#11down

[alishalagana]

Chest and triceps on fri-yay. Our arms are shaking and it’s a good feeling. 🔥 Workout song of the day: Headstrong - Trapt 🎶 “Conclusions manifest, your first impressions got to be your very best.” 🌙🌹🌙🌹🌙🌹🌙🌹🌙 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #family #shinsplints #cardio #shoulders #chestandtriceps #weightloss #weightlossjourney #49poundstolose #11down #tarawaterrace #deepbreathing #cardiNO #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #alive #sia #womenthatlift #twomileseveryday

[alishalagana]

Back and biceps tonight with my sister. Because of course the first three cosplays I’m doing are a ninja (Kakashi), a martial artist (Tifa), and a rebel (Rinoa) so I have to have nice arms right. ;) Katsu prep for me is dropping another 10 pounds! Also, according to my lifting tracker I have listed over a million pounds. 💪 🔹 3x12 Bent Over Dumbbell Row 3x12 Wide Grip Lat Pulldown 3x36 Hyperextensions with 45lbs 3x12 Chin Ups 3x12 Pull Ups 3x12 Cable Curls 3x12 Lat Rows 🔹 Workout song of the day: Cool For The Summer - Demi Lovato🎶 “Got my mind on your body, and your body on my mind.” 🌙🌹🌙🌹🌙🌹 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #family #shinsplints #cardio #sprints #backandbiceps #weightloss #weightlossjourney #49poundstolose #11down #tarawaterrace #deepbreathing #cardiNO #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #demilovato #coolforthesummer #womenthatlift #twomileseveryday

[alishalagana]

Tonight we had a great legs session with some abs. Kerry introduced me to the Spartan ab workout and it was fucking killer. Also, this rain is killing us. ➡️ 🔹 3x12 Barbell Full Squat 3x36 Barbell Calf Raises 3x12 Barbell Pulse Lunges 3x12 Seated Single Leg Extensions 3x12 Seated Single Leg Curls 3x12 Hanging Leg Lifts 3x12 Barbell Straight Leg Deadlifts 3x30 Spartan Abs 3x12 Single Leg Cable Kickbacks 🔹 Workout song of the day: The Ballad of Mona Lisa - Panic! At The Disco 🎶 “Say what you mean, tell me I’m right, and let the sun rain down on me. Give me a sign, I want to believe.” 🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #family #shinsplints #cardio #legsandabs #weightloss #weightlossjourney #49poundstolose #11down #tarawaterrace #deepbreathing #cardiNO #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #panicatthedisco #balladofmonalisa #womenthatlift #twomileseveryday

[alishalagana]

Tonight we had a great legs session with some abs and cardio. ➡️ 🔹 10 Hill Sprints 3x12 Leg Press 3x12 Seated Leg Extensions 3x12 Seated Leg Curls 3x12 Hanging Leg Lifts 3x12 Dumbell Straight Leg Deadlifts 3x12 Cable Crunches 10 Motivators 🔹 Workout song of the day: New Rules - Dua Lipa 🎶 “If you’re under him you ain’t getting over him.” 🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #family #shinsplints #cardio #hillsprints #legsandabs #weightloss #weightlossjourney #49poundstolose #11down #tarawaterrace #deepbreathing #cardiNO #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #dualipa #newrules #womenthatlift #twomileseveryday

[alishalagana]

Successful chest, triceps, shoulders, and cardio day with my girls! We are definitely feeling it! ➡️ 🔹 3x12 Lying Close Grip Barbell 3x12 Tricep Cable Pushdowns 3x12 Cable Butterflies 3x12 Side Lateral Raise 3x12 Barbell Incline Bench 3x12 Tricep Cable Pullovers 3x12 Cable Crossovers 🔹 Workout song of the day: Sugar, We’re Going Down - Fall Out Boy 🎶 “I’m just a notch in your bed post, but you’re just a line in a song.” 🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹🌙🌹 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #family #shinsplints #cardio #chestandtriceps #shoulders #weightloss #weightlossjourney #49poundstolose #11down #tarawaterrace #deepbreathing #cardiNO #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #falloutboy #sugarweregoingdown #womenthatlift #twomileseveryday

[alishalagana]

Successful back and bi session. Feels so good to be lifting again. I’ve decided to start doing two a days with lifting in the morning and running in the evening. Today: 3x12 Bent Over Dumbell Row 3x12 Pull Ups 3x12 Chin Ups 3x12 Barbell Curl 3x12 One Handed Dumbell Curl 3x12 Barbell Deadlift Safe to say, my arms are jelly. So worth it. 🌷🌙🌷🌙🌷🌙🌷🌙 #wallacecreek #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #cardio #cardiNO #family #shinsplints #tooeasy #namastayinbed #namastayhome #weightloss #weightlossjourney #49poundstolose #11down #puppies #deepbreathing #fullhourworkout #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #womenthatlift #backandbis

[alishalagana]

Running on the beach tonight with the sister! Three miles done and we are dead hahaha. 🌷🌙🌷🌙🌷🌙🌷🌙 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #cardio #cardiNO #family #shinsplints #tooeasy #namastayinbed #namastayhome #weightloss #weightlossjourney #49poundstolose #11down #puppies #deepbreathing #fullhourworkout #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga #beach #beachrun

[alishalagana]

Thirty minutes of cardio with Kerry and Rinoa. I’m so tired and I feel like shit today! Haha 🌷🌙🌷🌙🌷🌙🌷🌙 #sisters #yoga #motivation #fitlife #fitness #lifestylechange #runnerscommunity #runnersofinstagram #mizuno #cardio #cardiNO #family #shinsplints #tooeasy #namastayinbed #namastayhome #weightloss #weightlossjourney #49poundstolose #11down #puppies #deepbreathing #fullhourworkout #calisthenics #yogaeverydamnday #yogalife #yogaforrunners #runnersyoga