Sunday workout

Jump rope 300 time
Dumbbell bicep curls 3 sets of 20
Dumbbell tricep extensions 3sets of 25
Barbell squat jump 4 sets of 15
Leg press 3 sets of 20
Pushups 3 sets of 15
Stairs 8 times
10 burpees


Q The Trainer

Reminder

Boot camp is back tomorrow (Wednesday) night at 7:30 PM.

No bread tomorrow and no fruit after 6:00 PM.

Let's have a great class tomorrow night!

Q The Trainer

Daily Motivation

Good morning healthy people!

Daddy is back! Let's roll!

Workout hard or stay home!

Happy Monday!

Q The Trainer

Sunday workout

250 Jumprope
Dumbbell Pullovers - 3 sets of 25
Leg Press - 3 sets of 30 
Seated Dumbbell Curls - 4 sets of 18
Dumbbell Squats - 3 sets of 20 
80 Crunches 
10 Burpees 
Pushups - 2 sets of 15
60 Mountain Climbers


Q The Trainer

Q at the Men's Open Middle Bodybuilding Competition

Winning!

FIRST place is coming Back to the A!!!

Clients, this win was for you and all my gym family!

FIRST place Baby!!! God is good!

Q The Trainer

Daily Motivation

Good morning healthy family!!!


Just because something is unbelievable does not mean you shouldn't believe it.
Some things are worth believing.  The fact is you must push to make it happen.


Q The Trainer

Boot Camp

Boot campers - Tomorrow night will be the last boot camp class until July 27th so make sure you attend!


Wednesday (7/12) 7:30 PM, then everyone has a week break. 


Q The Trainer

Daily Motivation

It's not the load that breaks you down, it's the way you carry it. - Lena Horne

Q The Trainer

Photo

Q The Trainer

Sunday workout

Cardio - Run for 18 minutes
10 berpies
Dumbbell press -  4sets of 15
Pushups - 3 sets of 12
Jump lunges - 3 sets of 20
Body dips - 3 sets of 18
Crunches - 3 sets of 30 
Tricep press down machine - 3 sets of 30


Q the Trainer

Boot Camp video

Extra workout

16 minute run
Shoulder press - 4 sets of 15
Dumbbell jump lunges - 3 sets of 15
Seated leg presses - 3 sets of 50
Body dips - 4 sets of 20
10 Berpies
Pushups - 4 sets of 16
1000 crunches
BB curls - 3 sets of 18

Boot Camp

Tonight!


Wednesday - 7:30pm 


Stop sleeping & over eating.


If you have gained pounds or gotten off track be honest and get to class


Q The Trainer

Today's Food Challenge

GOOD MORNING!


CHALLLENGE FOR TODAY
1 Gallon of water
No fruit after five
Only veggies and baked turkey or chicken
After 7 snack - almonds and peanut butter


Q The Trainer

Daily Motivation

Happy Tuesday healthy family!


The holiday is over time to get back on Track.


Judge yourself~look at your body and ask yourself do you need to eat better and work hard