31 DAY FITNESS @jcloud31-blog - Tumblr Blog

31DAYABS CHALLENGE Workout of the Day 28 of 31 ‘’ Decline Russian Twist” Follow @jamez.cloud for the best core exercises. #31dayfitness #31dayabs #31dayabschallenge #jcloud31 #bethelight Step 1: Grab a weight plate or medicine ball and hold with both hands. Step 2: Anchor your feet onto a incline bench so that your feet are at the top of the bench. Step 3: Perform a half sit-up so that your lower back is not touching the bench. Your lower back should never touch the bench during the exercise. Step 4: Hold your arms straight out in front of you with weight in hands. This is the starting position. Step 5: Begin exercise by twisting your trunk as far to the left as possible, while keeping your arms straight. Twist back to the center and repeat for desired reps. Step 6: Next, twist to your right side and perform the prescribed reps. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Tempe, Arizona) https://www.instagram.com/p/B9sJw4fD_xf/?igshid=1vmrc924gnxc5

#31dayfitness #31dayabs #31dayabschallenge #jcloud31 #bethelight

31DAYABS CHALLENGE Workout of the Day 27 of 31 ‘’ Oblique Side Dips ” . . . Follow IG @jamez.cloud for the best core exercises. You can do exercise on the floor, edge of a couch, kitchen counter, and on the wall. #31dayfitness #31dayabs #31dayabschallenge #jcloud31 #bethelight Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder with palm grasping the floor. Pile your feet on top of each other and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Tempe, Arizona) https://www.instagram.com/p/B9rxBn_DN-X/?igshid=16wj2v1vvoevy

#31dayfitness #31dayabs #31dayabschallenge #jcloud31 #bethelight

#31dayabs CHALLENGE! workout of the Day! FOLLOW Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! #31dayabs #31dayabschallenge Day 8 of 31: Stability Ball JackKnife How to: Start in pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bending your knees toward your chest. Pause, then return to start. MODIFIED core exercise: stability ball Planks,In and Outs or Knee Tuck In. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 30-45 sec 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness Marina Heights) https://www.instagram.com/p/B6Q9Yrvgtim/?igshid=txssfmz9nxuz

#31dayabs #31dayabschallenge

31dayabs CHALLENGE! workout of the Day! FLUTTER KICKS OR SCISSORS Day 7 of 31 Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! hashtag #31dayabs #31dayabschallenge Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness Marina Heights) https://www.instagram.com/p/B6Qy-hUgk8E/?igshid=lc7devz315sl

#31dayabs #31dayabschallenge

#31dayabs CHALLENGE! workout of the Day! 6 Inches Day 6 of 31 Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! hashtag #31dayabs #31dayabschallenge Lie on your back, making sure your back is straight and your core is tight. Stretch your legs out in front of you, with your feet together. With your hands by your sides,on chest, behind you head, slowly lift your legs about six inches off the floor. Hold this position, using your stomach muscles to keep you stable for specific time then repeat. Beginner Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness Marina Heights) https://www.instagram.com/p/B6QyK3qAyrO/?igshid=5mzd9wn2s727

#31dayabs #31dayabschallenge

31dayabs CHALLENGE! workout of the Day! FLUTTER KICKS OR SCISSORS Day 7 of 31 Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! hashtag #31dayabs #31dayabschallenge Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness Marina Heights) https://www.instagram.com/p/B6OwBCsAGpc/?igshid=1380esv7ykoal

#31dayabs #31dayabschallenge

31dayabs CHALLENGE! workout of the Day! Alternating Leg V-Ups Day 5 of 31. Never to late to Join Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! #31DAYFITNESS #31dayabs #31dayabschallenge - Lay on your back on the floor both legs extended straight. * Hold both hands straight back above your head * Lift your head, neck and shoulders off the ground as you would in a crunch. * At the same time lift one leg straight off the floor and bring hands forwards to meet the raised leg. * Slowly return to the starting position. Variations and progressions * Raise both legs to progress the exercise. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness) https://www.instagram.com/p/B6B3BV8AtBm/?igshid=12nums8ydoo3y

#31dayfitness #31dayabs #31dayabschallenge

Join 31DAYABS CHALLENGE! Workout of the Day! Russian Twist Day 4 of 31 Follow @Jcloud31 for The Best Core Exercises! hashtag #31dayabs #31dayabschallenge Russian Twist How to: Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total). (at Mountainside Fitness) https://www.instagram.com/p/B6BahKlgrKe/?igshid=13hgcy7o0ej53

#31dayabs #31dayabschallenge

31dayabs CHALLENGE! workout of the Day MOUNTAIN CLIMBERS Day 3 of 31 DM to Join. Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! #31dayabs #31dayabschallenge 1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms 2. Your body should form a straight line from your shoulders to your ankles 3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can 4. Return to the starting position and repeat with your left leg 5. Continue alternating for the desired number of reps or time Modified:drive knees to chest at a walking pace, you can begin on elbows, elevate position on couch/chair, or slightly lean on a wall. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 1-2 min 15 sec Rest = 1 set (4 sets total) . . . . . . . #abchallenge #winterbody #bellybegone #getthebag #melaninfitness #blackfitness #melaninfitspiration (at Mountainside Fitness) https://www.instagram.com/p/B5_lBrVg2ei/?igshid=10zacgw07o5hg

#31dayabs #31dayabschallenge #abchallenge #winterbody #bellybegone #getthebag #melaninfitness #blackfitness #melaninfitspiration

31DAYABS Workout of the Day! “Planks “ Day 2 Tag a friend if you are doing this with ME! Follow @Jcloud31 and Join the 31DAYABS Challenge for The Best Core Exercises! hashtag #31dayabs #31dayabschallenge PLANK: 1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up. 2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees. 3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. 4. Hold the position for 15-30 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath. Beginner 3 Sets of 30 sec, 30 sec Rest Intermediate 3 Sets of 45-60 secs, 30 sec Rest Advanced 4 Sets of 1-2 min, 15 sec Rest Expert 4 sets of 30-45 sec 15 sec Rest = 1 set (4 sets total) (at Mountainside Fitness) https://www.instagram.com/p/B5_UqiSAsUX/?igshid=1j2s8ukr57zzn

#31dayabs #31dayabschallenge

31DAYABS Workout of the Day! “ BICYCLES “ Day 1

Go Ahead and tag a friend below if your doing this with me!

Follow IG @Jcloud31 for The Best Core Exercises!

How to: -Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.

-Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise.

-Lift one leg just off the ground and extend it out.

-Lift the other leg and bend your knee towards your chest.

-As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout – the turn that brings it closer to the knee comes from your core. It might be best to think shoulder to knee as you move, rather than elbow to knee.

-Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.

-Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10 in total, or add the bicycle crunch into circuit training and just keep going for as long as the timer runs.

Modified version: cycle legs, extend legs fully ‘toe touches wall’

Beginners:

3 sets of 30 seconds on and 30 second rest.

Intermediate: 3 sets of 45-60 seconds on and 30 second rest.

Advance: 4 sets of 60 seconds on and 15 second rest.

Expert: 1 set = 3x of 1-2minutes on and 15 second rest.

4 sets total.

.

#31dayfitness

#31dayabs #31dayabschallenge

#abchallenge

#losebellyfat

#instagood

31DAYABS Workout of the Day! “ BICYCLES “ Day 1

Go Ahead and tag a friend below if your doing this with me!

Follow @Jcloud31 for The Best Core Exercises!

How to: -Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.

-Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise.

-Lift one leg just off the ground and extend it out.

-Lift the other leg and bend your knee towards your chest.

-As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout – the turn that brings it closer to the knee comes from your core. It might be best to think shoulder to knee as you move, rather than elbow to knee.

-Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.

-Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10 in total, or add the bicycle crunch into circuit training and just keep going for as long as the timer runs.

Modified version: cycle legs, extend legs fully ‘toe touches wall’

Beginners:

3 sets of 30 seconds on and 30 second rest.

Intermediate: 3 sets of 45-60 seconds on and 30 second rest.

Advance: 4 sets of 60 seconds on and 15 second rest.

Expert: 1 set = 3x of 1-2minutes on and 15 second rest.

4 sets total.

.

#31dayfitness

#31dayabs #31dayabschallenge

#abchallenge

#losebellyfat

#instagood

31DAYABS Workout of the Day! “ BICYCLES “ Day 1  Go Ahead and tag a friend below if your doing this with me! Follow IG @Jcloud31 for The Best Core Exercises! How to: -Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it. -Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise. -Lift one leg just off the ground and extend it out. -Lift the other leg and bend your knee towards your chest. -As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout – the turn that brings it closer to the knee comes from your core. It might be best to think shoulder to knee as you move, rather than elbow to knee. -Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement. -Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10 in total, or add the bicycle crunch into circuit training and just keep going for as long as the timer runs. Modified version: cycle legs, extend legs fully ‘toe touches wall’ Beginners:  3 sets of 30 seconds on and 30 second rest. Intermediate: 3 sets of 45-60 seconds on and 30 second rest. Advance: 4 sets of 60 seconds on and 15 second rest. Expert: 1 set = 3x of 1-2minutes on and 15 second rest.  4 sets total. . . . . . . . #31dayfitness  #31dayabs #31dayabschallenge  #abchallenge  #losebellyfat  #instagood (at Mountainside Fitness) https://www.instagram.com/p/B5-8bahAPhO/?igshid=18jv6r71g29uo

#31dayfitness #31dayabs #31dayabschallenge #abchallenge #losebellyfat #instagood

Heading to St Maarten October 3-15 and my Goal will be to be back in the shape I was. Mark my words. On my way @iambkimbro #31dayfitness #31dayabs #stmaarten #livelife #beachlife #beachbody #islandlife

#beachlife #stmaarten #31dayabs #livelife #31dayfitness #beachbody #islandlife

#tuesdaytransformation with a twist👅. There is a difference between being consumed and transformed. I was in great shape and gained more than I ever had before, this picture to me shows how you can let life/world consume you but then I see even at my worst I was still able to stand and given another chance to transform better than what I was before.

#tuesdaytransformation

31DAYFITNESS WORD OF THE WEEK! Consistency stay tuned to my new workout video *DONT MISS OUT* “BE THE LIGHT”

Sneak peak of our Brand Ambassador @jcloud31 New Workout Video! Coming Soon!!! It’s the journey I want people to see not just the norm of a before and after picture where no one gets to see what it really takes, the struggles we face, having to stand firm and being resilient through the negative thoughts that overwhelm us saying your not worth it or good enough, especially the highs and lows when staying committed is the hard part. I encourage you to press forward and know we are in this together whether it’s fitness or life. If your unsure of what to do in the Gym and need that extra push Follow @jcloud31 to help with direction “My 31DAYFITNESS JOURNEY” “BE THE LIGHT” #31DAYFITNESS #31DAYABS #weightloss #weightlossjourney #weightlosstransformation

#weightloss #31dayabs #weightlosstransformation #weightlossjourney #31dayfitness

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