Double tap if you love push ups! MOVE OF THE WEEK: Decline pike push ups (a.k.a. decline military press push ups; a.k.a. raised pike push ups)

Aka… Shoulder Killer. These are awesome and I love these. However if you have shoulder issues, please do not do this push up variation. This is taking the pike push up to the next level and is the last progression towards a handstand push up. It’s intense. Raised pike push ups are an excellent bodyweight workout for the shoulders. They primarily work your anterior and lateral deltoids and your triceps. They also engage the muscles of the upper back (the trapezius). Instructions:

1) Begin in downward dog position with your feet elevated on a chair, bench, or the wall. Your hips should be bent close to 90 degrees.
2) Keep your head in a neutral position and slowly lower down between the hands before pushing back to the starting position.

Tips:

1) Like regular push ups, you don’t want your head coming down behind your hands.

Have fun! Note: video is sped up.

Follow me on Facebook and YouTube for full workouts, fitness & health tips, motivation, & healthy recipes. Link in bio. 💪😊 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #exercise #weightloss #workoutvideo #weightlossjourney #beastmode #bikiniready #bodyafterbaby #bodyweightexercises #hiit #homegymlife #homeworkout

MOVE OF THE WEEK: Decline pike push ups

Double tap if you love push ups! MOVE OF THE WEEK: Decline pike push ups (a.k.a. decline military press push ups; a.k.a. raised pike push ups)

Aka… Shoulder Killer. These are awesome and I love these. However if you have shoulder issues, please do not do this push up variation. This is taking the pike push up to the next level and is the last progression towards a handstand push up. It’s intense. Raised pike push ups are an excellent bodyweight workout for the shoulders. They primarily work your anterior and lateral deltoids and your triceps. They also engage the muscles of the upper back (the trapezius). Instructions:

1) Begin in downward dog position with your feet elevated on a chair, bench, or the wall. Your hips should be bent close to 90 degrees.
2) Keep your head in a neutral position and slowly lower down between the hands before pushing back to the starting position.

Tips:

1) Like regular push ups, you don’t want your head coming down behind your hands.

Have fun! Note: video is sped up.

Follow me on Facebook and YouTube for full workouts, fitness & health tips, motivation, & healthy recipes. Link in bio. 💪😊 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #exercise #weightloss #workoutvideo #weightlossjourney #beastmode #bikiniready #bodyafterbaby #bodyweightexercises #hiit #homegymlife #homeworkout

A new total body strength workout is up on my YouTube channel and Facebook page (link in bio). Strength training is so important to incorporate into your workout schedule. Resistance training not only assists in weight loss and gives nice muscular definition, it also improves balance, strength, and body mechanics; stops, prevents, and even reverses bone and muscle loss; boosts energy levels and improves mood; and boosts your metabolism, allowing you to burn more calories at rest! I say,

Total Body Strength Workout

A new total body strength workout is up on my YouTube channel and Facebook page (link in bio). Strength training is so important to incorporate into your workout schedule. Resistance training not only assists in weight loss and gives nice muscular definition, it also improves balance, strength, and body mechanics; stops, prevents, and even reverses bone and muscle loss; boosts energy levels and improves mood; and boosts your metabolism, allowing you to burn more calories at rest! I say, “Heck ya” to that! Let’s go build some muscle! I hope you enjoy this one!

You can find me on my website, YouTube channel, Facebook and Instagram for workouts, fitness & health tips, nutrition, & healthy recipes.

Train. Nourish. Transform.
FitForceFX.com

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #exercise #workout #weightloss #workoutvideo #weightlossjourney #bikiniready #bodyafterbaby #strongissexy #strength #girlswithmuscle #motivation

Move of the Week: Bhavnani Burpee

This is a great exercise that works your entire body and makes your core and lower body work EXTRA hard. This one move will develop strength, explosive power, and endurance, while giving you an ass-kicking workout that also blasts your fat-loss and tones and defines your leg and glute muscles. And it’s fun too! Add it into your next workout! The key is to not rush this one. The pause on top of the Bosu is what makes it really difficult. It’s easy to just jump on and bounce, but to stay balanced is what really activates your core and leg muscles. Feel the burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.
Advanced: Add in a jump squat on top of the Bosu immediately after your initial semi-squat landing. Video of that coming soon in the “Amp’d up Bhavnani Burpee”. Don’t forget to pause on top of the Bosu! That’s where challenge is! 🔹🔹Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike 🔹🔹#fit #fitfam #fitspo #fatburn #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #hiit #burpee #bosu #cardio #Tabata #weightlossjourney #weekendwarrior #videooftheday #motivation #bodyweightexercises #bikiniready @samirb #workout #workoutvideo #sweat #sweaty #fatloss #exercise

Move of the Week: Bhavnani Burpee

Move of the Week: Bhavnani Burpee

This is a great exercise that works your entire body and makes your core and lower body work EXTRA hard. This one move will develop strength, explosive power, and endurance, while giving you an ass-kicking workout that also blasts your fat-loss and tones and defines your leg and glute muscles. And it’s fun too! Add it into your next workout! The key is to not rush this one. The pause on top of the Bosu is what makes it really difficult. It’s easy to just jump on and bounce, but to stay balanced is what really activates your core and leg muscles. Feel the burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.
Advanced: Add in a jump squat on top of the Bosu immediately after your initial semi-squat landing. Video of that coming soon in the “Amp’d up Bhavnani Burpee”. Don’t forget to pause on top of the Bosu! That’s where challenge is! 🔹🔹Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike 🔹🔹#fit #fitfam #fitspo #fatburn #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #hiit #burpee #bosu #cardio #Tabata #weightlossjourney #weekendwarrior #videooftheday #motivation #bodyweightexercises #bikiniready @samirb #workout #workoutvideo #sweat #sweaty #fatloss #exercise

I am very thankful for modern medicine and the great discoveries and advances that have been made. I also strongly believe in the power of food and it's effects on our health (both positive and negative). 🍴 #fit #fiber #fitfam #fitspo #fitfood #fitgirl #fitness #fitmamma #fitmommy #foodporn #fitjourney #fitnessgoals #freeworkouts #healthy #healthychoice #healthyfoodporn #healthylifestyle #weightloss #weightlossjourney #bodyafterbaby #cleaneating #eatclean #exercise

Food is Medicine.

I am very thankful for modern medicine and the great discoveries and advances that have been made. I also strongly believe in the power of food and it’s effects on our health (both positive and negative). 🍴 #fit #fiber #fitfam #fitspo #fitfood #fitgirl #fitness #fitmamma #fitmommy #foodporn #fitjourney #fitnessgoals #freeworkouts #healthy #healthychoice #healthyfoodporn #healthylifestyle #weightloss #weightlossjourney #bodyafterbaby #cleaneating #eatclean #exercise

It’s a new week and I’ve got a new full body strength workout for you. It’s very important to incorporate strength training into your workout regime. Strength training gets you leaner, stronger, and healthier. It's not just for bodybuilders, it's a must for EVERYONE. Strength training has many benefits: it increases your metabolism, reduces blood pressure, reduces risk of osteoporosis, improves your ability to do everyday activities, and helps you look super toned and hot. ;-) So throw this strength workout into your schedule this week! One round is only 12 minutes. Repeat 1-3 times or add on another of my strength or HIIT workouts. Have fun with your fitness! 🔹Free workout on my YouTube and FB page (link in bio).🔹 Train. Nourish. Transform. 🔹Workouts, fitness & health tips, motivation, & healthy recipes. 🔹 Duds: 👚 @marika_clothing 👖@kyodanactivewear 👟 @nike 
#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitjourney #workout #weightloss #weightlossjourney #strengthtraining #strength #bodyweight #abs #healthy #healthylifestyle #muscle #motivation #girlswithmuscle #girlswholift #bodyafterbaby #sixpack #workoutvideo #freeworkouts #exercise #videooftheday

Body Sculpt Strength Workout

It’s a new week and I’ve got a new full body strength workout for you. It’s very important to incorporate strength training into your workout regime. Strength training gets you leaner, stronger, and healthier. It’s not just for bodybuilders, it’s a must for EVERYONE. Strength training has many benefits: it increases your metabolism, reduces blood pressure, reduces risk of osteoporosis, improves your ability to do everyday activities, and helps you look super toned and hot. 😉 So throw this strength workout into your schedule this week! One round is only 12 minutes. Repeat 1-3 times or add on another of my strength or HIIT workouts. Have fun with your fitness! 🔹Free workout on my YouTube and FB page (link in bio).🔹 Train. Nourish. Transform. 🔹Workouts, fitness & health tips, motivation, & healthy recipes. 🔹 Duds: 👚 @marika_clothing 👖@kyodanactivewear 👟 @nike
#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitjourney #workout #weightloss #weightlossjourney #strengthtraining #strength #bodyweight #abs #healthy #healthylifestyle #muscle #motivation #girlswithmuscle #girlswholift #bodyafterbaby #sixpack #workoutvideo #freeworkouts #exercise #videooftheday

Happy Canada Day to my homeland! Celebrate your country today by bringing your workout to the beautiful outdoors. With Canada's surplus of beautiful coastlines, lakes, mountains and forests, it's even easier to make the most of your workout in nature. If I was still living in Vancouver, I’d haul myself up the Grouse Grind! Or go kayaking in Deep Cove! Oh you lucky, Canadians, you! If you are pressed for time due to all the celebratory shenanigans…then stop, drop and do this fun quick workout at your BBQ party with your favorite Canadian. 🌟Tag someone you want to do this with! 🌟 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #fitmommy #fitjourney #fitnessgoals #freeworkouts #favoritethings #fitnessjourney #fitnesslifestyle #fitnessmotivation #partnerworkout #workout #weightlossjourney #cardio #bodyafterbaby #bodyweightexercises #bikiniready #burningcalories #exercise #workoutvideo #canada #canadaday #videooftheday

Partner Workout for Canada Day!

Happy Canada Day to my homeland! Celebrate your country today by bringing your workout to the beautiful outdoors. With Canada’s surplus of beautiful coastlines, lakes, mountains and forests, it’s even easier to make the most of your workout in nature. If I was still living in Vancouver, I’d haul myself up the Grouse Grind! Or go kayaking in Deep Cove! Oh you lucky, Canadians, you! If you are pressed for time due to all the celebratory shenanigans…then stop, drop and do this fun quick workout at your BBQ party with your favorite Canadian. 🌟Tag someone you want to do this with! 🌟 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #fitmommy #fitjourney #fitnessgoals #freeworkouts #favoritethings #fitnessjourney #fitnesslifestyle #fitnessmotivation #partnerworkout #workout #weightlossjourney #cardio #bodyafterbaby #bodyweightexercises #bikiniready #burningcalories #exercise #workoutvideo #canada #canadaday #videooftheday

MOVE OF THE WEEK: Have you tried my “HIIT It Full Body Burn” workout yet? This killer move is in there. The hand-release push-up is a devil of a push-up variation. It standardizes the movement and gives you full range of motion, forcing you to go all the way down, making it harder to cheat.  Make sure you really tighten your core and your glutes before you push back up, to ensure your body is coming up in a solid line.  No wonky worms! This is an awesome move!  Your muscles will be on fire and it will make you want to cuddle with the floor for more than the second you are down there…resist the urge! Have fun!

#fit #fitfam #fitspo #fitness #FitForce #fitgirls #fitjourney #fitnessjourney #fitnesslifestyle #hiit #homeworkout #healthylifestyle #cardio #calorieburn #pushup #bodyafterbaby #burningcalories #workout #weightloss #workoutvideo #workoutanywhere #weightlossjourney #abs #fitmommy #fitmamma #girlswithmuscle #exercise #fatloss #gains #bodyweight

MOVE OF THE WEEK: Hand Release Push-Ups

MOVE OF THE WEEK: Have you tried my “HIIT It Full Body Burn” workout yet? This killer move is in there. The hand-release push-up is a devil of a push-up variation. It standardizes the movement and gives you full range of motion, forcing you to go all the way down, making it harder to cheat. Make sure you really tighten your core and your glutes before you push back up, to ensure your body is coming up in a solid line. No wonky worms! This is an awesome move! Your muscles will be on fire and it will make you want to cuddle with the floor for more than the second you are down there…resist the urge! Have fun!

#fit #fitfam #fitspo #fitness #FitForce #fitgirls #fitjourney #fitnessjourney #fitnesslifestyle #hiit #homeworkout #healthylifestyle #cardio #calorieburn #pushup #bodyafterbaby #burningcalories #workout #weightloss #workoutvideo #workoutanywhere #weightlossjourney #abs #fitmommy #fitmamma #girlswithmuscle #exercise #fatloss #gains #bodyweight

MORNING MOTIVATION: This woman wants to be strong and healthy. I do it for myself and my family. My goal is to be around a long time for my kids and husband and to be able to enjoy those years with them in a healthy body. I also want to feel good on the inside as well as the outside. When I am fit and strong, I feel good on the inside and feel beautiful on the outside. I think if you FEEL beautiful, you look beautiful. Share why you do it!

#fit #fitfam #fitspo #fatloss #fitbody #fitness #fittips #fitchick #fitforce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #motivation #wellness #weightloss #weightlossjourney #exercise #eatclean #eatcleantraindirty #healthy #healthspo #likeagirl #strong

MORNING MOTIVATION

MORNING MOTIVATION: This woman wants to be strong and healthy. I do it for myself and my family. My goal is to be around a long time for my kids and husband and to be able to enjoy those years with them in a healthy body. I also want to feel good on the inside as well as the outside. When I am fit and strong, I feel good on the inside and feel beautiful on the outside. I think if you FEEL beautiful, you look beautiful. Share why you do it!

#fit #fitfam #fitspo #fatloss #fitbody #fitness #fittips #fitchick #fitforce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #motivation #wellness #weightloss #weightlossjourney #exercise #eatclean #eatcleantraindirty #healthy #healthspo #likeagirl #strong

Monday Motivation: Strive for progress, not perfection...and keep going!

#fit #fitfam #fitspo #fatloss #fitbody #fitness #fittips #fitchick #fitforce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #exercise #weightloss #workout #wellness #weightlossjourney #motivation #motivationalmonday #healthspo #workoutathome #workoutvideo

Monday Motivation

Monday Motivation: Strive for progress, not perfection…and keep going!

#fit #fitfam #fitspo #fatloss #fitbody #fitness #fittips #fitchick #fitforce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #exercise #weightloss #workout #wellness #weightlossjourney #motivation #motivationalmonday #healthspo #workoutathome #workoutvideo

Morning motivation. Go get it today! Whatever your

Morning motivation.

Morning motivation. Go get it today! Whatever your “it” is.

#fit #fitfam #fitspo #fatloss #fitbody #fitness #fittips #fitchick #fitforce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #workout #weightloss #workoutathome #workoutanywhere #weightlossjourney #exercise #eatcleantraindirty #bodyafterbaby #burningcalories #sweat