up everybody! So I love spreading the word that it s possible to enjoy food that savors your senses and helps you promote a healthier version of yourself at the same time. If you re a sweet tooth, you ll definitely thank me for this one! Good old home made pancakes packed with protein and healthy nutrients. Swipe for the ingredients of this macro friendly beauty.

    #144, @coachmuharam, 2017.12.22, ♥

  • () Energy systems 101 ATP-CP: During short, intense exercise a large amount of power needs to be produced thus creating a high demand for ATP(energy)& as the name implies, the ATP-CP system is the quickest way to resynthesize ATP(Robergs& Roberts 1997). To generate this rapid ATP, stored ceatine phosphate within skeletal muscle donates a P to ADP to produce ATP. In this system, no carbs, fat or O2 is used meaning that it is anaerobic with ATP regeneration coming solely from stored CP. Though the ATP-CP system may be the FASTEST way to resynthesize ATP, it is short lasted& muscular fatigue occurs rapidly due to the limited amount of stored CP& ATP within skeletal muscle. Therefore, this system is the predominant system during max exercise lasting 10-15s e.g. sprinting(Bogdanis1996). Anaerobic: When exercise continues longer than a few secs(usually 30s-2min), the energy to regenerate ATP is increasingly derived from glucose& glycogen stores(Pilegaard et al 1999).The increased rate of glucose-6-phosphate produced from glycogenolysis(breakdown of glycogen)& increased glucose uptake provides a rapid fuel source for a sequence of reactions leading to the formation of  pyruvate. Pyruvate can then be used for fuel as, for every molecule of pyruvate produced through glycolysis, 2xATP are produced(Brooks et al 2000). Again this process requires no O2, hence the name anaerobic& though less rapid than the ATP-CP system is still a more rapid way to regenerate ATP vs aerobic glycolysis(Greenhaff et al 1994) however the trade-off is that very little energy is produced(2ATP is nothing). Aerobic: As the most complex of the 3 systems, this system IS dependent on O2& begins after 2mins of exercise& is able to generate nearly endless amounts of ATP. ATP generation involves the processes of the Krebs cycle& electron transport in the mitochondria& unlike the first 2 systems, uses glucose, glycogen& FAT as fuel. However, due to its complex nature the aerobic energy system is very SLOW in generating ATP but produces LOTS of it at the end of the process with 36xATP created for every molecule of glucose broken down(Robergs

    #145, @coachmuharam, 2017.12.18, ♥

  • Quit and you might as well be dead. Said the great Bruce Lee. So it s either you believe in your gifts and the unique potential you were given and go after what you want, or quit and never know what you could ve achieved if you went out and chased your dreams. Make your choice, but remember that you were not born to live a mediocre existence.

    #146, @coachmuharam, 2017.12.15, ♥

  • Christmas came early this year! Swipe right for the recipe of the day. The sexy high protein PB pudding recipe. Nourish your temptation with this simple and guilt free delicious recipe! Enjoy!

    #147, @coachmuharam, 2017.12.13, ♥

  • Overtime, not overnight.

    #148, @coachmuharam, 2017.12.09, ♥

  • So we all have a song or songs that motivate us. Fall Out Boy makes cardio easier. What s yours

    #149, @flexiblefitnessllc, 2018.01.04, ♥

  • Oops. I used the wrong hashtag last time. Take 2: A group of certified nutrition coaches will be using the hashtag above. We all have unique philosophies and methods but we will be sharing content based on the science as we understand it at this time. Feel free to search or FOLLOW the hashtag for real info.

    #150, @fitnessjonestraining, 2018.01.09, ♥

  • - Tag a badass woman.

    #151, @fitnessjonestraining, 2017.12.28, ♥

  • These ladies have a few things in common. They re all total badasses They re all busy go getters They re all strong-not just physically either They dont need to count calories or diet They ve maintained long term success They trained with me for a year or more Chances are, you ve been at this health thing for 5-10 years. Am I right Maybe tried all the methods that someone promised would give you a 30-60-90 day transformation. And here you are, 5-10 years later, still trying to find the quickest way to permanent results. Unfortunately I cant go back in time 5-10 years to 2007-2012 to help you. But in 5 years, TODAY will be 5 years ago. Will you still be struggling with health in 2022, because you tried short term methods for the next 5 years Or will you dedicate ONE year to learning how to do this right and enjoy those other 4 years as a healthier version of you Because the 5 years will pass either way Actually, one year isnt a long time at all, when you think about the 10 years that you may have struggled. You d probably be happy to go back to 2007 and spend a year doing it right till 2008. And LIVING your best life in: 2009 2010 2011 2012 2013 2014 2015 2016 2017 Clients who have worked with me for a year or more will probably agree with the following: Give me a month- you ll get some helpful tips. Give me 3 months- you ll start thinking differently about what health and wellness is. Give me a year- your life is going to change. Im taking applications until January 10th, 2018 for those interested in working with me online in January. You can apply for more info at the link in my bio:.

    #152, @fitnessjonestraining, 2017.12.28, ♥

  • Tag a badass woman.

    #153, @fitnessjonestraining, 2017.12.27, ♥

  • Tis the season! For those of us who make a living SOLELY from fitness, of course there s concern about the bottom line, but don t ever think that we re all the same. Some of us do it out of love, and some of us just want a quick buck at your expense. Choose wisely.

    #154, @fitnessjonestraining, 2017.12.26, ♥

  • I walked a long way to get into that studio. Nearly a 5 year stroll. Certifications, setbacks, loss. Countless social media posts. Answering questions from strangers for free. Failing, crying, hurting myself, hurting other people, winning, losing, learning. So when I got to the door of that set, I paused for a minute. Because I knew that walking through that door meant walking through a barrier. Everything on the other side was manifestation. Literally making eye contact with a dream. Thank you God for this positive step. Forgive me God for my mistakes. Prepare me God for my purpose. It was a good day.

    #155, @fitnessjonestraining, 2017.12.21, ♥

  • Recently I decided to add heavy bag training& to my routine because it gives you, in my opinion the best& while improving& stability Also helps to build& while sweating a LOT and improves while decreasing all at the same time and one also learns which is also a plus.

    #156, @moetaimoments, 2017.11.05, ♥

  • Am session complete and ready to start my day! This year is all about and pushing past my comfort zone! Post workout and what I ate to break my fast was toast with no sugar added almond butter and organic on top! Super yummy!.

    #157, @sweetesestar_ifbbpro, 2018.01.06, ♥

  • Quick cardio session tonight after taking the little puppies out for a quick ride and hike(don t forget to swipe).

    #158, @sweetesestar_ifbbpro, 2017.12.14, ♥

  • Slowly but surely making my way back to the gym. Although not fully cleared, my morning cardio felt good though a much slower pace than normal. It s been well over 6 weeks since I ve lifted weights, I ve survived and have fully accepted where I am because I know where I m going and what my abilities are. I ve utilized my down time to spend more time with family and reflect on what I want and need in order to feel content. Everything happens for a reason and happy to begin a different type of transformation.

    #159, @sweetesestar_ifbbpro, 2017.12.10, ♥

  • It was a beautiful day for a hike in Prescott. The best company and couldn t ask for more perfect weather!

    #160, @azbrokertina, 2017.11.05, ♥

  • Week 1 waist down 1 inch ⠀⠀⠀ What a badass week too! I get really lost without goals- is anyone else like that And no, I m not training for a show I just have a wild hair to create something completely new! Transcend to a higher level ⠀⠀⠀ I really didn t change much this week, I just cut fats down and hiked twice, which I m pretty much obsessed with! It s excellent bonding time with the puppers and God ⠀⠀⠀ I see a lot of people add too much too soon! 6 days of cardio off the bat, eliminate way too many calories, take fat burners, etc. ⠀⠀⠀ ⠀⠀⠀ You want to make tiny changes and allow your body to run with it until it no longer stimulates change! THEN you add in another factor OR you add to it. Meaning, I ll use me as an example: I only cut down my fats which is a caloric deficiency compared to what I was consuming! If I still lose fat this week at these calories, I will NOT change anything. If I do not lose fat, I will either a. Drop fat again(I started super high) OR b. Add in 20 min of HIIT cardio ONE day that week. That s it. ⠀⠀⠀ ⠀⠀⠀ Small, seemingly insignificant changes, compounded over time yield lasting results ⠀⠀⠀ If I can change this much in a week, I wonder what you can do New week, endless possibilities get after it, friends!

    #161, @deannakane_fitness, 2018.01.08, ♥

  • Amen See you there ⠀ ALSO! If you re a New Years Resolutioner- ⠀ NO MATTER WHAT. KEEP GOING! ⠀ Be confident. Be patient. Have a plan! Make friends! Have fun! YOUVE GOT THIS ⠀ ⠀ ⠀

    #162, @deannakane_fitness, 2018.01.03, ♥

  • I am a HUGE fan of tracking nutrition for weight loss. ⠀⠀⠀⠀ ⠀⠀⠀⠀ Let me start off by saying, there are a million ways to diet. And what is best for some people, may be the worst for others. However, I believe that tracking is one of the biggest keys to success for fat loss, you just need to know how to make it work for YOU. ⠀⠀⠀⠀ I think EVERYONE should track their nutrition in some way! ⠀⠀ ⠀⠀⠀⠀ Heres why: I love the accountability attached to tracking. The awareness alone will be a complete game changer. It allows you to see what you ve done to get to where you are- so now you(or your coach) know how to make minor tweaks to get you to where you need to go! ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ Remember: small, seemingly insignificant changes compounded over time yield the best most sustainable results! ⠀⠀⠀⠀ Theres more than one way to go about tracking too. I have clients who count calories, track macros, use portion control, keep a written food journal, send me pictures of their meals. ⠀⠀⠀⠀ The one thing they all have in common: they are all tracking in some form! So it makes progressing super simple and smooth;) ⠀⠀⠀⠀ ⠀⠀⠀⠀ Do you track your nutrition If so, what s the best method you ve found for yourself Comment below!

    #163, @deannakane_fitness, 2017.12.29, ♥

  • After just having a bomb conversation with a client/friend, I realized something VERY important. Losing fat is very simple, IF you understand what you need to do. But with all the info out there, it can be very overwhelming ⠀ How many carbs should i eat I heard putting butter in my coffee makes me lose weight fast Should I buy detox tea I see on IG Should I skip breakfast Should I do keto Is bread good or bad Do I need to eat 6 times a day to lose weight ⠀ I could go on for hours about this ⠀ I want to teach you the way I learn, SUPER SIMPLE. I get overwhelmed very easily and I want to help you so lets go bare basics, capeesh!;) ⠀ 1. My last post discusses maintenance calories(please go back and look at it for reference). Lets talk about FAT LOSS calories now Doesn t matter if you are keto, vegan, paleo, iifym, bodybuilder- you need to be CONSISTENTLY in a caloric deficit. Yes, each diet has different health benefits, but we are discussing fat loss as our primary focus. To calculate fat loss calories: goal body weight x 11-12= calories/day. This is going to give you a range, start at the higher end and take notes of how your weight adjusts over the next 2-4 weeks. NOT 2-4 days, give it time! When your weight loss plateus, THEN go to the lower amount in that range! You want to lose weight at the most calories possible for as long as possible. If you re one of my clients, you know this phrase: We are magicians, we need to keep as many tricks up our sleeve as possble because plateaus WILL happen. Often. You succeed long term by preparing for them. ⠀ 2. Find your protein intake target. Multiply GOAL body weight x.7-1 to find your protein goal in grams. This will ensure that your getting enough protein to support growing and repairing your muscles. ⠀ 3. Focus on WHOLE FOODS, its okay to have a few treats and indicentals, but you want at least 80 to come from whole foods and have a little but more fun with the other 20. ⠀ I hope this helps! Please tag someone this can benefit or comment any questions below!

    #164, @deannakane_fitness, 2017.12.22, ♥

  • This is one my favorite warm up for leg day. Hip circle squat helps to activate your glute and I usually do 100 reps of this to maximize the blood flow into my quad and hamstring. In return I am able to push more weights with my squat and deadlift! I never realized that a proper warm up technique helps so much with your heavy compound move. Thanks for the guidance!

    #165, @stkp_fitness, 2018.01.08, ♥

  • Deadlift party powered by pre workout. Go get yours at

    #166, @stkp_fitness, 2018.01.08, ♥

  • Always chasing that pump. TGIF clothing.

    #167, @stkp_fitness, 2018.01.06, ♥

  • Do it! Drawing ends tomorrow:) 3 lucky winners will have a chance to win a box of fruitbar!

    #168, @stkp_fitness, 2018.01.05, ♥

  • Tate press. One of the best triceps routine, you can t cheat with this one. Don t have to go super heavy either, but focus on contraction. Here I was shooting for 20 reps 5 sets.0

    #169, @stkp_fitness, 2018.01.03, ♥

  • WINNER: 1) 2) 3)= New Years giveaway! In order to win: Follow me Like this post Tag 2 friends in the comment section. Drawing will be on the 01/05/2018(Friday). Each person gets one entry. 3 random participants will be chosen for 3 different boxes/flavors. Here we have- Apple Banana, Apple Strawberry, Apple Blueberries. fruit bars are made from the real fruits(no other ingredients or fillers are added), non-GMO, 4g fiber, gluten free and it s only 100 calories per bar!

    #170, @stkp_fitness, 2018.01.01, ♥

  • Stay tuned fitfam. I will be doing a giveaway at 12pm PST on New Year day! This is my token of appreciation to all the kind being whom has been supporting me on my fitness journey.

    #171, @stkp_fitness, 2018.01.01, ♥

  • My right arm out angled my left arm happy weekend and happy almost new year! What is your New Years resolution

    #172, @stkp_fitness, 2017.12.31, ♥

  • Haven t been sleeping well and I can feel the soreness all over my body. But for some reason I m getting stronger still, thanks to my coach Matt is like a walking dictionary when comes to bodybuilding.

    #173, @stkp_fitness, 2017.12.28, ♥

  • Today I received a box of goodies from these amazing energy fruit bar is only 100 calories a piece- made from the real fruits, high fibers, non GMO as well as gluten free and good for vegan! In the next few days I ll be posting some reviews for some of the flavors as I try them and I will also be doing a giveaway! So stay tuned!

    #174, @stkp_fitness, 2017.12.27, ♥

  • Leg day! I m so happy the gym is open today lol. First video- smith machine calf raises, I feel like I get more contraction doing standing calf raises than sitting down. Second video- low cable pull through for the glute, a strong and sturdy glute is important for supporting your squat and deadlift.

    #175, @stkp_fitness, 2017.12.27, ♥

  • Merry Christmas Eve! I wish Santa to grant me with more thickness and gains had to come for cardio on a rest day to make room for the Christmas dinner

    #176, @stkp_fitness, 2017.12.25, ♥

  • THROWBACK 2017

    #177, @lien371, 2017.12.31, ♥

  • Having a little fun for active rest day.-

    #178, @sonnycherrito, 2017.12.18, ♥

  • Would you take this leap of faith

    #179, @sensemotivation, 2018.01.06, ♥

  • Money can t buy happiness but it can buy healthy nutritional food

    #180, @specialeditionz, 2017.11.29, ♥

  • GUYS I have a question I d love your help with.- SPORTS BRAS- I really enjoy doing cardio like boxing(although I m pretty poor at it)& dancing but after I always have serious back ache- so if you know a good, super supportive sports bra brand PLEASE comment them below I ll be super grateful Throwing it back to last summer as I m dreaming of my holiday to Thailand in a few months.

    #181, @vickyhadleyfitness, 2018.01.07, ♥

  • Possibly the hardest partner workout I ve ever done! Tag a friend who could handle this Baby boy- Beyoncé-.

    #182, @vickyhadleyfitness, 2018.01.05, ♥

  • FULL BODY HIIT workout- Got 20 Mins spare for a workout Do each exercise for 40 seconds with 20 seconds rest before switching exercise. 1 minute rest between each circuit Keep going till you hit 20 Mins- Ladies I m taking on new PT clients so if you book 5 PT sessions I ll throw in one free Dm me for details and to book a total body transformation in January online or in person!-.

    #183, @vickyhadleyfitness, 2017.12.30, ♥

  • REAL TALK- Yesterday I posted this selfie saying I m back to the gym today on my story. shortly after that I was hit with unreal stomach pains(the girls time of the month) I ended up having the laziest day ever with the only type of exercise being walking to the fridge. it s easy to have good intentions that completely flip without any fault of your own- don t stress if you can t make it to the gym over Christmas or if you over eat one extra day than you were meant too. it s the festive period and it s okay to relax and have time off without guilty feelings!- January s coming so make your plan to get back on track then and any extra days you achieve now are a bonus!-.

    #184, @vickyhadleyfitness, 2017.12.28, ♥

  • One more day of festive snacks before the healthy eating starts hey snowy-.

    #185, @vickyhadleyfitness, 2017.12.27, ♥

  • Some of my 2017 client transformations. I m so lucky to have been able to spend this year with these gorgeous, inspiring women helping them regain control of their mindset, grow stronger and build the bodies they are after.- Some have finished their transformations, some are still going and others aren t pictured yet as they are still on their journey(and yes I m so excited they know who they are).- Each lady has overcome a different journey to come out with such impressive results physically and mentally whilst seeing training as FUN which is the most important part as when you enjoy the process and love yourself the entire way the results are a bonus! I couldn t be prouder of each and everyone of them.- I will be taking on new clients(one-one PT& online) in the New Year so DM me/ email for details(ladies only.).

    #186, @vickyhadleyfitness, 2017.12.23, ♥

  • Don t miss it! Offer ends on 31/10. Use code: RAFAEL for 20 off. Link in bio. Have a great weekend full of gains-

    #187, @rafael.physique, 2017.10.07, ♥

  • Nice seeing you bro My bet for tomorrow goes to Floyd for sure!

    #188, @rafael.physique, 2017.08.26, ♥

  • Be grateful for how far you come. Be a fighter not a quitter-

    #189, @rafael.physique, 2017.08.23, ♥

  • Another workout is been smashed. When things goes wrong, there is always room for improvement. Find ways to get better. Focus on getting there.-

    #190, @rafael.physique, 2017.08.15, ♥

  • Little treat to end the night-

    #191, @rafael.physique, 2017.08.09, ♥

  • New gear-

    #192, @rafael.physique, 2017.07.31, ♥

  • Smashed back today Starting fresh on Monday.-

    #193, @rafael.physique, 2017.07.23, ♥

  • USE CODE: rafael10 for 10 off! Thanks to for sending me out some of their products. Love the oreo protein-

    #194, @rafael.physique, 2017.07.05, ♥

  • After a looooong break it s time to get back on track. Stay tuned for more-

    #195, @rafael.physique, 2017.06.19, ♥

  • Finally weekend! Can t wait to kill next week Some of you are so disappointed for not having the results you expect to. Hard work pays off, so you better keep yourself motivated-

    #196, @rafael.physique, 2017.05.20, ♥

  • I ve been receiving a lot of questions lately asking for workout and dietary advice. Instead of answering to every single one of you individually, I ll be answering those questions in my posts captions so that everyone here can have access to those tips and advice! Of course, if any one of you has a very specific question I ll make sure to reply-

    #197, @rafael.physique, 2017.05.16, ♥

  • Now, say my name PR 15km

    #198, @peruchapromedio, 2018.01.06, ♥

  • Wait for it

    #199, @asmr_suger, 2018.01.07, ♥

  • Just started

    #200, @asmr_suger, 2017.12.31, ♥

  • I don t stop when i m tired i stop when i m done

    #201, @asmr_suger, 2017.12.23, ♥

  • Keep up.

    #202, @asmr_suger, 2017.12.19, ♥

  • Coming soon.

    #203, @asmr_suger, 2017.12.13, ♥

  • Turkish get ups, my right side looks good,left side not so much. Terkish get uo is a great total-body exercise that increases torso stabilization and overall strength. The movement required upper body strength to maintain a weight overhead, shoulder stability, hip and glutes strength to raise your body off the floor, and tremendous core strength.

    #204, @bh_lifestyles, 2018.01.09, ♥

  • PSA: it s time to let the enablers and negative people go.

    #205, @bh_lifestyles, 2018.01.08, ♥

  • Vietnamese for dinner. Spring rolls grilled shrimp white rice=happiness.

    #206, @bh_lifestyles, 2018.01.06, ♥

  • I still prefer Monday s but this makes Friday a little better.

    #207, @bh_lifestyles, 2018.01.05, ♥

  • Let day! When is the last time you took the time to do some glute strengthening. I know I ve said it but I will say it again, strengthening your glutes especially the glute med important especially you have knee problems or have had a knee injury in the past.

    #208, @bh_lifestyles, 2018.01.05, ♥

  • Shoulder, chest and core. Not my usual combination but whatever.

    #209, @bh_lifestyles, 2018.01.03, ♥

  • It is that time of year again. Where everyone is resolved to be healthier. The gym makes most of its money for the year then by February all the resolve has died and everything is back to normal. Why do we forget about the rest of the year We have more chances to change our lifestyle.

    #210, @bh_lifestyles, 2018.01.01, ♥

  • Simply put, Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you re eating. Try taking notice of your thoughts, feelings, and sensations. You learn to pay attention to your emotions during and after eating. This will help with eating slower which helps the digestive process along.

    #211, @bh_lifestyles, 2017.12.28, ♥

  • How you use your time today will shape who you are tomorrow

    #212, @upyourfit, 2017.12.20, ♥

  • Even though I haven t posted for 16 days, I ve still been in the gym everyday working towards my goals

    #213, @upyourfit, 2017.12.17, ♥

  • This is a killer workout that works your entire body! As a warmup, row, run, bike, or stair-climb for 10 Minutes at an easy pace. Before jumping into this workout, make sure everything is loose so stretch or roll what ever body part might feel tight. Barbell Deadlift: 3 sets, 6 reps Barbell Bent Row: 3 sets, 6 reps Barbell Hang Clean: 3 sets, 6 reps Barbell Front Squat: 3 sets, 6 reps Barbell Push Press: 3 sets, 6 reps Barbell Back Squat: 3 sets, 6 reps Time: 20 minutes Finisher: PullUp Ladder Do 1 pull-up. Rest for 5 to 10 seconds. Do 2 pull-ups. Rest for 5 to 10 seconds. Do 3 pull-ups, then 4, and so on, until you reach 6 reps. That s one ladder. Do 5 total ladders for 105 reps. 1. Pull-ups: 1,2,3,4,5,6 reps Ladders: 5 Time: 10 minutes

    #214, @upyourfit, 2017.12.01, ♥

  • This is a great workout on the rower but can also be done on a ski ergometer. Set the rower or ski ergometer, using the intervals/ time function, to 30 seconds work and 1:30 of rest. Row or ski 150 meters in 30 seconds. Rest for 1 minute and 30 seconds. That s 1 round. Do 15 rounds, trying to go 1 more meter than your last round. So, for example, your second round you might go 151 meters, and your third would be 152. The catch: If you go more than the prescribed meters on any one round, you have to go up by 1 meter from that number your next round. 1. Row or Ski: 30 seconds 2. Rest: 90 seconds Rounds: 15 Time: 30 minutes

    #215, @upyourfit, 2017.11.30, ♥

  • Who says cardio can t be fun! Start where you stand.and keep on stepping!

    #216, @soleshaping, 2018.01.07, ♥

  • Sole Shaping Saturday: New HIIT workouts now posted to website! Use the modified version if you are less conditioned and need to build upon your fitness level. Link to website in bio!

    #217, @soleshaping, 2018.01.06, ♥

  • Find a form of cardio you enjoy so you will stick with it in the new year.

    #218, @soleshaping, 2018.01.04, ♥

  • For those braving the weather for a trail run be sure to bundle up!

    #219, @soleshaping, 2018.01.03, ♥

  • Oh, you lift heavy all the time How many reps can you squeeze out Volume Training Hitting the back squats again. 100 reps for 100 days. Let s get it!

    #220, @bisendra, 2018.01.04, ♥

  • Don t worry, I pull weight. Not to worry, I ll pull yours too! Back day! No copyright intended.

    #221, @bisendra, 2018.01.03, ♥

  • So! I start the year, with my favorite cardio duble unders jump rope, after two attempts to get the continuous and perfect shoot, I didn t rest and went for the third!. Smile to life and keep moving forward and. if you lose motivation, remember why you started.

    #222, @sinaikinyoun, 2018.01.02, ♥

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