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  • 🔥 BURN FAT WITH CARDIO 🔥
.
I’ve never been a big fan of traditional, steady state cardio. 🤷🏻‍♂️ You know, running for 45-60 minutes at a steady pace on the treadmill, elliptical, etc.
.
The time spent compared to the actual results never really seemed like a worthy investment of time. And often, it’s quite boring and/or monotonous (meaning, you don’t want to do it). ❌
.
That said, some forms of cardio DO have their place in your exercise program. ✅
.
My preference is interval training, which is essentially alternating 🔄 between higher and lower intensity intervals of cardio. This is often referred to as HIIT (High Intensity Interval Training).
.
As an example, 30 seconds running on the treadmill followed by 60 seconds walking for 20 total minutes. Or, 30 seconds sprint on the stationary bike followed by 60 seconds cruising for 30 total minutes.
.
Each of these scenarios is preferred to just ‘running for fat loss’ because you’ll burn 🔥 the same amount of calories as you would during steady state cardio in 1/3 or 1/2 the time!
.
Not only that, but you will retain more muscle mass 💪🏼 when in a calorie deficit doing HIIT — which is very important for body composition, strength, performance, metabolism efficiency and overall health.
.
👉 Please keep in mind that while HIIT will help you burn more calories in less time — and ultimately help you lose more body fat — you still must be in a calorie deficit (eating fewer calories than your body burns) to see the scale drop over time. There’s no way around that! 🤷🏻‍♂️
.
Lastly, keep in mind 👀 that doing this type of interval training makes sense 1-3 times per week in addition to your regularly programmed strength training. Got it?
.
Double tap and tag a friend 👇⁣
.⁣
❗ Make sure you're following @fitwithhqdealz ❗⁣
.⁣
📌Turn On Post Notifications📌⁣
.⁣
Follow @fitwithhqdealz 👈👈🔥⁣
Follow @fitwithhqdealz 👈👈 🔝⁣
Follow @fitwithhqdealz 👈👈 😎⁣
.⁣
#Repost from @maxweberfit
.⁣
#cardioworkout #cardioworkouts #cardiofordays #fatlosscoach #fatlossjourney #hiit #hiitworkout #hiitworkouts #hiitcardio #hiittraining #hiittraining #highintensitytraining #highintensityintervaltraining #fatburning #fatburningworkout
  • 🔥 BURN FAT WITH CARDIO 🔥
    .
    I’ve never been a big fan of traditional, steady state cardio. 🤷🏻‍♂️ You know, running for 45-60 minutes at a steady pace on the treadmill, elliptical, etc.
    .
    The time spent compared to the actual results never really seemed like a worthy investment of time. And often, it’s quite boring and/or monotonous (meaning, you don’t want to do it). ❌
    .
    That said, some forms of cardio DO have their place in your exercise program. ✅
    .
    My preference is interval training, which is essentially alternating 🔄 between higher and lower intensity intervals of cardio. This is often referred to as HIIT (High Intensity Interval Training).
    .
    As an example, 30 seconds running on the treadmill followed by 60 seconds walking for 20 total minutes. Or, 30 seconds sprint on the stationary bike followed by 60 seconds cruising for 30 total minutes.
    .
    Each of these scenarios is preferred to just ‘running for fat loss’ because you’ll burn 🔥 the same amount of calories as you would during steady state cardio in 1/3 or 1/2 the time!
    .
    Not only that, but you will retain more muscle mass 💪🏼 when in a calorie deficit doing HIIT — which is very important for body composition, strength, performance, metabolism efficiency and overall health.
    .
    👉 Please keep in mind that while HIIT will help you burn more calories in less time — and ultimately help you lose more body fat — you still must be in a calorie deficit (eating fewer calories than your body burns) to see the scale drop over time. There’s no way around that! 🤷🏻‍♂️
    .
    Lastly, keep in mind 👀 that doing this type of interval training makes sense 1-3 times per week in addition to your regularly programmed strength training. Got it?
    .
    Double tap and tag a friend 👇⁣
    .⁣
    ❗ Make sure you're following @fitwithhqdealz ❗⁣
    .⁣
    📌Turn On Post Notifications📌⁣
    .⁣
    Follow @fitwithhqdealz 👈👈🔥⁣
    Follow @fitwithhqdealz 👈👈 🔝⁣
    Follow @fitwithhqdealz 👈👈 😎⁣
    .⁣
    #Repost from @maxweberfit
    .⁣
    #cardioworkout #cardioworkouts #cardiofordays #fatlosscoach #fatlossjourney #hiit #hiitworkout #hiitworkouts #hiitcardio #hiittraining #hiittraining #highintensitytraining #highintensityintervaltraining #fatburning #fatburningworkout
  • 1,370 26 8 June, 2019

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  • Need a FREE Back Workout?👇🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
T-Bar Row
4 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meadow Row
3 X 12-15
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chin-Ups
4 X 2 Reps from Failure
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Upright Cable Row & Cable Pullovers
3 X 10-12 & 3 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lat Pulldowns
3 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Inverted Smith Machine Rows
2 X BURNOUT
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My back has taken a backseat to my current focuses of chest, shoulder presses, and biceps but to be honest this might be the best it’s ever looked! What do you think?
  • Need a FREE Back Workout?👇🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    T-Bar Row
    4 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Meadow Row
    3 X 12-15
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Chin-Ups
    4 X 2 Reps from Failure
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Upright Cable Row & Cable Pullovers
    3 X 10-12 & 3 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Lat Pulldowns
    3 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Inverted Smith Machine Rows
    2 X BURNOUT
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    My back has taken a backseat to my current focuses of chest, shoulder presses, and biceps but to be honest this might be the best it’s ever looked! What do you think?
  • 143 3 25 June, 2019

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  • Sometimes I feel really chaotic as a person. I woke up this morning and was already running late by 6:10 and sometimes I can be super inflexible with my routine meaning I'll make time when perhaps there isn't any and other things suffer. 🤨  So today, rather than reshuffling my day and working out this evening, I rushed and hurried and frantically raced to squeeze in a twenty minute HIIT workout because I had planned to workout in the morning, rather than being able to take my time with a longer workout tonight had I just been a bit more flexible. 
This is definitely something I need to work on for the sake of my own sanity (I leave a path of messy devastation in my wake when I'm in one of these moods and when I got home tonight my flat looked appalling). But, for those days when you need to get your sweat on and your heart rate up, this one is definitely for you. 😁❤️💦 Perform each of the below moves 4 times through before moving on to the next exerciae: 30s of work, 30s of rest

1 - Bench bunny hops
2 - Bench toe taps
3 - Kettlebell swing to curtsey lunge
4 - Bear crawls
5 - Squat to press
  • Sometimes I feel really chaotic as a person. I woke up this morning and was already running late by 6:10 and sometimes I can be super inflexible with my routine meaning I'll make time when perhaps there isn't any and other things suffer. 🤨 So today, rather than reshuffling my day and working out this evening, I rushed and hurried and frantically raced to squeeze in a twenty minute HIIT workout because I had planned to workout in the morning, rather than being able to take my time with a longer workout tonight had I just been a bit more flexible.
    This is definitely something I need to work on for the sake of my own sanity (I leave a path of messy devastation in my wake when I'm in one of these moods and when I got home tonight my flat looked appalling). But, for those days when you need to get your sweat on and your heart rate up, this one is definitely for you. 😁❤️💦 Perform each of the below moves 4 times through before moving on to the next exerciae: 30s of work, 30s of rest

    1 - Bench bunny hops
    2 - Bench toe taps
    3 - Kettlebell swing to curtsey lunge
    4 - Bear crawls
    5 - Squat to press
  • 8 2 25 June, 2019

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  • Giving away all this plus 4 week customised training and diet plan. 2nd and 3rd place also receive a diet and training plan!!! Over £300 worth of gear for free!! Just as a thank you to all the people who’ve made this brand grow from strength to strength over the past 12 months! 
All you gotta do is add me on Facebook Paul Ashley PT. like and share the competition post and I’ll pick a winner at random! 
Had over 70 shares so far in the last few hours so when it hits 300 I’ll draw it! 
#fitness #competition #gym #aphscience #sarmsthatwork #ostarine #coach #training #plan #ibutomoren #cardarine #cbd #cbdoil #fatburningworkout
  • Giving away all this plus 4 week customised training and diet plan. 2nd and 3rd place also receive a diet and training plan!!! Over £300 worth of gear for free!! Just as a thank you to all the people who’ve made this brand grow from strength to strength over the past 12 months!
    All you gotta do is add me on Facebook Paul Ashley PT. like and share the competition post and I’ll pick a winner at random!
    Had over 70 shares so far in the last few hours so when it hits 300 I’ll draw it!
    #fitness #competition #gym #aphscience #sarmsthatwork #ostarine #coach #training #plan #ibutomoren #cardarine #cbd #cbdoil #fatburningworkout
  • 45 0 25 June, 2019
  • Need a FREE Back Workout?👇🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
T-Bar Row
4 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meadow Row
3 X 12-15
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chin-Ups
4 X 2 Reps from Failure
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Upright Cable Row & Cable Pullovers
3 X 10-12 & 3 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lat Pulldowns
3 X 8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Inverted Smith Machine Rows
2 X BURNOUT
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My back has taken a backseat to my current focuses of chest, shoulder presses, and biceps but to be honest this might be the best it’s ever looked! What do you think?
  • Need a FREE Back Workout?👇🏼
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    T-Bar Row
    4 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Meadow Row
    3 X 12-15
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Chin-Ups
    4 X 2 Reps from Failure
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Upright Cable Row & Cable Pullovers
    3 X 10-12 & 3 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Lat Pulldowns
    3 X 8-10
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Inverted Smith Machine Rows
    2 X BURNOUT
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    My back has taken a backseat to my current focuses of chest, shoulder presses, and biceps but to be honest this might be the best it’s ever looked! What do you think?
  • 143 3 25 June, 2019

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  • Been chilling listening to meditation music for the past 20 mins 🧘🏿‍♀️(not meditating) but tryna come up with a caption and STILL NOTHING!

Anyways this is me dying round 2/3! It might not look like I was because I didn’t stop but 1) I knew I was being filmed and wanted to look boss a$$ plus the waves looked pretty 🤸🏿‍♀️and 2) once I stop it takes a whole lot to get back into it and it hurts even more!

Trainer: Derrick @elitewellbeingclub 
Okieee bye ✌🏿 Remember be kind and hug your teddies!
  • Been chilling listening to meditation music for the past 20 mins 🧘🏿‍♀️(not meditating) but tryna come up with a caption and STILL NOTHING!

    Anyways this is me dying round 2/3! It might not look like I was because I didn’t stop but 1) I knew I was being filmed and wanted to look boss a$$ plus the waves looked pretty 🤸🏿‍♀️and 2) once I stop it takes a whole lot to get back into it and it hurts even more!

    Trainer: Derrick @elitewellbeingclub
    Okieee bye ✌🏿 Remember be kind and hug your teddies!
  • 29 9 25 June, 2019
  • Repost from arc trainer @kaleyspicer "Obsessed with this beautiful weather! But I'm still wearing black 🖤🖤"
  • Repost from arc trainer @kaleyspicer "Obsessed with this beautiful weather! But I'm still wearing black 🖤🖤"
  • 11 2 25 June, 2019

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  • #Repost @get_roped with @get_repost
・・・
👯‍♀️ This past weekend, a group of incredible women from all different backgrounds got together with a purpose to create a space to connect, share their goals, to challenge themselves and each other, to boost each other up, to support each other, to define their own fitness journeys, to laugh, to play, to rest, to restore and to rejuvenate....And to recognize and define what wellness means to each one of them. 🥑🍓🧘🏻‍♀️🏋🏻‍♀️💪🏼👊🏻🙇🏻‍♀️⠀
.⠀
TASK COMPLETED. ✅ ⠀
⠀
Thank you @maeve40fitness for planning a executing such an A-MAEV-ING retreat! And thank you to all the WANDER WOMEN who joined and participated and GOT ROPED with me. You are all FIERCE & FABULOUS! 🔥💃🏻⠀ And thank you @carbon38 @teamc38 for helping us look fabulous while being fabulous. 😜
  • #Repost @get_roped with @get_repost
    ・・・
    👯‍♀️ This past weekend, a group of incredible women from all different backgrounds got together with a purpose to create a space to connect, share their goals, to challenge themselves and each other, to boost each other up, to support each other, to define their own fitness journeys, to laugh, to play, to rest, to restore and to rejuvenate....And to recognize and define what wellness means to each one of them. 🥑🍓🧘🏻‍♀️🏋🏻‍♀️💪🏼👊🏻🙇🏻‍♀️⠀
    .⠀
    TASK COMPLETED. ✅ ⠀

    Thank you @maeve40fitness for planning a executing such an A-MAEV-ING retreat! And thank you to all the WANDER WOMEN who joined and participated and GOT ROPED with me. You are all FIERCE & FABULOUS! 🔥💃🏻⠀ And thank you @carbon38 @teamc38 for helping us look fabulous while being fabulous. 😜
  • 25 3 25 June, 2019

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  • Built some boulders this morning!! 😜⁣
.⁣
Honestly I wasn’t feeling motivated at all, but I still pushed through & did it anyway because I knew I’d feel better after. And I do! There’s always going to be times when you don’t ‘want’ to do something... wether it’s workout, choosing fruit instead of dessert, drinking water instead of pop, etc. but when you mind over matter it, that’s when the results come! Trust me, you’ll thank yourself later. ⁣
.⁣
▪️𝚂𝚑𝚘𝚞𝚕𝚍𝚎𝚛 𝚙𝚛𝚎𝚜𝚜⁣
▪️𝙻𝚊𝚝 𝚛𝚊𝚒𝚜𝚎𝚜 ⁣
▪️20 (𝚎𝚊𝚌𝚑 𝚜𝚒𝚍𝚎) 𝙿𝚕𝚊𝚗𝚔 𝚜𝚑𝚘𝚞𝚕𝚍𝚎𝚛 𝚝𝚊𝚙𝚜⁣
.⁣
▪️𝚄𝚙𝚛𝚒𝚐𝚑𝚝 𝚛𝚘𝚠𝚜⁣
▪️𝚂𝚚𝚞𝚊𝚝 𝚝𝚘 𝚙𝚛𝚎𝚜𝚜 ⁣
▪️15 𝙰𝚕𝚝𝚎𝚛𝚗𝚊𝚝𝚒𝚗𝚐 𝚝𝚘𝚎 𝚝𝚘𝚞𝚌𝚑𝚎𝚜⁣
.⁣
▪️𝙵𝚛𝚘𝚗𝚝 𝚛𝚊𝚒𝚜𝚎 𝚠𝚒𝚝𝚑 𝚝𝚠𝚒𝚜𝚝⁣
▪️𝙰𝚛𝚘𝚞𝚗𝚍 𝚝𝚑𝚎 𝚠𝚘𝚛𝚕𝚍𝚜⁣
▪️10 𝙻𝚢𝚒𝚗𝚐 𝚕𝚎𝚐 𝚛𝚊𝚒𝚜𝚎𝚜 (𝚝𝚛𝚢 𝚝𝚘 𝚔𝚎𝚎𝚙 𝚢𝚘𝚞𝚛 𝚋𝚞𝚝𝚝 𝚘𝚏𝚏 𝚝𝚑𝚎 𝚋𝚎𝚗𝚌𝚑 𝚊𝚜 𝚕𝚘𝚗𝚐 𝚊𝚜 𝚙𝚘𝚜𝚜𝚒𝚋𝚕𝚎 𝚠𝚑𝚎𝚗 𝚋𝚛𝚒𝚗𝚐𝚒𝚗𝚐 𝚕𝚎𝚐𝚜 𝚍𝚘𝚠𝚗. 𝚀𝚞𝚊𝚕𝚒𝚝𝚢 > 𝚚𝚞𝚊𝚗𝚝𝚒𝚝𝚢)⁣
.⁣
10 reps each exercise unless otherwise stated, 4x through each circuit. Got in, got done, got out 👏🏼 that’s how it’s done! Finished with a really good run too, which is odd for not necessarily ‘feelin’ it when I woke up. But it’s usually how that happens 🤷🏼‍♀️🙃 which further proves, just do it!! 👌🏻⁣
.⁣⁣
📚 ᗷ O O K ᗰ ᗩ ᖇ K 📚 ⁣⁣⁣
Save for later & tag a friend!
  • Built some boulders this morning!! 😜⁣
    .⁣
    Honestly I wasn’t feeling motivated at all, but I still pushed through & did it anyway because I knew I’d feel better after. And I do! There’s always going to be times when you don’t ‘want’ to do something... wether it’s workout, choosing fruit instead of dessert, drinking water instead of pop, etc. but when you mind over matter it, that’s when the results come! Trust me, you’ll thank yourself later. ⁣
    .⁣
    ▪️𝚂𝚑𝚘𝚞𝚕𝚍𝚎𝚛 𝚙𝚛𝚎𝚜𝚜⁣
    ▪️𝙻𝚊𝚝 𝚛𝚊𝚒𝚜𝚎𝚜 ⁣
    ▪️20 (𝚎𝚊𝚌𝚑 𝚜𝚒𝚍𝚎) 𝙿𝚕𝚊𝚗𝚔 𝚜𝚑𝚘𝚞𝚕𝚍𝚎𝚛 𝚝𝚊𝚙𝚜⁣
    .⁣
    ▪️𝚄𝚙𝚛𝚒𝚐𝚑𝚝 𝚛𝚘𝚠𝚜⁣
    ▪️𝚂𝚚𝚞𝚊𝚝 𝚝𝚘 𝚙𝚛𝚎𝚜𝚜 ⁣
    ▪️15 𝙰𝚕𝚝𝚎𝚛𝚗𝚊𝚝𝚒𝚗𝚐 𝚝𝚘𝚎 𝚝𝚘𝚞𝚌𝚑𝚎𝚜⁣
    .⁣
    ▪️𝙵𝚛𝚘𝚗𝚝 𝚛𝚊𝚒𝚜𝚎 𝚠𝚒𝚝𝚑 𝚝𝚠𝚒𝚜𝚝⁣
    ▪️𝙰𝚛𝚘𝚞𝚗𝚍 𝚝𝚑𝚎 𝚠𝚘𝚛𝚕𝚍𝚜⁣
    ▪️10 𝙻𝚢𝚒𝚗𝚐 𝚕𝚎𝚐 𝚛𝚊𝚒𝚜𝚎𝚜 (𝚝𝚛𝚢 𝚝𝚘 𝚔𝚎𝚎𝚙 𝚢𝚘𝚞𝚛 𝚋𝚞𝚝𝚝 𝚘𝚏𝚏 𝚝𝚑𝚎 𝚋𝚎𝚗𝚌𝚑 𝚊𝚜 𝚕𝚘𝚗𝚐 𝚊𝚜 𝚙𝚘𝚜𝚜𝚒𝚋𝚕𝚎 𝚠𝚑𝚎𝚗 𝚋𝚛𝚒𝚗𝚐𝚒𝚗𝚐 𝚕𝚎𝚐𝚜 𝚍𝚘𝚠𝚗. 𝚀𝚞𝚊𝚕𝚒𝚝𝚢 > 𝚚𝚞𝚊𝚗𝚝𝚒𝚝𝚢)⁣
    .⁣
    10 reps each exercise unless otherwise stated, 4x through each circuit. Got in, got done, got out 👏🏼 that’s how it’s done! Finished with a really good run too, which is odd for not necessarily ‘feelin’ it when I woke up. But it’s usually how that happens 🤷🏼‍♀️🙃 which further proves, just do it!! 👌🏻⁣
    .⁣⁣
    📚 ᗷ O O K ᗰ ᗩ ᖇ K 📚 ⁣⁣⁣
    Save for later & tag a friend!
  • 14 3 25 June, 2019
  • Is your goal to get your first pullup? Maybe run a mile nonstop?
-
Setting goals will give you the motivation and drive to keep going and we are here to help you reach those goals!!!
-
From overall weightloss too getting your first pullup @movement7_fitness is here to help you get there!!!
  • Is your goal to get your first pullup? Maybe run a mile nonstop?
    -
    Setting goals will give you the motivation and drive to keep going and we are here to help you reach those goals!!!
    -
    From overall weightloss too getting your first pullup @movement7_fitness is here to help you get there!!!
  • 30 1 25 June, 2019
  • When Science is basically telling you to turn on your T-Swift playlist to maximize your workout, YOU LISTEN! 💪🎵💪
-
Everyone else listens to @taylorswift while working out, right?
-
RIGHT???????🙄
-
-
The surprise here wasn't the fact that Music made working out suck less....
-
 It was the impact it had on heart rate and Max Power. The Authors attest it to a phenomenon called Entrainment😲
-
Saying...
-
"Humans have an innate tendency to alter the frequency of their biological rhythms toward that of musical rhythms. In this case, the fast-tempo music may have increased people's heart rate during the exercise. It's incredible how powerful music can be."
-
WHOA 🤯🤯🤯
-
Rock ON 👩‍🎤🤟
-
-
Journal 📖: Psychology of Sport and Exercise
Research👩‍🔬 : University of British Columbia
-
-
-
  • When Science is basically telling you to turn on your T-Swift playlist to maximize your workout, YOU LISTEN! 💪🎵💪
    -
    Everyone else listens to @taylorswift while working out, right?
    -
    RIGHT???????🙄
    -
    -
    The surprise here wasn't the fact that Music made working out suck less....
    -
    It was the impact it had on heart rate and Max Power. The Authors attest it to a phenomenon called Entrainment😲
    -
    Saying...
    -
    "Humans have an innate tendency to alter the frequency of their biological rhythms toward that of musical rhythms. In this case, the fast-tempo music may have increased people's heart rate during the exercise. It's incredible how powerful music can be."
    -
    WHOA 🤯🤯🤯
    -
    Rock ON 👩‍🎤🤟
    -
    -
    Journal 📖: Psychology of Sport and Exercise
    Research👩‍🔬 : University of British Columbia
    -
    -
    -
  • 15 2 25 June, 2019
  • BOOTY BUILDING 🍑-> These are a few exercises I do to get dat peach plump

_
4x 12 reps

Progressive overload Hipthrusts(20kg-70kg)
_
Curtsy Lunge (18kg each dumbell)
_
Progressive overload -Romanian deadlifts (40kg-85kg)

Hope ya like it 😋
  • BOOTY BUILDING 🍑-> These are a few exercises I do to get dat peach plump

    _
    4x 12 reps

    Progressive overload Hipthrusts(20kg-70kg)
    _
    Curtsy Lunge (18kg each dumbell)
    _
    Progressive overload -Romanian deadlifts (40kg-85kg)

    Hope ya like it 😋
  • 150 89 25 June, 2019