List of the most popular hashtags for theme #FITNESSCHALLENGE

MAKE YOUR OWN PUSH DAY by @kruckifitness - When it comes to doing a push day, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each body part on push day. Here's how you can set it all up to make the perfect push day for yourself: - First, pick 2 exercises per body part. Make sure they're the exercises you enjoy. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example: - (PUSH STRENGTH DAY): Bench Press: 3 Sets, 3-5 Reps Flat DB Flyes: 3 Sets, 6-8 Reps Military Press: 3 Sets, 3-5 Reps DB Lateral Raises: 3 Sets, 6-8 Reps Tricep Dips: 3 Sets, 6-8 Reps Skullcrushers: 3 Sets, 6-8 Reps - (PUSH HYPERTROPHY DAY) Incline Press: 3 Sets, 10-12 Reps Arnold Press: 3 Sets, 10-12 Reps Tricep Pushdown: 3 Sets, 12-15 Reps Upright Rows: 2 Sets, 12-15 Reps DB Overhead Ext.: 2 Sets, 15-20 Reps - Again, this is just an example, you don't have to do these days exactly how it's set up above, it's just supposed to give you an idea of how to make one of your own. - Once you have determined your exercises, and your set and rep ranges, you'll be all set! - What is your favorite exercise on this list? Let me know in the comments! - ✅ Follow @dancudes ✅ Follow @dancudes ✅ Follow @dancudes ______________________ #deadlifts #squats #fitnesstips #leanmuscle #musclegain #musclebuilding #postworkoutmeal #fatlossjourney #getinshape #fitnesschallenge #personaltrainers #weightgain #proteins #musclefood #musclemania #trainhardorgohome #trainlikeabeast #journeytofit #sixpackabs #getshredded #gainmuscle #musclegrowth #losefat #fitnessfam #fitnessfam #calorieburn #buildingmuscle #fatlosscoach #fatlosshelp

What you didn't know about Trap Bar Deadlifts . Follow @dancudes . Trap bar deadlifts are one of the best deadlift variations. The angle to which you lift the bar makes them amazing for developing the glutes and also quads while still focusing on the posterior chain including your back and hamstrings. They are arguably better than conventional deadlifts for developing explosive strength which can be transferable to different sports. They are also a bit safer than regular deadlifts due to slightly less strain on the lower back. Trap bar deadlifts are an amazing deadlift variation and can be an amazing way to develop strength and power in nearly your entire body. Always start with lighter weight and work your way up once you become competent in the movement. . ✅ Follow @dancudes ✅ Follow @dancudes ✅ Follow @dancudes ______________________ #squats #deadlifts #leanmuscle #gymmotivation #fitnesstips #musclebuilding #weightgain #musclefood #leangains #weightlosscoach #nutritioncoach #getinshape #fitnesschallenge #postworkoutmeal #fatlossjourney #gainsville #gains #workouttips #weightlosstips #fittips #strengthening #gainmuscle #musclegrowth #musclegains #weightmanagement #goodworkout #legdayworkout #preworkoutsnack #postworkoutsnack

Anzeige| Wie siehts bei euch mal aus mit einer Fitness Challenge? Gemeinsam mit @gerolsteiner_de fordere ich dich heraus vom 02.09. - 08.09. mal deine Comfort Zone zu verlassen und eine Woche lang jeden Tag Sport in den Alltag zu integrieren. Hast du Bock? In den Stories findest du noch ein paar Infos und den Link zur Anmeldung! Unter allen Teilnehmern werden außerdem insgesamt 1000 Wochenvorräte Mineralwasser verlost. Ich zähl auf euch. ☝❤️ #FitnessChallenge #GerolsteinerFitnessChallenge #Gerolsteiner @gerolsteiner_de

How to get strong . Follow @dancudes . One of the most common questions I get is "Dan, how do I get strong”. And though strength can be displayed in many different ways such as being able to hold a back lever or deadlift 3x your bodyweight, the process to get strong is the same. Strength gains is more so neuromuscular adaptations such as motor unit recruitment and rate coding though hypertrophy can also lead to strength gains. First and foremost, you have to train heavy which is also a relative term. For beginners, staying in the higher rep ranges, 10-20, at the beginning will build strength whereas as you get more fit, you'll need to dip to those lower rep ranges such as the 4 to 7 or so. Next, you have to train with perfect form meaning that 5 quality reps are always going to be better than 10 crappy ones. Form means proper muscle activation and safety so you're not only going to get the benefits of the exercise but also train long enough without an injury to actually get those results. Next, you have to train with progressive overload meaning you're increasing the reps, weight, time under tension, etc which makes the exercise harder, pushes your body farther than what it is used to which means it has to adapt. I personally like working within a rep range, let's say 4 to 7, and adding reps until all my sets are the highest in that rep range, then adding weight. And lastly, you got to do all of the above consistently, for a long period of time. . ✅ Follow @dancudes ✅ Follow @dancudes ✅ Follow @dancudes ______________________ #getstronger #personaltrainer #workouts #exercise #gainz #musclebuilding #weightgain #leangains #musclefood #postworkoutmeal #fatlossjourney #liftweights #fitnesschallenge #personaltrainers #jacked #musclemass #gainsville #gainmuscle #musclegains #musclegrowth #strengthening #losefat #getshredded #sixpackabs #gains #goodworkout #fittips #gainzville #gainzz

What you didn't know about handstands . Follow @dancudes . Handstands are one of the best exercises and skills to practice. They are not only incredibly challenging for your balance, they develop shoulder strength and stability which are both huge players in a strong bench press, overhead press, pull-up, barbell row, dips, incline press and so many more. Stronger shoulders means stronger lifts and more gains. The balance and core strength developed through handstands can also be transferable from day to day activities which is also important and a great benefit of functional training. Finally, they look super cool. . ✅ Follow @dancudes ✅ Follow @dancudes ✅ Follow @dancudes ______________________ #handstand #workouts #exercise #squats #musclegain #weightgain #leangains #musclebuilding #fatlossjourney #postworkoutmeal #getinshape #fitnesschallenge #proteins #upperbody #musclemania #musclemass #physiology #gainmuscle #musclegrowth #musclegains #handstandpractice #gainsville #gains #goodworkout #weightlosstips #workouttips #getshredded #gainzville #gainzz

Dumbbell circuit workouts . Follow @dancudes . I get asked a lot to post sample dumbbell circuits. While circuit training with resistance is often mistaken for a good muscle building methodology, it is really a cardiovascular workout more than anything. The dumbbells you use have to be light enough to be able to go through the movements for the allotted time or to perform the given amount of weight and this can be anywhere between 30-50% of your 1RM; load that likeley isn't significant enough to induce hypertrophy for more intermediate or advanced trainees. With that being said, it can still build work capacity and that can be a killer workout which can burn tons of calories in a short period of time, helping you get lean and fit. As I mentioned above, you can create a circuit so it is based on time like the one on the left or reps like the one on the right. Notice the exercises are very compound in nature like squats, pistols, shoulder presses, renegade rows, Turkish get ups and more as opposed to tricep kickbacks and bicep curls. If you want to get the effect of the workout you need to still focus on the compounds. I like circuit training 1 to 2 times a week as my cardio work while I keep the more heavier lifting for my strength training days. Remember to never follow these samples verbatim and to adjust them to your needs and goals and fitness levels. . ✅ Follow @dancudes ✅ Follow @dancudes ✅ Follow @dancudes ______________________ #gymmotivation #workouts #protein #musclegains #exercise #leangains #musclefood #fatlossjourney #sportsnutrition #getinshape #fitnesschallenge #weightlosscoach #nutritioncoach #buildmuscle #musclemania #losefat #healthyweightloss #weightlosstips #weightlossprogram #workouttips #diettips #workoutlife #musclemass #musclegains #gainsville #journeytofit #sixpackabs #fatlosscoach #fatlosshelp

Wow! What a week! I can’t believe how many of you have joined my All-Out August Challenge in the last 6days! Every morning I wake up to the messages, posts & stories you are sharing (and wow are they so creative!!) and it makes me pumped to get up and do our class for the day! It really feels like we are keeping accountable together! And I cant be more proud of you guys for making this the best experience! As I’ve mentioned before, I usually train on my own, so doing this challenge with you all feels like I have a whole bunch of friends training with me! If you need some workout motivation and wanna join our squad, it’s not too late! Jump onto my app ‘Fresh Body Fit Mind’ and jump into the All-Out August Challenge! It’ll change the way you workout, I promise! ☺️ #fitnesschallenge #alloutaugust #freshbodyfitmind ab♥️x . PS. What was your favourite class this week?! I think mine was the ‘Total Leg Pyramid’

Progress. That’s what it’s all about. ⁣ ⁣ - :⁣ The past 4 weeks I made a promise to myself that I would finally kick this ass into gear and get the body that makes ME happy back. ⁣ ⁣ I’ve worked out 4-5 times a week for the past 4 weeks. I am feeling stronger, more confident in my #postpartumbody and my clothes are fitting more lose. I even pulled out some old outfits that I used to wear prior to having Victoria. ⁣ ⁣ I opted out of weighing myself in the first month of my #fitnesschallenge, because weighing yourself can sometimes be discouraging. I’m now in my 5th week and plan to keep track of my weight, fat and measurements. ⁣ ⁣ My workout routine:⁣ #Spin: 3 X week⁣ #StrengthTrain - 2 X week⁣ ⁣ I also live by a #lowcarb (not full on #keto) diet and I’ve eliminated almost all sugar. Don’t get me wrong tho, I do allow myself an occasional treat such as a couple bites of cake at a party or slice of pizza. I did however, keep the indulgence pretty strict, except for my skinny margs. Can’t take those away from me! And when I do indulge, I make sure I hit it hard that day and the next morning as well. ⁣ ⁣ At this point, the workout routine is pleasurably addictive. Sugar is no longer a craving (except for a bit during that time of the month). And when I do have a nibble, I find it too sweet, which grosses me out. ⁣ ⁣ On the downside: this past Monday my meniscus flared up while doing weighted squats (I tore it a few years ago) which made working out more challenging; but nonetheless “she persisted” I just have my instructors offer modifications. ⁣ ⁣ This schedule has also cut into my work time, so I’m finding myself working later into the night. It’s also carved more time away from Victoria and Bryan, which bums me out. But finding physical happiness with myself is important. I’m making me a priority. All this hard work will make me happier in the long run, which then makes me a better mama and wife. ⁣ ⁣ What is something you’re doing for yourself this week / end? #selfcare #selflove #treatyoself #postpartumfitness #mombod #gettingsexyback #metime #somodernlife #socalmom #losangelesmoms #lama

Here I have one of my awesome clients & national level figure competitor @lpetchlee1 performing a brutally intense offset leverage pushup. Think of this as a pushup & Pallof press combined into one highly advanced movement. I’ve been on a bit of an offset loading craze lately (see article link in bio). After seeing the neutral version of this performed by @drjohnrusin I decided to take the offset leverage loading method I highlighted in last week’s overhead press & apply it to pushups. The combination is devastating on the upper body, core & abs as well as the hips as your entire body will be working overtime to resist rotation & tilting. Additionally you’ll be pushing to the opposite direction that the bar wants to tilt which creates even greater core & upper body activation. Furthermore the arm with the hand on the outside collar will be bearing the brunt of the load making this feel a bit like a single arm push-up. The level of stability, full body tension, motor control, spinal rigidity, & dialed in mechanics needed to successfully complete these is through the roof. Additionally, you’ll be forced to use the eccentric isometric protocol with 90 degree joint angles in order to successfully complete these.  Read more about eccentric isometrics in my book Movement Redefined. On that note and as a big THANK YOU to everyone for helping me hit the 100K follower milestone, I’m offering several sales including $100 off my book MOVEMENT REDEFINED which also includes 30+ eccentric isometric training programs (code: OFF100). I’m also offering $100 off my daily member workouts TRAINING REDEFINED (daily workouts for less than $2 per day). Use code OFF100 at checkout for each individual purchase. https://www.advancedhumanperformance.com/movement-redefined #pushup #chestday #chestworkout #chestpump  #chestexercise #powerlifting #bodybuilding #crossfit #chestdaybestday #lifting #strength #functionaltraining #functionalfitness #core #corestability #fitnesslife #fitnessaddict #exercise #weighttraining #bodybuilder #sportsperformance #strengthtraining #pushupchallenge #abs #stability #balance #coreworkout #fitnesschallenge #fitnessfreak #fitnesstrainer