Tuesday 21st Nov
Back Squat - 6 x 5 @ 70%
Bench Press - 6 x 5 @ 70%
12min Ascending Ladder
1 Clean and Jerk (60/80)
10 Toes to Bar
10 Box Jump Over (20/24)
10 Wallballs (6/9) *each round the clean and jerk reps go up by 1, meant to be a heavy clean and jerk challenge yourself
Take note Outlaw Fam: Please do book your slot with us every week through commenting down below to avoid disappointments! Weekend Classes this week! .
Saturday 25th November
10-11am FEMPOWER for Ladies (Open)
4pm-5pm ASP for Kids (Open) .
Sunday 26th November
9am-10am Weightlifting Level 1(A) (Closed) 10am-11am Weightlifting Level 1(B) (Closed) 10am-11am Powerlifting Level1 (Open) 11am-12pm Weightlifting Level 2 (Closed) 11.15am-12.15pm Powerlifting Level 2 (Open) 12.30pm-1.30pm Powerlifting Level 3 (Open)
Slots are in demand, so make sure you book them quick every week! Just comment down below to book your slot.
I was surprised at first when I heard I was going to be teaching Barre, my first impressions were "... am I teaching dance and ballet?" 😂.
Completed the True Barre training yesterday with the Pure Team and it is super exciting and great to see the direction Pure Fitness intends to take Barre training. It is a mixture of Cardio, Strength, Core Pilates and High Intensity Interval Training. In short it is going to be tough functional training that will have you leave feeling much stronger #champion .
No ballet dancing thank god, just an incredible smart workout.
Give it a really good committment at the new club NGEE ANN CITY (Orchard Road) - Opening this weekend 💯
I didn’t forget ! Going two weeks strong ! Ha! Sneak peak into my shoulder workout this week ft. Sweet O’s donuts🍩
• Lateral raises • Smith machine shoulder press
Hope y’all had an amazing weekend💕
what do i do to set myself up for a successful monday & week? ⭐️🌿 well i have three mandatory things that i do every sunday - first off i write all my shiz down 🤓 this is KEY.. 1. i make 1 big weekly to-do list and then break it down into small daily to-do lists that way i know exactly what i need to get done each day to stay on track for the week but i don’t get overwhelmed by the big list 2. i meal prep my basics for lunches and dinners.. for me that means roasting sweet potatoes, lightly steaming veggies, cooking up some lentils and beans and baking my crispy tofu (recipe coming ASAP) 3. i write down my workouts in my planner with my work, client and school schedule, this helps me prioritize my workouts the same way i prioritize my work.. this was GAME CHANGING for me!
doing these simple things on sunday night help me stay on track when i’m flying through the week at top speed 🌪🏃🏼♀️🤸🏼♀️ what do you do to prep for a successful week?
I had to do a double video post because this move specifically was the reason that I even took videos today (or made Jordan take video)
These curtesy lunge pulses KILL my legs and booty. They’re my favorite because they’re so simple and aren’t difficult but you still get lots of work and progress going.
Another weekend done 😴 And I have stress on my mind (and in my body). Stress affects each of us differently, and can manifest on a more mental or physical end. I find stress to be especially prevalent around the holidays, with excitement yet so much to do. There can also be added pressures of finding a thoughtful gift, who you will encounter, and if travel is involved. It is so important to take care of yourself with the changing season. Go to bed an hour early (just do it! sleep or read just get in bed), put lavender oil on your feet, make your favourite cup-a, give yourself room to breathe. Personally, I don’t handle stress very well. It affects me physically to the extreme. So I try to eat with friends, exercise, and smell the amazing holiday candle scents to keep me steady. 📸: @delawill19
I’ve had BARRE BOSS on my mind all day today. Asking myself...What am I going to do with it? Should I shut it down? Do I change the name? Turn it into something else? And the list goes on and on and on. I have some decisions to make soon that are both unrelated to it, yet could determine what happens to it. I’m feeling the weight of my self-inflicted pressure start to make me real uncomfortable. And it’s at the same time I also realize it’s ok not to have all the answers...to get to it you have to go through it. So here I go! #soulsearching#figuringitout#bloggerproblems#barreboss PC// @prettylittlefawn
That look you get when you know it was good even before you finish the lift 😂 📸@shortylifts
Some light CF yesterday and a good CF team session today. Looking forward to some solid weightlifting training tomorrow!
This is REAL fricken life, people. The messiest top knot, giant sweats that just so happen to be last nights pajamas and a big ole bottle of booch (that isn’t pictured since it’s holding my phone up for self-timer mode 😂) Social media can sometimes make it seem like we all have our shit together 100% of the time, but I’ll be the first to admit I definitely DO NOT. My entire day was spent cleaning, organizing and preparing for our big move, so you can bet this is where my booty will be for the rest of the night. It might not be glamorous, but it’s what’s goin down at the Wurst house tonight 🤙🏻
❄️✨❄️The Holidays are just around the corner! ❄️✨❄️ Do you have all your gift ideas ready? Why not make it easy on yourself, and give a gift that keeps on giving! 🎁 GIVE THE GIFT OF MAT & KITCHEN 🎁
This holiday season consider giving the true gift of health & whole body wellness to those you love; on their own time, in their own space, with an elite trainer they might not usually have access to. 🙌🙌🙌 Sign up at www.matandkitchen.com anytime in November or December and you will receive a special folder from Tandy (6 additional workouts) with mat time designed specifically for the holiday season because we all know what a "special" challenge this time of year can be.
For $32 you can give 🎁:
1. Fresh wellness focused 30 minute workouts every 3 days
2. M&K Food Reset (only available to M&K members)
3. 300+ gluten & dairy free recipes 🥦🍒🥑
4. The M&K monthly newsletter 💌
5. Access to the private M&K Member Facebook Group and Reset Group
6. Capability to favorite workouts in their personal account
7. Capacity to create custom folders of M&K workouts
8. The ability to keep all the workouts in this gifted account, in their account for the lifetime of their subscription, if they continue with the membership past the gifted period of time.
9. Free 30 day sessions throughout the year 💪
10. The ability to reach out to Tandy for custom healing homework if needed to balance their body that include a gifted folder of additional workouts specific to their needs, if they reach out. 🧘♀️ ✨✨✨ --> PLUS <-- If you are already a subscriber and are wondering what to give that special someone, giving the gift of M&K is easy and, A FABULOUS GIFT! You can give them a month, two months, three months and on up to even a year, so there's lots of room for different budgets. What is better than gifting someone time on the mat to find their truest and best self? They too will get the extra folder 😁 No wrapping, no shipping, no waste - great for our planet! 🌍 📸: @ciscodude *p.s. You can gift M&K ANYTIME of year by simply clicking on the turquoise present 🎁 in the upper right corner of the website
to the right of the 'login' or 'sign up' buttons.
It has been only TWO Months being on the Herbalife Program and I can NOT believe the results that I have been so privileged to witness and be a PART of!
35 lbs down and its only the beginning. WE are GOING for the six pack baby!
I have a few more slots open to ONE ON ONE coaching and am looking for people who are interested in regaining control over their health, have fitness goals, or people who are looking for a part time income.
Please feel free to message me to get started! ⬇️ Lose Fat
💪🏽 Gain Muscle
🔋 Increase Energy
❤️ Get Healthy
💰 Earn Part/Full Time Income
📆 Ask about a 3-Day Trial!
✔️ Custom Nutrition Plans
✔️ Free Coaching
✔️Ask about my Referral & preferred member benefits
📧 Email: Cmtharrynhan@gmail.com
📞 DM me!
🌟MOVE OF THE DAY!🌟
Step Throughs from 80 Day Obsession - Cardio Flow done! I love taking this work out outside and connecting with nature. With all the beauty around me, of course crushing my workout is a no-brainer.
Love everything about this move. It's a core shredder. It's challenging. I love the coordination and balance of it. Step throughs are life! I have included the modification for your use.
Today I have made it 14 days into my 21 day challenge of consistent workouts!! I don't think I have ever not had a rest day and I have had more energy these past 2 weeks with workingout than I have had in years. I know this next week will be tough with Thanksgiving but I am determined to finish this out. Annnddd I am still going to eat all the foods and have a glass of wine or two 😉. You see being healthy isn't all about what you eat or how much you workout it's about feeling like the best version of yourself and if that means indulging in your favorite foods every now and then do it! Never deny yourself happiness and never let anyone tell you that eating your favorite foods will be a "regret". So treat yo self and eat that damn pie you deserve it!
🎵 On The First Day Of Christmas, My True Love Sent To Me... spin class followed by Flow Releaseeeeeeee! 🎵
(Let’s move on from that terrible rhyme, shall we?)
12 Days Of Fitmas is BACK! 🎄👟 Attend at least 15 classes between Dec 1 and Christmas Eve-Eve (the 23rd) and you go into the draw to win a $1000 Westfield Voucher 😧😍
Registration is free, all you need to do is come see us at reception and put your name up on the sticker board. 🎅🏻
💪🏻Sled Work 💪🏻 Nothing beats you up quite like the sled!
The best conditioning and strength work.
Give this workout a go: ⭐️Reverse Sled Drag HEAVY burn out the quads one lap
⭐️Sled Push same weight as the drag- Glutes/hammies
Rest 90s repeat.
Tag a friend you’ll do this with 👇🏻👇🏻👇🏻👇🏻👇🏻
So here's the deal. I could tell you I ate completely healthy & stuck to my meal plan & crushed a workout today. But you know what? Some days it's okay to have a 13 hour shift, run your butt off during said shift, not get home until 8:30, and eat yourself some chipotle & watch some inside out. Cause yah know what? Everyone's human & everyone has rough days. Aaaaaaaand I can get right back on the horse tomorrow, because I was great all this week, and I will be great all this next week too. Push yourself so you can have a day like this and it. Is. Okay. ☺️
I'll be watching some inside out & devouring this chicken bowl ✌🏻
This is a fun at home circuit workout that is great for your hips, glutes & abs! All you need is a Valband, your Valslides & 6 square feet. ✨To start, place your Valband above your knees & bend your knees & lean forward to a 45 degree angle. ✨Step forward & out slightly for 20 steps & then reverse for 20 steps.
✨Leave the Valband on & do 15-20 body weight squats pushing your knees out against the band.
✨Come down to all fours & lift your leg up to the side like a fire hydrant, completing 15 reps on each side.
✨Come down to a high plank w/ a Valslide under each foot & slide both of your knees to your chest & back out. ✨Stay in the same position in high plank & slide one leg in w/ the other alternating.
✨Top off this circuit w/ some Valslide mountain climbers for an extra cardio kick.
Happy Valsliding! 🙌💪👍🔥
Guess what, y’all? You can get a great workout in on the treadmill WITHOUT running. Walk it out 🤷🏼♀️
I did this workout last Wednesday and it absolutely kicked my butt! Try it out:
I had my speed at 3.5 for the incline intervals.
1/2-1 mile run (served as my warmup)
Increasing incline intervals (depending on how high your treadmill will go) starting around 10 and going to by 3% every minute. My treadmill goes up to 30 (☠️) and I went back down by 3 after that. It’s a tough pyramid!
Run 1/2-1 mile to cool down and shake it out 🏃🏼♀️
THIS LADDER 👊
✔️See how fast you can through all of these exercises! ✔️You can sub in jumping pull ups or bodyweight rows for pull ups if needed and regular jump rope for double unders. If you do regular jump rope, double the reps!
GOOD LUCK! 🔥
Turkey day is coming and I am DEFINITELY going to enjoy it, but I am also making a plan to get RIGHT back on track after it’s done!
Whether you are looking for a way to get back on track after Thanksgiving
You have been wanting to get started on your fitness journey but you weren’t really sure where to start
Whether you have been wanting to join one of my monthly groups but were hesitant to commit before knowing exactly what to expect
Whether you are just super curious and want to try out some workouts and recipes;
THIS IS FOR YOU!
I feel like it’s so hard to explain to someone how AMAZING you are going to feel when you are able to stick to a meal plan and fitness regimen for just a week (it’s life-changing), or how much you are going to LOVE the support and accountability that comes with my monthly groups SO I am running this 7 day group so you get to experience ALL of that for yourself!
During these seven days, you are going to experience an amazing 7 day fitness and nutrition program that is specifically designed to kick-start healthy habits, which can turn into a lifestyle change that never leaves! You are going to receive 30 minute at-home workouts, a complete meal plan with additional recipes, a week’s supply of the superfood shake I drink daily, a week-long glimpse into my accountability group on a private challenge tracker app AND me to help you every step of the way. Being in an accountability group is absolutely what got me hooked, and what has me continuing to show up 4 years later, on my journey and I want you to be able to experience every aspect of that!
If you have been on the fence about joining one of my monthly groups, but haven’t wanted to fully commit, this is the PERFECT opportunity to see all the AWESOMENESS I am always talking about! .
Please comment below, “I’M IN,” shoot me a message, or fill out the link in my bio and I will shoot you a message with details on how to get set up for this challenge. LAST DAY to get set up with your goodies is November 21st <3
*MUST NOT CURRENTLY BE WORKING WITH ANOTHER COACH AND MUST LIVE IN THE U.S, CANADA, or U.K.
I’m sooooooooo excited because my first ever accountability group that I’m RUNNING and not just a part of launches tomorrow!! -
To go from someone that had ZERO motivation and just constantly beat myself up about not being in the right shape, not being good enough, not being worth it.. I’m now feeling SO FULL because I get to not only take care of myself (and make money from it) but I get to help people in the same position that I was in. I’m telling you I FEEL YOU. I know exactly what you’re going through. I know the depression, anxiety, stress, the excuses. -
We can do this together. You really just gotta take that first step and get yourself going.
Sharing again- ❄️
When I started my health journey it was as a “New Years resolution”. I did the whole gain 5 pounds during the Holiday season and let me tell you what babes- heading into the holidays with a healthy lifestyle is way more fun ✨😏 I’ve decided to HELP more women experience what it’s like to crush the Holiday season in our post Thanksgiving “RESET WEEK” 💪🏼🎅🏼 what you’ll experience:
❄️7 days of different workouts!
❄️7 days of simple, easy to follow healthy meals
❄️7 days of support from our #FITGIRLGANG
❄️7 days of holidays treats + Fit tips 🎅🏼 PLUS our Holiday Clean Cookbook 🥂
Comment your favorite festive holiday emoji 🥂☕️✨🎅🏼☃️ below & I’ll send over some deets!
Today I did some kettlebell stuff just to get my heart rate up and work the glutes a little. These are great if you really focus on activating the glutes and core. I did for 5 rounds for 15-20 reps without any rest between each exercise (rest for 30 seconds between sets). #sundayfunday#kettlebellworkout#workoutoftheday