My kids weren’t feeling great today so we didn’t get to the gym, instead I opted for road run and home workout.
I really like incorporating the Bosu ball into my workouts. I had a physical therapist who highly recommended it, my experience with it has been nothing but positive.
Credit to @laurasecore for the videos 😘
Cardio:
- 20ish minute run
Deadlifts:
- warmup with the bar x10
- 2x10 @135
- 5x5 @225
Shoulder shrugs:
- 4x15 @45lbs each hand
Front raises:
- 4x10 with a 45lb plate
Bosu ball RLD:
- 4x8 each leg
#fitness #fitnessmotivation #fit #getfit #fitdad #healthylifestyle #fitfam #homeworkout #homeworkouts
Cardio: 20 minute run:
- 6.5 mph
Shoulder warm up:
- 4x10 @5lbs
Rows:
- 1x10 @90 (approx bc of bar configuration)
- 1x10 @135
- 1x10 @180
- 5x5 @225
Bosu ball:
Maintain balance for 20-30 second goal
Attempt a pistol squat every now and then.
I managed 5x3 in between rows.
Total workout time 45 minutes
I have to apologize, my head should be more neutral not looking up so high, my form is a bit off.
#fitness #fitnessmotivation #fit #getfit #fitdad #healthylifestyle #healthy
Fasting is an effort to reduce insulin in the bloodstream, insulin being a fat storage hormone. In order to fast properly you may only consume water and/or black coffee during your fasting window. In your eating window you can eat whatever you want. (I eat a lot of pastries 🤣) mind your portions.
In 2018 I started with fasting for 16 hours with an eating window of 8 hours, I would work out first thing in the morning fasted and have my first meal at 10:00am stopping at 6:00pm.
Today I am on a 20 hour fast and 4 hour eating window. I usually start eating at 3:00 or 4:00pm and stop by 7:00-8:00pm. I fast everyday, no exceptions.
Link for the book is in my bio.
#fitness #fitnessmotivation #fit #getfit #fitdad #intermittentfasting #healthylifestyle #healthy
Keep in mind my weight and speed is for my level of fitness, yours may vary and that’s okay, we all start somewhere. Keep the cardio to 20 minutes, the number of sets and reps the same, and use weight appropriate for you.
20 minute run Average pace 6.5 mph
Squat (heavy weight)
- 1(set)x10(reps) Bar
- 1x10 @135
- 1x10 @185
- 5x5 @225 (approx 75% of 1 rep max)
Quads (light weight)
- 4x10 25
Time 45 minutes to an hour depending on rest time between sets.
#fitness #fitnessmotivation #fit #getfit #fitdad #dadlife #healthylifestyle #fitfam #fitfamily #healthy
Last year I was medically discharged from the military and began traveling in an RV with my family. Its been like living a dream. #consciousness #stayathomedad #rv #rvlife #veteran #blessed #family #fitness #homeschool #livingthedream
