Orion 428

"DISCIPLINE is doing what you hate to do but do it like you love it!!" Goals and aspirations are nothing without discipline. So many of us are scared to succeed so we succeed to fail. No discipline, no heart, no success.

◇◇◇DISCIPLINE=MOTIVATION ◇◇◇
I get ask a few times what motivates me to workout by myself and stay disciplined with no one in my corner. It's very simple...I dont have a choice! If I want to succeed...I have to do it. I have to be the one that gets up at 4:30 to get my day started. I have to be the one who sets a goal that I know I can obtain. No one is doing it for me....no one is coming...NO ONE!

Anybody else having problems trying to hydrate daily. 😅😅

◇◇◇WEEKEND MOTIVATION ◇◇◇
What drives you to be successful??? Is it fear of failing? Is it to be the best that you can be? Is it to leave behind a legacy? If you find yourself lacking motivation or discipline, you are not tired you are just uninspired! Some people go a lifetime not pursuing their passion. Find out what your passion is and work towards obtaining it. It may be a long hard road to reach that goal but I'd rather do that then live with regret........regret is exhausting!!

Follow my client as fights to get back in "savage" shape. This hard-working entrepreneur, wife and mother is the epitamy of dedication and discipline! She has a simple mantra of NO EXCUSES which resonates through every blood, sweat, and tears of her workouts.

Happy Father's Day to all of the amazing dads out there. Here are just some of the dads that I am blessed to have as friends. In some way shape or form they have inspired me throughout my life. Work ethic, role model towards my community as well as my children or just being a dad. I love you guys and I hope you continue to be the amazing Fathers that you are. To my own father, I love and appreciate everything you have done for me and my brother. You have loved us unconditionally and have shown me how to be a loving father who knows when it is time to joke, give a spanking or just sit down and have a man to man talk. I love you Pop. Happy Father's day
.richardson_urgear

◇◇◇HUMP DAY MOTIVATION ◇◇◇
What period are you at in your life? Many instances we are stuck in the past with a child like mentality when we need to grow up/mature and move forward! What will be your legacy

◇◇◇Saturday Workout◇◇◇
Just trying to shake things up on a Saturday.

💥Hex bar deadlifts 4 x 10
💥BB 2xcurl 2xrow 4x10
💥KB swing 4x20
💥Staggered row alternating legs 4x10 (each)
💥BB Rollout w/ a press 4 x 10

💥💥NEW CORE WORKOUT💥💥
It was a core kind of day yesterday. Try this one out for a different type of burn and let me know how you did.
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¤ Cabke Knee Pulls 3x20
¤ Side step w/ ball slam 3 x10 ( left & right)
¤ Plate Squat hold w/ Cable arm hold (3x1min)
¤ Pull w/ rotational twist press 3 x 10 both side

This one hit home for me in so many ways. Dealing with a close friends' loss a few years ago made me realize that I kept bottling it up inside and just being reluctant to talk about it which can lead to other problems. Be there to support one another no matter how vulnerable it may be for you. Black or white, male or female we are all human inside!

🎉🎉🎉HAPPY BIRTHDAY 🎉🎉🎉
Happy 17th birthday to my son Xander 17 yrs since you came into this world guns blazin'!!! 17 yrs you have been fearless want to try new things from skim boarding to playing LaCrosse!! 17 yrs you have shown me that you can be as firece as a lion but as gentle as a butterfly. 17 yrs I have enjoyed watching you grow and become such a radiant individual that I can not be any prouder then I am today. Happy birthday my boy. Daddy loves you!!

"EVERYBODY WANTS TO BE A BEAST...UNTIL ITS TIME TO DO WHAT BEATS DO!!"
I love this speech from !! Many of you want to be a beast in your profession or other aspects of your life but you are limited because you are still doing average work. I always come back to this speech because at the end of the day I am the one held accountable for not doing everything possible to excel in my life. " You can't be a Lion if you're not willing to hunt!!"

◇◇◇HIP MOBILITY◇◇◇ As hip mobility and strength are so important in overall fitness, I think it becomes more prevalent as your body gets older. I usually try to incorporate some sort of hip mobility or strength work in all of my weekly routines. Try this routine as a warmup or a finisher.

🔸️Squat Hip half turns 3 x 50 (25 each side) Do a normal squat, as you raise up turn your hips quickly to one side and return to the middle. Then repeat to the other side.

🔸️Backward lunge w/ a squat- use a single dumbell for added resistance be sure to keep it light my orionite in this video was only using a 12lb dumbell. (10 each side) 3 sets

🔸️Hip kickouts -in a pushup position, kick your left leg out to the right and try to touch your leg with the opposite arm. Then repeat to the other side. 10 each side 3 sets

Orionite:

☆☆☆HAPPY BIRTHDAY RAIDEN☆☆☆
Cannot believe thirteen years have gone by since you were brought into this world. Such a loving, intelligent and thoughtful son. You never cease to amaze me with your wit, humor, and insanely intelligent conversations we continue to have. I love the way you always keep me in stitches and still find time to annoy me by always beating me at connect four. Know that I will always love you, no matter what time, no matter what place, now and forever! .b
.brown ._.love .the.boxer

My Orionites did some challenging core exercises this past week. Feel free to give some of these moves a try!!
Orionites:

laura

◇◇◇LEG WORKOUT◇◇◇

GIVE THIS ONE A TRY: LUNGE TO HELL & BACK

5 Min lunges straight (no weight)
☢Squats 5 x 20,15, 10,10, 8
(1 min rest btw sets)
4 min lunges straight (no weight)

☢Deadlifts 5 x 20, 15, 12, 10, 10
(1 min rest btw sets)
3 mins lunges straight (no weight)

☢Goblet squats 5x 20,15,12,10,8
1 min. Rest between sets
2 mins lunges straight no weight

☢Hamstring curls 5x 20, 15,10,10,8
1 min rest btw sets
1 min lunges straight (no weight)

*Weight should be a medium load...should be able to get all of the reps but struggle towards the end. 1 min rest between sets and after completion of all your sets go right into your lunges. Have fun comment below on what yiu think of the workout!! ⬇️⬇️⬇️⬇️⬇️

Try this full body workout:
I broke it up to 4 exercises in each circuit.

Group A: (not pictured)
Front Squats 3 x10
Thrusters 3x10
Bent over rows 3x10
Standing Triceps exts. 3x10

Group B:
Deadlifts 3x12
Pushup 3 x Failure
Dumbell incline press 3x12
DB Bicep curls 3x12 (each arm)

Group C:
Floor Sweeps 3x10
Renegade Rows 3x12
Lateral Raises 3x12
Sumo Squats 3x12

*Weight should be heavy enough to be struggling towards the end of your reps
*20-30 secs between exercises.

We all need a spotter!! Sometimes we go through life getting stuck at a sticking point and we need that "spotter" to help us get through it. Lord knows I am at a sticking point right now and I need him more then ever! Who is your spotter?? Who do you turn to, to get you through that point?!?! Feel free to tag them here or anyone who needs to here this message!!
.o.w.fit