Build Bigger Better Looking Calves
If you’re looking to build calve muscles, but have found it difficult, you’re not alone. Calves are typically one of the most neglected leg muscles because they can be difficult to target, and genetics can play such a big role. Also, studies on the composition of fast twitch and slow twitch muscle fibers and the amount of androgen receptors in the calves all provide insight as to why calves can be so stubborn.
Standing and seated calve raises are both effective, but honestly nothing has ever given me better results then Double Unders! Also, as a gym owner and trainer, I watch tons of people transform their calves every single year with no other exercise then Double Unders.
With all the questions I get about how to get bigger or better looking calves, I thought this write up would be great for so many. Go buy yourself a “speed” rope and start practicing! I promise if you’ve been struggling in this area, you won’t regret it. Double Unders can also cut your cardio sessions in HALF, but that’s for another post ;)
1450385 hours ago
High intensity step workout!
I like to get reeaally warm before any session, maybe cause it’s suddenly gotten freezing out, so creating these HIIT workouts has become my fav 😍
30 second each 30 second rest between:
2️⃣ plank walk up step
3️⃣ jump in out
4️⃣ over step burpees
I did 4 rounds and omg 🔥 get sweaty ASAP accomplished ✔️ #hiit#intervaltraining#highintensityintervaltraining#bodyweightworkout
Some clips from the Team Workout this morning at @crossfitchalk . My favorite day of the week 😍. _
Do you follow CHALK Online? This was today’s CrossFit workout. Sweat was another awesome today as well.
Partners of 2 (only 1 works at a time)
Front Squats 135/95
Burpees over the bar
1.) 1mile run (in 200m intervals)
2.) 100 Cal Bike
3.) 2000m Row
40 Wall Balls 20/14
20 SDHP's 135/95
@heeennnrrrryyyyy and I did 185 on the squats and 155 on the sumos. The last section was NASTY 🤢.
Happy Monday Team 🤗 remember, if it doesn’t challenge you, it doesn’t change you 💪🏼 #f45mayfield
16138 minutes ago
• Z O O M • Running into the new week like🏃♀️💨
I’m thinking a quick stair session is in order today. Short and sharp intervals seem to be the go for me at the moment. It keeps my cardio fitness up without over stressing my body or nervous system👌
What’s your workout focus this week?
No matter if your goal is fat loss, muscle gain, or athletic performance, high-intensity interval training can help you nail it.
High-intensity interval training (HIIT) has become a popular way to burn fat in the gym and we’re going to use it at ‘the Wall’!
The essential framework of high-intensity interval training is: Brief, all-out work periods, separated by rest periods...that you wish were just a little longer 😉 The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. But no matter how long you rest, the key is that you bring everything you've got to your intervals. All out. Balls to wall. If you’re not sweating you ain’t working hard enough. *
Training intervals once per week can improve body composition along with conditioning levels and what better way to start the week than with HIIT. After all the first rule of training is NEVER MISS A MONDAY!
See you in the morning!! *
FATTO 👉🏻 Non c'è NIENTE, ripeto, NIENTE che tu possa combinare in un'ora o un giorno che possa mandare a rotoli i risultati di un lungo periodo fatto di alimentazione equilibrata, vita attiva e allenamento. -----
FATTO 👉🏻 Pensare di aver ROVINATO TUTTO perché hai mangiato una cosa fuori programma, avendo rotto chissà quale patto o fioretto o periodo di perfezione mistica che finalmente avevi raggiunto è una grande, enorme, inesistente cazzata che esiste solo nella tua mente.
FATTO 👉 2 patatine non equivalgono a un panettone farcito e 4 pizze. Un bicchiere di vino non equivale a una doppia porzione di lasagna e gelato. Una manciata di noccioline e uno spritz non hanno le stesse calorie di una vagonata di sushi all-you-can-eat.
Quindi se ti fermi a due patatine o a una pizza non avrai rovinato niente. Avrai mangiato 100 calorie o anche 1000 nel caso della pizza. Che distribuite nell'arco di una settimana "perfetta", fanno poco più di 100 calorie al giorno (sempre nel caso della pizza). -----
👉🏻 Accetta la tua emotività perché sei un'essere umano. Piangi, ridi, disperati quando sei in pre-ciclo e commuoviti di fronte alla scene romantiche dei film MA non permettere alla tua emotività di offuscare la tua intelligenza e cerca di comprendere una volta per tutte che il meccanismo "TANTO ORMAI" non vuol dire assolutamente NULLA ed è l'unica cosa che veramente può farti allontanare dall'ottenere ciò che vuoi. Molto più di una pizza.
Vuoi che diventi la tua coach?
o scrivimi a [email protected]
Per gli e-book LINK in BIO!
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Walk through our doors & you’ll immediately feel the “high fives & good vibes!” We’re so much more than a fitness experience, we’re a community!
Your first class is FREE, so come on in & try us out!
Got a good workout in today at @24hourfitness. A little treadmill work, weights, and the rower. Tried to emulate an orange theory class since @otfcastlerock was booked up.
711 hours ago
Many people will refer to things like metabolic conditioning as HIIT training.
For example in their minds HIIT might last for 15 minutes in 30 second intervals.
This is actually not HIIT. It’s just staggered interval training. Incidentally there is nothing wrong with this type of protocol at all. Whatever gets you moving, I say.
But if you’re talking bout HIIT (High Intensity Interval Training) then true high intensity can not really be sustained over a period like 15 minutes.
RPE – Rate of Perceived Exertion
Your rate of perceived exertion is how hard you believe yourself to be working. On a scale of 1 to 10 1 would be no effort where 10 would be the absolute limit of how hard you think you can work. Of course this will vary from person to person.
A good example of finding this is on the Air Bike. I have a love/hate relationship with the Air Bike as I know it’s pushing my cardiovascular and lactate threshold up. But also it is a hideous feeling to be recovering from it after a few rounds at maximal effort.
If your gym happens to have one of these give it a go. If you’re just starting out use a limited number of rounds.
Getting on one of these bikes and cruising along for 10 minutes is fine but it’s not really what they’re built for.
They’re built for interval work that will put you in some serious temporary discomfort.
HAPPY SUNDAY! This week was a great one for me at the gym, I hit all the muscle groups & did legs twice 🤗 SO I decided to switch it up a little and do a HIIT style workout! Remember, if you’re ever getting bored with your same old routine, it’s probably time to change things up a bit! Save this workout for your next sweat sess 💦🙌💪 —————————————————————-
5 rounds total:
1. Kettlebell swings x15
2. Ball slams x15
3. Russian twists w/ a medicine ball x30
4. Knees to elbow x20
5. Run for 3 minutes
This workout keeps your heart rate up, burns tons of cals and is a full body hiit 🖤🖤 Have fun :) —————————————————————-
💁🏼♀️ 4 top tips on exercise adaption as you age!
A funny thing happens to your body as you approach your 50’s and beyond. Your body doesn’t respond to exercise the way it used to in your 30’s and 40’s. Boo! 😩
👉 Injury, muscle/joint aches and fatigue become more frequent. You are not alone or imagining it! 🙄
The situation can often be very frustrating and at times unmotivating. 😤 .
It is a fact that this is a natural consequence of the ageing process. It doesn’t mean that you have to stop exercising altogether but you do need to let the past go and adapt. You simply have to modify the way you train 👌🏻
You can still get fantastic results in cardiovascular fitness and strength conditioning without pushing yourself to the extreme where often injury will occur if you do so!
some quick tips on how the rules change in your 50’s and beyond –
👉 Stretch more – our flexibility starts to decrease as we age so never skip the stretching post workout! So often I see my clients running out the door after our sessions and missing the stretch 🙅🏼♀️ This is a recipe for disaster. It is best to stretch when the muscles are warm immediately post workout. By the time you get home your muscles have already cooled down.
💪 Focus on increasing your resistance training – Bone density and muscle mass drops rapidly after 50. Use weights in your training and increase your muscle mass. Muscle burns more calories at rest than fat — increasing muscle and bone strength also prevents falls and fractures .
🏃♀️ Do interval training over slow steady cardio - Interval training involves alternate bouts of higher intensity cardio with “rest” or easier periods. Intervals create an “after burn” your body continues to burn a higher rate of oxygen and calories after you’ve finished your workout
👉Always include a thorough warm up of your joints and muscles prior to exercise – Warming up before a workout increases circulation, raises heart rate and body temperature, prepares muscles for exercise and increases joint range of motion
You can’t stop the ageing process, but you can make it more enjoyable by staying fit/strong with the right support and exercise modifications.
Battle rope intervals aren't meant to easy.
Tag your training partner and challenge them to finish your next session with some serious interval work with a rope.
Don't forget to tag us in the video or it never happened. 😉💪🙌 #getonnit
Instructor spotlight 🔦- meet Heidi‼️______________________________________________________________Heidi is a fitness powerhouse who motivates, empowers, and pushes you at every step. She is FIERCE. When you don’t find her on our schedule, check her out at @fierce45. 👀 her Shred415 schedule here.
Monday 4:15 PM
Tuesday 5:30 PM
Thursday 4:15 PM
Saturday 10:45 AM
6354 hours ago
Instructor spotlight 🔦- meet Greg‼️______________________________________________________________Greg’s energy is infectious. You want to work hard for him but can’t help but having fun while doing it! Come take his class today at 10:30 AM and 👀 his on going schedule here: