#getnarked

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#Zercher mods all day. #girlswholift #DahfellaINstgeorge #kettlebells #outdoortraining #strongnotskinny #strongMom #kettlebellFlow #getNarked #GetSexyOrDieTraining #teamApolloFitnessBds #bodyByNarq #bodyByNark #apolloFitnessBarbados #personaltrainer #PersonalTraining #coretraining #atypicalTraining #bosu #bosuballworkout (at Apollo Fitness Barbados) https://www.instagram.com/p/BxnIwmyhfOe/?igshid=wiw49kawi6je

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@findkerry - Monday Mayhem 27th August superset: s1: upright row: 12kg bell x 20 reps kettlebell swing: 12kg bell x 20 reps s2: upright row: 16kg bell x 20 reps kettlebell swing: 16kg bell x 20 reps s3: upright row: 20kg bell x 20 reps kettlebell swing: 20kg bell x 20 reps Wheelbarrow crawl: 100 metres handstand: 5 minutes accumulated  #pushups - #100Reps banded squat: green heavy band x 100 reps zercher squat: 3 sets: 135 lbs x 10 reps each banded #plyometric squat: 3 sets: purple heavy band x 15 reps each stretching: lots.  #pushworkout #strongNotSkinny #gluteGoddess #bajan #getNarked #BodyByNark #bodyByNarq #apolloFitnessBarbados #dahfellaINstgeorge #personaltrainer (at Apollo Fitness Barbados) https://www.instagram.com/p/Bm-7EmUgL4Z/?utm_source=ig_tumblr_share&igshid=tmr9rgqqajqr

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Please note: #bootCamp registration has closed. ie we will not be taking new participants until March 18th, 2019. Thanks. #outdoortraining #bootCampWorkout #dahfellaINstgeorge #getNarked #apolloFitnessBarbados #teamApolloFitnessBds #personaltrainer #personalTraining (at Apollo Fitness Barbados) https://www.instagram.com/p/BstsFMGBq0k/?utm_source=ig_tumblr_share&igshid=1fdaafrwnzv3v

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Please note: #bootCamp registration has closed. ie we will not be taking new participants until the next block starts... in January 2019. Thanks. #outdoortraining #bootCampWorkout #dahfellaINstgeorge #getNarked #apolloFitnessBarbados #teamApolloFitnessBds (at Apollo Fitness Barbados) https://www.instagram.com/p/BomTAOUg32J/?utm_source=ig_tumblr_share&igshid=q6fgyyjd1xn6

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@serenawalker #strongnotskinny - #dahfellaINstgeorge Full session log: 20th September burpee w/o push-up: 100 reps barbell flat bench press: 65 lbs x 10 reps 95 lbs x 10 reps 135 lbs x 10 reps 155 lbs x 2 reps 155 lbs x 3 reps giant set: 3 rounds flies: 25 lb bells x 10 reps bench press: 25 lb bells x 10 reps bicep curls: 25 lb bells x 10 reps dumbbell lying leg curl: 40 lb bell x 10 reps 50 lb bell x 10 reps  #ApolloFitnessBarbados #getnarked #bodyByNarq #bodyByNark #girlswholift #personalTraining #personalTrainer (at Apollo Fitness Barbados) https://www.instagram.com/p/Bn8ul98ALbp/?utm_source=ig_tumblr_share&igshid=min7bgwx3gdv

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There's more to #coretraining than... #strongnotskinny #getnarked #BodyByNark #bodyByNarq #apolloFitnessBarbados #dahfellaINstgeorge @findkerry (at Apollo Fitness Barbados) https://www.instagram.com/p/Bn3ckp9gpkX/?utm_source=ig_tumblr_share&igshid=i9rjuglmi8gq

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7 day extreme fat loss challenge. Starts tomorrow. Can be done at home without (or with) equipment... or at a gym. Goals: 20 minutes of extra activity daily (5 minutes of glute-specific or "pull" movements; 5 minutes of upper body pressing, 5 minutes of lower body work like squats, 5 minutes of core work), with an optional 5-10 minutes of conditioning/cardio work. Diet: hypocaloric (ie a caloric deficit: 10 calories per pound of bodyweight), keto diet. Diet hack/simplification: eat fatty meats, have a salad and some greens)... 2-3 times per day (depending on satiety, and metabolic requirements). Exercise sample/example. NB: youtube is your friend. Day 1: Glute bridges: 5 minutes AMRAP (ie as many rounds as possible) - sets of 20 Push ups: 5 minutes AMRAP- sets of 10 Squat: 5 minutes AMRAP- sets of 15-20 Plank jacks: 5 minutes AMRAP- sets of 10 Extra credit: 1km walk/run Day 2: "Sea turtles" (ie prone back extensions) - 5 minutes AMRAP- sets of 10 Pike hold - 5 minutes AMRAP- 20-30 seconds Burpees: 5 minutes AMRAP- sets of 10 Floor sit up: 5 minutes AMRAP- sets of 10 Extra credit: skipping x 5 minutes Etc etc ^^ just examples. Hack em. Tomorrow, til Sunday. Bless. #ApolloFitnessBarbados #getnarked #bodyByNark #bodyByNarq #strongnotskinny #dahfellaINstgeorge (at Barbados) https://www.instagram.com/p/Bnzk08FgjsP/?utm_source=ig_tumblr_share&igshid=ewjrmwyaktsu

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Someone bring @cruzmarlie a shirt please. Dunno if he lost it during the #squats or push ups... But it's gone. He claimed that he got dark eyes during the last #conditioning circuit. Strange things happen during blackouts I hear. #sendHelp #Rasta #Rastaman #Fitness #GetNarked! cc: @lr_interlaceinc