Leg day WITHOUT a Barbell!
Perfect for you guys who feel a bit overwhelmed and unconfident in the weights area!
You can gain strength & confidence in these exercises and then progress to the Barbell.
Taken from my #gymfit4 plan! I’ve completed 11/12 weeks and 1 week to go wahoo Heads up to you #CrockFitters, if you need to take a break over xmas, that’s fine! Your 12 weeks don’t end just make sure you don’t give up... ever!
What’s your favourite season?
I’m not gonna lie, I’m a summer baby, and I belong in the warm sun... Winter irritates me a bit, BUT it can be damn beautiful! Plus, once you wrap up, get out there, and breath the fresh air, it feels amazing!
P.s Summer, hurry the F up
The full routine where I talk you through it is in my YouTube channel now... (hence why this video looks like I’m talking to myself ) Perfect for when your body needs a good wake up, repair and re energise!
Something that I do daily, and my flexibility and stretch has improved incredibly for it!
What’s your stretching routine like guys?
Don’t forget it, your body needs it!
P.s sorry about the flooring, carpet coming soon! Nice walls though
“ I'm so proud of the healthy changes I've made, and very happy with the effects they had on my overall health. Not only am I in the best physical shape of my life, but my mood is more stable, I'm generally happier, and I feel amazing! It's not always easy to stay motivated, but the changes I'm seeing on my body push me to keep going and try to be my best self.
I'll keep doing cycle 3 all through the holidays just so I don't fall off the wagon (we all know how hectic it can get!), but after that, it's on to the next challenge!
I want to thank you for being there when I needed a little extra push, and for your encouraging words. It means a lot that I was able to check in with you from time to time during the whole process. “ YES Kevin @gameoverkev ! So proud and happy for you! Plus I know this is the perfect message to help inspire and motivate other #CrockFitters around the world to keep going! Enjoy re cycling the workouts this year and get ready for the next #HomeFit challenge soon! NO gym. NO equipment. NO excuses. That’s why I created my #HomeFit plans!
Sign up at www.alexcrockford.com/homefit (link in bio) #bodytransformation#fatloss#weightloss#hometraining#bodyweighttraining#nogymnoproblem#fitspiration#fitness#health#motivation#healthymotivation#crockfitcommunity
I always try to link the exercises I do, to what it would help me with if I was a caveman living 10,000 years ago.... (honestly, I do this)
But for some reason I’m struggling with the battle rope exercises lol. Maybe a snake attacked me and I needed to shake it off like Taylor Swift?
Last chances to make 2017 the best it deserves to be, before the year comes to a close. Each moment can never be lived again.
I’m so motivated for 2017 to be finished with pride. In my health, fitness, physique, family, relationships, business, career and ultimately happiness!
So... it continues. Are you ready for the week ahead?
Follow my Fitness plans at www.alexcrockford.com
Stella wins last month’s award well done! For her prize she asked for #CrockFitTshirts so we have sent them over to Canada for her now! “ I have now finished HomeFit 1 cycle 2 for the second time and feeling way more confident than I did the first time I tried the cycle. Learning to live in the moment and just focus on one exercise at a time. Last time I emailed you I was 161lbs. I am now 155lbs. I have gone from size 12 clothes (Canadian) to size 10 clothes (that is size 12 in the UK.) I fit into my Christmas dress that I bought 5 years ago for $10 that I was always going to fit into but never did. “ Thank you to all the other #CrockFitters who sent in their updates last month, you’re all doing awesome so keep going!
Remember the #CrockFitStar is EVERY month! One of you wins your next plan free or cash equivalent!
Saturday Vibes Flicking through some pages of @tonyrobbins personal power last night, and learning that when you change your physiology (position, posture, action, gestures, expression, superficial stuff etc) you start to genuinely feel the same way that your body is acting too. This is why you should smile like you mean it! Everyday!
Change your physiology, change your mood!
This morning we shot the pics & filming for the exercise library of #HomeFit4 which is launching on December 22nd!
Completing the #HomeFit one year training plan, with bodyweight & Dumbbell exercises to make you the fittest you’ve ever been! All from home!
However, I’m just preparing to get to the gym for my #GymFit4 session, which I’ll finish just before Xmas!
So who’s training & eating well? And who’s saying ‘what’s the point in starting now? I’ll start a fresh in January....’
When your biceps are on fire, there is always time for a cheeky grin in the mirror, as your inner self says “yes it hurts, this is why you’re here, you can do it!” Does your self talk support you when you train?
Be your best friend, not your enemy!
I have a range of fitness plans, from gym training to home training. You can start with a 12 week plan, with the intention to continue for 1 year with the following #CrockFit Plans (1-4). We created these to not only help you get incredible results but also build life long fitness habits! Learn more at www.alexcrockford.com
‘I’m Alex’s belly and I’ve got somethin to say!” Does anyone ever feel like this? So many people scroll through social media, wishing they had a body like someone else,
but I wanna remind you that
Every body’s body is different, every body’s body is unique, and every body’s body is a different shape.
All round Upper Body session!
Brilliant for building muscle across your entire upper body.
Give it a go!
1a - Barbell Shoulder press 3x10
1b - Dumbbell lateral raise 3x10
2 - Bent over row drop sets 10/10x2
3a - Cable straight arm pull down 3x12
3b - Cable tricep push down 3x12
4a - Incline Dumbbell Chest press 3x12
4b - Cable lying fly 3x12
5a - Cable face pull 3x12
5b - Cable Bicep curl 3x12
6a - Cable ab crunch 3x12
6b - Decline Bench sit up 3x12
This final cycle of #GymFit4 I am in, I have programme an upper / lower split for the benefit of working each muscle group twice a week rather than once a week! More gains coming pre xmas
Does anyone struggle with what to eat when you get hungry between lunch & dinner?
Some people say eating rice cakes are like eating cardboard, but I actually quite enjoy them topped with almond butter and cacao nibs today.
One of the simple recipes out 130 recipes you can get from my #CrockFitFoodPlan! Available now for £40 at www.alexcrockford.com (link in bio)
My recipes will help you find tasty & quick recipes whilst staying healthy!
Lower body session. Great for your BUM! Guys & gals
1 - Single Leg Bridge on ball 3x10
2 - Deadlifts 3x10
3a - Split squat jumps 3x10
3b - Medicine ball over shoulder 3x15
4 - Leg press 3x12/10/8
5 - Weighted glute bridge 3x10
6 - Lunge jump 1x50
This was session 38 of my #GymFit4 plan with only 3 weeks to go!
I explain more of my current training routine in my latest YouTube video, posted an hour ago! Check it out my channel
“It is not easy for me to gain muscle or weight, but you have made it far easier than I can imagine! Thank you so much!
I can’t wait to continue on this path and reach new heights of success!
It’s hard but completely worth it! Thank you! I am very proud of where I am vs where I was 2 years ago. Your program has pushed me to new limits and is fun and easy to get back into. I was pretty depressed about falling off the wagon when I started my new job as I lost all my hard work, but I’m back at it with more drive and vigour than before. I have gymfit 1 & 2 and will definitely be getting the 3rd in the future.” Everyone give #CrockFitter@tlc_91 a massive I am so pleased that Trevor has gained weight/muscle and has a healthy approach to his training, nutrition & mindset! ‘Falling off’ is frustrating, but that’s life, and different priorities come in and out of ours live’s, but as long as you keep moving forwards, you’ll surprise yourself about how far you’ve come!
Like Trevor said, this is a 2 year progress big, but still very impressive none the less.
Can’t wait for you to progress with the #GymFit3 plan buddy!
Gaining healthy weight comes down to following a resistance training programme, and fuelling your body with the right food. All of which is covered in my #CrockFit Programmes. Learn more at www.alexcrockford.com (link in bio) #bodytransformation#transformationtuesday#weightgain#muscle#healthy#health#fitness#abs#sixpack#muscle#keepgoing#progress#workoutplan#workoutmotivation#crockfitcommunity
Building momentum is when you feel like nothing can de rail your progress!
December can go one of two ways:
You could enjoy the social events, have a drink, have fun, but continue with your health & fitness routine and good habits, limiting the damage at xmas.
Or, you’ve given up already. Leaving yourself with a mountain to climb in January.
Which one are you?
Success starts with a decision.
Today’s was the start of the final cycle of my #GymFit4 plan. Loving how much muscle I’m building, whilst getting leaner!
My passion is to help you
Comment ‘ #HOMEFIT ‘ below if you want to win a FREE #HomeFit 12 week plan!
In 24 hours I will release 5 winners on my insta story!
My #HomeFit plans require no equipment and no gym membership! Perfect for beginners or advanced exercisers, designed to help you burn fat, gain lean muscle and feel great inside and out!
I’ve been writing #HomeFit4 (releasing 22nd December) and it inspired me to get out there and do an awesome bodyweight session today after a few drinks last night at a party!
Try this workout: