#28dayxodus

[coach-rich-thurman]

Finally Day 28 of the #28DayXodus Fitness Challenge - Hotel Workout - Workout anywhere... As I mentioned I've been down with allergies and traveled yesterday to Texas. Here in my hotel room feeling better and got creative with the rolling office chair. WHAT YOU NEED: 🔹Rolling Office Chair EXERCISES: 1️⃣Single Leg Lunge 2️⃣Ab Rollouts 3️⃣Hamstring Curls 4️⃣Pushup & Knee Tuck PROTOCOL: 🔹Do 5 reps of each movement in sequence. That's one round. 🔹Rest 30 seconds between rounds 🔹10 Rounds #XodusMoveMore #corestrength #fitness #fitnessjourney #fitspo #fitdads #sffitness #sffitnessjunkies #fitdad #fitstagram #fitnesschallenge #exercisechallenge #workouts #workoutchallenge #workouttips #motivation #fitnesstips #fatlosstips #fatloss #weightloss #weightlossjourney #exercise #hotelworkout #hotelworkouts (at Austin, Texas)

[coach-rich-thurman]

On the left is what happened to me when I started working full time and left my passion of fitness coaching for nearly a year. I was only working out twice a week and just doing 4 major lifts (Squat, Bench, Deadlift, Rows). At my highest in August when I quit that job I was 189lbs. I hadn't weighed that much since 1998. The pic on the left is me at 182lbs at the beginning of February. I managed to drop weight during the holidays of all times. The pic on the right is a pic I took this morning and my last weigh in a few days ago was at 173lbs. The #28DayXodus Fitness Challenge has been great for clients who have lost weight and remained motivated. But it was also great for helping keep me on track to meet my own goals. I still want to get to the weight and leanness I was when I left Bangkok in 2012. That's where I feel I am most athletic and well rounded in Strength & Stamina. Yesterday I rewarded myself with a big cheat day, but it's back on track today as soon as I find something halfway healthy and green here in Texas 😂😂 #XodusMoveMore #bodyweight #weightloss #weightlossjourney #weightlosschallenge #fitnesschallenge #fitnessjourney #fitnessgoals #fitnesstips #fitspiration #fitspo #fitstagram #fitdads #fatloss #health #motivation #inspiration

[coach-rich-thurman]

DAY 3 of #FunkyHybridFebruary is Wild Thing. Integrated it into my flow during this morning's #28dayxodus Fitness Challenge #XodusMoveMore ・・・ Hosted by: @elainapalmer @kzemke18 @strengthinbreathing @yogaandchaigirl Four winners will receive some love from one of our awesome sponsors: @yoga_democracy @openheartwarrior @picassojasper @doterra #FunkyHybridFebruary so we can see your pictures. Most of all, have fun and honor your body! #fitness #yoga #yogadad #yogamen #yogamenofcolor #wildthing #sfyoga #fitspo #sffitness #sffitnessjunkies #sfsoma #yogalife #recoveryday #mobility #flexibility #blackyogis (at San Francisco, California)

[coach-rich-thurman]

DAY 21 of the Y#28dayxodus Fitness Challenge - I had plans, but my body once again had others as I was super sore from Sprints, Lifting and TRX Training this week. So Yoga it is. Plus it's super beautiful and brisk outside. Perfect weather in SF. Enjoy the Flow... Try it out piece by piece. You may have to slow the speed down frame by frame to catch it all. #XodusMoveMore #xodusfitness T#fitdad #fitspo #fitstagram #fitspiration #yogadad #yogadads #yogalife #sfyoga #yogamen #yogamenofcolor #downwarddog #trianglepose #cobrapose #wildthing #yoga

[coach-rich-thurman]

DAY 21 of the #28dayxodus Fitness Challenge. SPRINTS - I actually did these as a double day catch up workout yesterday so we could get on to Day 22 today. EXERCISES: 1️⃣Sprints 2️⃣Backpedal Turn and Go PROTOCOL: 🔹50-60 meter Sprints x10 (2 min rest between) 🔹15 - 20 meter Backpedal x6 (1min rest between each) #XodusMoveMore #xodusfitness #sffitness #sffitnessjunkies #fitness #fitstagram #fitdad #fitspo #fitdads #fitspiration #sprints #workouts #fitnesschallenge #exercisechallenge #getonnit #onnit #workoutchallenge #sf #sanfrancisco #sfpersonaltrainer

[coach-rich-thurman]

Day 16 of #28DayXodus Fitness Challenge. Time to get back after it with this HIIT session! EXERCISES: 1️⃣Dynamic Lunges 2️⃣Strict Push-up (go to www.thefitnesslibrary.com for full description) 3️⃣Dynamic Lateral Lunge 4️⃣Oblique Crunch PROTOCOL: 🔹20:10sec work:rest ratio 🔹8 Rounds 🔹Total Time: 20 minutes Let's get it! Let's go! #XodusMoveMore #fitnesschallenge #exercisechallenge #fitspo #fitnesstips #workoutchallenge #workouts #hiit #lunges #pushup #abs #exercisetips #fitness #sffitness #sffitnessjunkies #training #fatloss #weightloss #xodusfitness #workhard #personaltrainer #sfpersonaltrainer #onnitcertified (at Sweat Republic SF)

[coach-rich-thurman]

DAY 12 of the #28DayXodus Fitness Challenge - here's a quick and easy workout for ya! EXERCISES: 1️⃣Tricep Dips 2️⃣Bench Taps 3️⃣Seated Knee Tucks PROTOCOL: 🔹10 reps of each exercise in sequence 🔹As many rounds as possible in 3 minutes (jot down total rounds completed) 🔹Rest 1 minute 🔹Repeat 2 more rounds matching or exceeding your first round total #XodusMoveMore #fitstagram #fitnesschallenge #fitnessmotivation #freeworkout #freeworkouts #workouts #wod #workoutfinisher #workoutoftheday #workoutchallenge #exercisetip #bodybuilding #fitspo #fitness #sffitnessjunkies #sffitness #training #strength

[coach-rich-thurman]

DAY 8 of #28dayxodus Challenge Feel the Burn! EXERCISES: 1️⃣Squat Walkout Strict Pushup 2️⃣Tripod Hip Extension 3️⃣Mountain Climbers PROTOCOL: 🔹30:30sec Work:Rest Ratio 🔹5 Rounds 🔹Total Time 15mins *note: if you can't do full strict push-ups then do them from the knees. #XodusMoveMore #Xodusfitness #fitness #fitstagram #fitspiration #bodyweightfitness #bodyweightworkout #bodyweighttraining #bodybuilding #training #freeworkout #freeworkouts #exercises #exercisechallenge #fitnesschallenge #fitnessmotivation #instachallenge #sffitness #sffitnessjunkies (at Sweat Republic SF)