NEW VIDEO! (Swipe across) #Homefit FULL DEMO
Join me on my workout on my YouTube channel - Alex Crockford
For those of you on my #HomeFit plan, this video will be very useful for you! It's the full workout video, press play and it will be like I'm there with you as your personal trainer.
If you're not a #CrockFitter, then enjoy the workout anyway, and consider signing up to a #HomeFit plan to burn fat, gain muscle and feel amazing at www.alexcrockford.com/homefit/
Happy Friday! It feels SO good to be building muscle again! Making rapid gains in both muscle gain & fatloss.
I'm almost 3 weeks into my #GymFit4 12 week training plan, which is a full body transformation plan based on 4 weights sessions per week. Today is a 'rest day' so I'll do lots of walking and maybe a bodyweight session later.
For anyone interested in my nutrition, I'm consistently eating around 2500 per day with at least 1g of protein per lb of bodyweight. Supplementing everyday with @reflexnutrition
Instagram is a place with a lot of sixpacks, but not everyone is actually telling you how they're achieving it... so there ya go.
Any questions then comment below or check out my #CrockFit plans at www.alexcrockford.com (link in bio)
Sometimes you just need follow one thing and stick to it!
HAMSTRING CURL common mistakes!
1 - Hips/bum. So many people stack the weight up too high and then curl the weight up by lifting their hips, using other muscle groups to lift the weight, instead of isolating the hamstrings which is the purpose of this exercise. (Top tip - elevate your chest, to help push your hips down)
2 - No full extension. Try to fully extend your leg, so you can fully stretch your hamstrings, which will create a much better muscle contraction! This is just like a bicep curl but a different limb.
3 - Speed. Not just for safety and prevention of injury but also results. Much of our strength and muscle size comes from the eccentric portion of the rep (lowering phase) so instead of just dropping the weight, control it down. You can work on the explosiveness on the way up.
I see these 3 common mistakes ALL the time! Comment below and let me know if this has helped you for the next time you use the hamstring curl machine.
Remember video & explanation is included in every exercise in the #CrockFit plans, so you will be guided through your journey.
Learn more at www.alexcrockford.com (click link in bio) #hamstringcurl#commongymmistakes#techniquecorrection#fitness#health#gym#legday#hamstrings#dontdothis#workoutmotivation#gymtips#fitnesstips#fitnessplan#gymplan#crockfitcommunity
"My deepest gratitude goes to Alex for the results I managed to obtain with the homefit 1 programme. His professional advice and his inspirational words and videos got me through this challenging but effective training and diet plan. Thanks Alex!" ----------------------------------------------------- Well done #CrockFitter Nicola in Italy! Incredible results from just 12 weeks on my #HomeFit plan! He explained to me that it's not easy when you have such a busy schedule, but it shows when you make time for a quick workout everyday and change some eating habits, results will come!
Nicola will be starting #HomeFit2 and focus on staying lean and building muscle. ----------------------------------------------------- #CrockFitters don't forget to send me in your updates and 12 week pics to be entered into the #CrockFitSTAR award! One of you every month will win your next plan FREE! ----------------------------------------------------- Sign up to my #HomeFit plan and get fit at HOME! Go to www.alexcrockford.com (link in bio) #homefitness#homeworkout#bodytransformation#fatloss#gainmuscle#fitness#health#fitnessplan#bodyweighttraining#workoutmotivation#workoutplan#nogymnoproblem#crockfitcommunity
#CROCKFIT FITNESS WEEKEND!
There are some spaces left on my #CrockFit Fitness Weekend in January 19th-21st!
I'm running a fun weekend in a beautiful English countryside manor, where we will be doing group workouts for all levels, walks/hikes and personal training targeted to your goals. Alongside this we'll be eating some amazing healthy nutritious meals through the day to fuel your training and results! We'll have an amazing spa area with added optional treatments if you like!
Included is a goodie bag worth over £200 with the best brands including @reflexnutrition@legacy__sportswear@nom_foods_@firstname.lastname@example.org@theproteinballco and many more!
This will be just a fun weekend of health & fitness to motivate you for the new year and the opportunity for me to spend some quality time with an exclusive group of you!
Now that I don't do any personal training in my day to day life, as I run my #CrockFit online business, this is especially exciting for me to get really involved with your training & mindset!
With Christmas coming up this could also be a really good gift idea?... ♂️ BOOK NOW BEFORE LAST SPACES GO! Go to -
https://www.replenishyou.co.uk/crockfit-weekend/ (Click link in bio for a shortcut)
Any questions, comment below or DM me.
1 - Looking down at the floor, instead of looking ahead/in front of you.
2 - Rounding your back/spine instead of a straight back.
3 - Relaxed/lazy shoulders hanging forwards, instead of contracted lats locking the shoulders back and down.
4 - Hips higher than chest instead of dropping the hips, elevating the chest, ensuring the lower body does the work from lift off!
Technique is EVERYTHING! I know you've heard this a thousand times, but hear it again - you are MUCH better off getting the technique right with a lighter weight than lifting heavier with a compromised technique. You won't be happy when you injure yourself!
If you accept this advice, then be consistent, be patient, increase weight with small and regular increments, and you'll see & feel awesome results!
This is what my #CrockFit plans are all about, and why I have created the 1 year plan for you. Results will come when you follow a plan and you build the habits long term.
Sign up to a #gymfit or #shefit 12 week plan at www.alexcrockford.com (link in bio) and transform your body with a resistance plan that works! #deadlift#commonmistakes#deadlifttechnique#technique#techniquecorrection#exercise#exercisecorrection#dontdothis#legday#fitness#health#crockfit#crockfitcommunity
10 MINUTE SIXPACK!
30 seconds each exercise
30 seconds rest
But remember, you'll never see your six pack abs unless you cut the crap! By 'crap' I mean, the crap food and your crappy excuses ! Get my 3 week gym based abs plan for just £15 at https://www.alexcrockford.com/crockfit-abs/
Today was my 'rest day' so did tabata cardio and this abs workout. Full video on YouTube tonight
Working out teaches you that you have to struggle to get stronger, that you have to take the step that's ahead of you, not 10 steps ahead, and that to get what you want, you have to practice everyday.
I guess working out is just like life too. And that's why I love fitness. #CrockFit www.alexcrockford.com
3 month flexibility progress!♂️
Yeh yeh I know it's only a small improvement and far from perfect BUT I can't tell you how good it FEELS!
3 months ago I was training heavily for my 24 hour burpee challenge, I felt broken, inflexible and my back felt very weak & sore regularly.
Today I not only feel more flexible and comfortable whilst training, but I feel pain free and stronger! The more mobile I have become, the better I have been able to use my body.
You can see the improvements clearly if you look at the angle at my knees, or the gap between my chest & thighs, or how quick the curve declines from my lower back.
Small improvements, but I'm excited to see what another 3 months of commitment can do.
I have made a mobility/stretching routine almost a daily habit now. Lots of flowing & active yoga like animal flow style. In the gym recently I have trained with intention and if there is pain somewhere, instead of pushing through pain, I try to find the reason and rehab myself.
Alongside this I also have had regular chiropractic adjustments with Gale at @irrefutable_health@your_willow which has really helped!
I also found some tracksuit bottoms!
Summary - your mobility is important, prioritise it!!!
Included in ALL 12 week plans!
Spicy chicken wings from the #CrockFit4 plans.
5 chicken wings, 2tsp coconut oil melted, 1tsp paprika, 1tsp chili powder, pinch black pepper & sea salt, chopped coriander. For the dip - 50g yogurt, 1/2 lime juice.
- mix the melted coconut oil with paprika, chili powder & black pepper in a bowl. - place the chicken wings in the bowl and fully coat them with the mixture. (If you have time to marinate, then cover and keep in the fridge for 1-2 hours.) - pre heat a large frying pan to high heat and seat the chicken wings for about 1 minute per side, then reduce the heat to low/medium and cover with a lid to cool for a further 20 minutes until cooked through. - squeeze the lime juice into the yogurt and mix well. - finish the wings with sea salt and chopped coriander.
Enjoy! Get FIT with #CrockFIT!
Get your training & nutrition plan at www.alexcrockford.com #fitness#fitnessfood#nutrition#health#healthy#chicken#ukfitness#crockfitfood#nutritionguide#dietplan#crockfitcommunity
It's not just about having a goal, but deciding how you will go about achieving that goal.
Have a plan!
Following my own plan has already given me focus, structure, motivation, clarity, vision of success, and most importantly, new results!
I promise I'm not taking a pic of myself
All #CrockFit plans are available on your phone/tablet or to print like me
A BRAND NEW #CrockFit Feature!
Every month I will select one winner and they will get A FREE #CrockFit plan OR cash equivalent to the plan!
Everyday I am so grateful that thousands of you around the world are using my #CrockFit body transformation plans to become fitter, healthier & happier!
I have released this new #CrockFitSTAR monthly competition to give you even more incentive to share your progress, which will also motivate so many other #CrockFitters in their journey, and also give me an opportunity to give back to you!
To enter in your chance of winning your next plan free or the cash equivalent, all you need to do is send me your 12 week updates as normal.
I want to see more of your progress and how all your hard work is paying off!
I understand not 100% of people are looking for a physical transformation, however a vast majority of us are, and I hope this can help us all have a burst of motivation during our #CrockFit journeys!
Keep sending in your pics #CrockFitters!!! #crockfitcommunity
BUILD YOUR CHEST AT HOME!
Watch the full workout demonstration on my YouTube channel from 5pm today!
Push-ups, wide push-ups, slow eccentric push-ups, plyo push-ups!
If you're a beginner then you'll get great results! (Even starting on your knees!) If you're advanced and your body is used to lifting weights then you can increase the intensity by doing more reps and reducing your rest times! Don't forget to get on my YouTube channel to train alongside me!
HALF MARATHON Thanks so much @fitbituk_ireland for inviting me to the @royalparkshalf today! It was awesome being part of the warm up team and then also enjoying the beautiful race through london and the scenic parks!
I got a personal best of 1.50 and dug pretty deep at the end, but the memory of my 24 hour burpee challenge kept motivating me... Well done everyone who ran today, and it was so nice to catch up with a few friends too xxx
Always pushing personal boundaries, that's what we're here to do!!! Don't grow stagnant, we are capable of so much!