Fitness: Workouts: 💥HIIT AB/CARDIO WORKOUT💥 (DOABLE AT HOME🏡 TOO)

 💥HIIT AB/CARDIO WORKOUT💥 

(DOABLE AT HOME🏡 TOO)

Hello folks, welcome back to my blog!

Planned to have a HIIT cardio at the gym the other day, however ALL treadmills were occupied so I squeezed a 💥HIIT ab workout💥 in the meantime 😉. If you're after some good burn, there you go!

 Bonus: you can do it at home without equipment too! #lockdown #homeworkout #quarantinegains

Watch it on YouTube:

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irina.rhoads@gmail.com 

&

  irina.alexopoulou@hotmail.com

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Fitness: Workouts: Monstrous UPPER BODY workout

 

Monstrous UPPER BODY workout

Welcome back to another full workout post. There are lots of isolation workouts already up on this blog so i thought, why not sharing with you an upper body bomb 😉 ?

You wanted it, you GET IT. The full workout is here to fire up your gains 😉💥

.

✅Bench press (20kg, 15 reps, 40kg 8 reps X2, 45kg - 6 reps)
✅Superset(X3):
I) standing cable rope lat pulldown(16reps) II)tricep rope pushdown 10reps,
III)cable rope face pull 14reps at 20kg)
✅Låt pulldown (50kg) 3x10
✅Seated cable rows 40kg 3x10
✅Cable chest flies (bended) 15kg/side 3x12
✅Diagonal cable oblique rotation (20kg) 2x25/side
✅Cable oblique twist 2x25/side
✅Cable side bends 2x25/side
✅Pec deck 3x8 31kg
✅Dumbbell rows: 10,10,8 x20kg
✅Ab curls (4x15) - 68 kg

~and of  course stretching~ (If you're unsure how to do so, read my guide here)

That's it guys! If you enjoy interacting with me make sure to follow me on Facebook and Instagram as I post frequently polls and question forms where you can participate and request specific content for future posts as well as ask your questions. Also give me a subscibe on YouTube to get notified for my latest video content, on the spot!

Take care and stay safe!

Best,

Irina

CONTACT INFORMATION

Emails :

irina.rhoads@gmail.com 

&

  irina.alexopoulou@hotmail.com

Google + :

click here

Facebook page : 

click here

Twitter :

click here

YouTube Channel : /channel/UCoJa8c0GJ4nWce2z_BaUp8w

Skype :

irina.alexopoulou

Instagram :

irina_lainen_arvoitus 

Pinterest :

Irinä Arvoitus

Fitness: Nutrition: Ultimate Protein Pancakes

 🥞Ultimate Protein Pancakes🥞

This recipe is for you that seek for a VERY HIGH protein treat to begin your day or fuel yourself post workout. 

For this recipe you will need:

✅Protein wholewheat flour (50g)

✅whey protein, (50g)

✅lactose free milk, (30ml)

✅eggwhites, (2-3)

✅vanilla yoghurt (or simple low fat yoghurt and vanilla extract), (50g)

for 2 large pancakes. 🥞

Toppings

✅1 tsp peanut butter, 

✅ 1 tsp honey,

✅ 30g forest fruits

✅ 5g coconut flakes and 

✅ 1/2 banana🍌

You can feel free to alter your toppings according to your nutrition goal, however, the pancakes themselves provide 60g of protein per serving (2 pancakes).

Enjoy your protein treat and make sure to keep an eye on my social media for daily tips and updates! Feel free to hit me with your own requests for future posts!

CONTACT INFORMATION

Emails :

irina.rhoads@gmail.com 

&

  irina.alexopoulou@hotmail.com

Google + :

click here

Facebook page : 

click here

Twitter :

click here

YouTube Channel : /channel/UCoJa8c0GJ4nWce2z_BaUp8w

Skype :

irina.alexopoulou

Instagram :

irina_lainen_arvoitus 

Pinterest :

Irinä Arvoitus