Neutral Grip Pull Ups ⚡️
- A neutral grip (palms facing each other) vertical pull - Greatest brachilas activation
Pull Up 🔥
- A pronated grip (palms facing away from you) vertical pull
- Greatest lat activation
Often we forget that all three are excellent vertical pulls and overall a great mass builder. 🏋🏼♂️ These body weight movements cannot be replaced by a lat pull down. We tend to be strongest for the neutral grip pull ups, then chin ups, then the pull ups. Although they activate different muscles a bit more and some a bit less, they overall will be working the same muscle groups. 😏 Regardless of how strong you are at the different vertical pulls, you must learn to like them because they are arguably one of the best back mass builders! 😮
❗️ QUESTION OF THE DAY ❗️
Personally I like the neutral grip pull up the most because I can feel it the best in my back! 🤗 I’m wondering which of the three vertical pull variations you like the most and why! 🤔
This was a huge success last week!! And we would love to see more peeps having fun with their workouts!
So if you've hit a plateau with your fitness, you feel unmotivated and are dreading the cold dark and cold mornings, then this is for you!! .
Friday's class is the best way to BURN calories, TONE up and have FUN! 😁
So join me and The Tribe TOMORROW morning for our FRIDAY morning Sweat Sesh. 💦.
. 🔴 Please note that due to The Bassendean Visual Arts Awards we are not able to use our regular hall, but never fear as we will be Workin' It just next door at The Bassendean Seniors Centre.
I can't wait to see you Tomorrow!.
Class Details 👇
🔹️Friday 6.10am (50 min Class).
🔹️THIS WEEK ONLY @ Bassendean Seniors Centre. Old Perth Rd..
🔹️High + Low Impact Options
🔹️$10 Casual. Eftpos Available.
🔹️ No Booking Required. Just Rock Up!
🔹️Bring Water, Exercise Mat + Sweat Towel. 💦
1 1018 hours ago
Late Post: After a Crazzyyy Day.. Finally Got it in! 😁
‘Go to the gym’ - Salla Chen
You need a reason TO make exercise a habit? To be thankful for the person you once were, because they helped shape you inthe person you are today💪What is your excuse??
Add some color to your life. Get tanned.☀️
| Included in our memberships, or $8 for a Day Pass!
1 6018 September, 2019
🐪 HAPPY HUMP DAY LEGENDS💜Keep on pushing through the week & smashing those goals!
💥4 FITNESS MYTHS🤯
🍌 EXERCISING FASTED - Having a lack of energy source can actually lower the intensity of your performance, feeling weaker & less energised! Putting the body under stress, the body is likely going to look for a source of energy, taking protein from your muscles for fuel & burn muscle not fat. However, each individual is different, listening to your body is the best decider. If you are feeling weak at the gym, try switching it up 🏋️♀️ -
💪LIFTING HEAVY=Bulky - Lifting heavy will burn more fat on the body, making you look leaner and toned as it’s building lean muscle tissue. The more muscle you have, the more your metabolic rate will increase, burning calories long after your workout! If your looking to burn calories, stick to building up your strength & do cardio to keep your 💖 & lungs healthy 🤗 -
⛑ NO SORENESS, BAD WORKOUT?- You don’t have to feel sore to have had a great workout. “Being sore doesn't necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue”. How fuelled & hydrated you are can impact how you feel post-workout! Your body can also adapt to exercises, however consistency over variation is key!
🤓CRUNCHES = ABS - Crunches improve core strength but will not give you abs by performing 100 a session. “Your ab muscles are designed to work most effectively when you're standing upright,". Try compound movements in your exercise regimen, this will help in working multiple muscles at the same time, focusing on core strength to perform & execute the lift. -
😴WORKOUT EVERYDAY - This is a big misunderstanding that many have when it comes to working out & kick starting their health journey. REST is the most important part of your workout regimen! When you are working out, your putting your body under some intense pressure, breaking down muscle fibres so they can essentially tear apart & rebuild stronger. Recovery is extremely important to allow the muscle to grow back together. Aim for 1-2 days a week for active recovery🤗A long walk is great!
Enjoy the rest of the week🤗💜
💪HELP EACH OTHER REACH YOUR GOALS💜 🏋️♀️Training is always better with a friend! This is @adammattheou helping out his mate @nabil_faddoul with some pull ups, don’t blame him they hard😬
Members can now bring a friend to train with for FREE between 6am-10am Mon-Fri🤩
Motivate each to push as hard as you can in each session💪Take advantage of this offer & make your friends sweat it out with you😅
👫ALSO - refer a friend this month & if they join you’ll receive a $50 in club voucher💸 Great way to stay motivated & smash those goals ready for Summer☀️ 🥳Just pop into the office! 🤩
We offer a variety of techniques and modalities such as
Massage Therapy, Reiki, Reflexology, Stretching, MPS Therapy, Acupressure ashi point/trigger point therapy and more…
A combination of several modalities; as we create a customized approach for maximum effectiveness.
What are some Benefits:
Improved Flexibility and Range of MotionMuscular RelaxationCirculation ImprovementLower Blood PressureImprovement of PostureRelief of headaches, backaches and muscular achesEnhances Post RehabilitationStrengthens the Immune system
Quit gym for 6 months or Quit watching TV/YouTube for 1 Year?🤔 Lol, what you picking? If it was just TV i could easily quit that as i havent watch live in years BUT...on demand stuff like YouTube and netflix would get me to cave in lol. So i guess it would be bye bye GYM for 6 months...and hello burpees in my garden😅 #loophole
Ps...a new fitness vlog has just gone live on YouTube 🎬 click my bio link to watch it @chillinwithtj
Friday workout. This was my upper body workout yesterday. I got some unintended cardio in 🔥. I was just doing normal upper body exercises such as bicep curls, tricep extensions, push ups... but the cleans, the cleans made my heart rate go crazy. I performed all those exercises without rest and then I definitely needed to take a breather. I finished with bench press and rows.
👈 TO VISIT STORE PLEASE CLICK LINK AT PROFILE. ➡️ PAYPAL ACCEPT (BANK / CREDIT CARD)
1 48 August, 2019
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Is S L E E P important?!😴
The answer as you might already know is YES 💯 sleep is very essential
It helps contribute to a healthy immune system. Adequate amount of sleep at night helps your body replenish your cellular functioning.
The national sleep foundation recommends that adults get 7-9 hrs of sleep for optimal performance, memory retention and good health.
Not getting enough sleep 😴 will manifest very quickly in form of sabotaging your fitness goals.
Think about it when you don’t get enough sleep you’re cranky, you’re emotional, you tend to be less motivated to cook a nutrient densed meal because you’re too tired..so what do you do you reach for those potato chips, you go through that drive through, you order that pizza 🍕
Back when my husband was in his second year of medical school I decided to go back to work full time. I was working M-F 7am-6pm.
I knew that working out when I got home would never happen because I would be too tired.
I committed to waking up at 5am every morning and get a 30-40 min workout.
Was it easy HELL NO! But it was worth it for my health and my mental sanity as well!
This also meant going to bed at a decent time to make sure I would get at least 7-8 hrs of sleep.
Are you getting enough sleep?!
Heres a workout for when you are short in time!
➡️forward hop w/ burpee back pedal
➡️Shoulder tap to toe taps
➡️Cross squat jump
30 sec work 10 sec rest repeat as many times as possible.
W O R K O U T F R I D A Y🙌🏼
This little workout HIIT style session I did on Monday was a fun one even though I dragged my feet to actually get started..
i struggle with home workouts, just not as determined to push myself and it doesn’t help that my kids are asking “mommy mommy mommy” every 5 seconds🤪 I’m definitely more of a gym person i feel like it’s my me time to decompress and give my undivided attention to what I’m doing👍 but that’s just me there is no wrong or right way to go about choosing where you workout it’s all about finding out what works for you and what is sustainable!!
So here’s a quick workout you can do at the gym, at the park, at the beach or even at home too! #workoutanywhere
1️⃣Jumping jacks 30 sec work 10sec rest
2️⃣Push-ups 30 sec work 10sec rest
3️⃣Mtn Climbers 30 sec work 10 sec rest
4️⃣Alternating step ups 30 sec work 10 sec rest
5️⃣Tricep dips 30 sec work 10 sec rest
6️⃣Side Lunges 30 sec work 10sec rest
Then take 30 sec rest and repeat the whole circuit x3-4sets
Hope you all have a fantastic weekend!!🎉 remember to take time for yourself and find joy in your journey💛