Fitness_by_tero

Feels good to go back into action. . Both weight acheived, now working on
Put my on & , always supported by my lovely husband
Stay tuned

Long time did not post any lifting workout or even wore my weightlifting shoes haha...
I was happy I still got it 😉 💪🏼

🤷🏻‍♀️

As many rounds as possible of , , , and 🏃🏻‍♀️
sun, high wind, blowing dust and wet lawn made our very challenging but we enjoyed the anyways

we truly enjoy as we each other.

with
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We are back

with
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So to see people themselves their during their ! Lady V here is working on and , always following the /pull
Keep it going

If you haven't tried the yet you are missing out on the best way to stimulate your hamstrings and glutes. I tried it for the first time and loved it. Did 15reps*4rft (rounds for time) of DL, push press, leg extension and Ts, for a combined legs and shoulders workout.
Still feeling strong in this pregnancy, thank God, scaling workouts and listening to my body.

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Fitness_by_tero

One can always find a way to exercise. There are many scaled variations to tailor a workout suitable for your physical condition.
In my opinion, EMOMs are one of the best ways to improve your fitness level and lungs capacity.
Min 1: 8!Goblet squats, 6 GI joes (right arm)
Min 2: 8 db Deadlifts, 6 GI joes (left arm)
For 22min
Give it a try

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Deadlift is a major lift targeting the hamstrings and glutes. The use of straps wasn't helping today so i continued without them. Controlling a neutral spine while perform the deadlift is critical to avoid low back engagement, thus pain and to focus on your posterior chain.
Before you lift the bar off the floor, make sure to have scapular retraction and chest up, lift the bar while looking forward, maintaining a neutral spine and pushing the floor away with your feet.
It was an unplanned Synchro movement with yet a lovely one😊

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One of the ways to put back exercises in a metcon (Metabolic conditioning) wod (workout of the day): following the push/pull concept: you can do Lat pull down (pull), down/up (push) & Trx rows (pull). Choose any rounds&reps sets depending on the result you want to achieve. In my case, I use low weight for the lat pull down but high reps (4 rounds for time of 20reps of each exercise) to work on my muscle endurance and toning. Took me 13'41" to finish this wod as i was pacing myself in order not to break the workout.
This way, you work the back muscles (row and pull) and their antagonist (chest mainly).

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Always train with someone who motivates you. Just love it when we train together and put it on video.

A fun 20min Emom: Hang Power Clean & Jerk (HPCJ) and burpees.
Being pregnant doesn't prevent me from weight training, I only have to lower the weights I'm using and scale the burpees. My is doing the same Emom with HPCJ and burpees over the bar.

&

When we aren't in the mood of training we squat😁
For you expectant mothers, here's a variation for goblet squat, use a bench or box to control the depth of your squat, make sure you go below 90degrees of knee flexion though. This will allow a better control of you core. I advise you to lower your weights and do high repetitions, you'll feel stronger and firmer.

My is doing back squats, always controlling his core posture, his shoulders rise simultaneously with his hips.
Never skip legs day 🤣
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trainer

1st day of metcon (metabolic conditioning) workout since my pregnancy started. I was working on my strength for the past 4month, using low weights/high repetitions.
Today I did 27-21-15-9 KettleBell Swings(KBS 12kg) & Push ups. Elevated push ups to avoid my belly touching the ground in regular push ups or burpees. The champ Salah in the background, doing the same WOD (workout of the day) but burpees instead of push ups.
I was able to finish it in 7'27", actually was surprised because I didn't know how my body will react to the workout change 😊
For the KBS, use your hips to kip the weight, in burpees pace yourself, rest when standing and not when lying on the floor and let your chest touch the stepper or ground in push ups for full Range Of Motion (ROM).

Pregnant moms don't be afraid to workout, keep moving before, during and after your pregnancy, you can scale your workouts as I did with both KBS (do Russian Swings = weight to eye level & elevated Push Ups)

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Finishing a chest workout with some dumbbell flies, dips & planks

back in action soon to be 😉💪

When you can't go to the gym, bring the gym home.
No excuses! This way a busy housewife can cook, train, enjoy her music and home atmosphere at the same time...in my case, im enjoying my Christmas 🎄
Home : anti-rotations, elbow planks, side planks, cat/cow mobility, superman, side leg raises

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Weight training has different variations to stimulate all muscle fiber types.
On the left, is doing heavy weight Front Squats 85% RM, low reps (3-6) to target muscle fibers Type II, the white fibers responsible for power, torque and speed; and also to stimulate the CNS (Central Nervous System) that helps recruit more muscle fibers.
Mainly used to add muscle volume and strength.
On the right, I'm doing light weight Front Squats 50% RM, high reps (20 reps) to target muscle fibers type I, red fibers responsible for endurance and stamina.

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in action 😂🤣

Its all about having

Working the External Rotators (ER) of the rotator cuff group (mainly the supra spinatus) at the end of a shoulder workout. It is recommended to exercise those rotator cuff muscles to prevent &/or treat shoulder injury.

P.S: Use light weight.

In this video you'll find a variation of the ER, prone position, implementing a different angle in order to stimulate different muscle fibers

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Self motivation and self discipline shows with the Champ Salah who is dedicated to progress everyday with his physical performance.
A well controlled breathing and consistent speed pacing and a focused mind are required when training in high reps: (100 of each).
Behind every champ is a great woman and motivator

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One of the ways to improve your squat technique is to work on heavy eccentric squat (during the descent). This will force you to maintain good position of your core, improves your squat technique and strengthens your muscles.
It is challenging though, i personally still need to work on it. I advise you to have a training partner to spot you so they can take the weight from you for the ascent. You only have to focus on your eccentric descent.

Don't forget to spot back your partner

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: / as supersets and ending with

The presence of my makes it more pleasant to workout😍

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