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@endurance786

endurance786
*[ HELLO COFFEE LOVERS..!! ]* Hello coffee lovers!! We all love our daily cup of coffee to start our mornings and help us go through the tiring workday.  Read this article to find out the benefits of drinking coffee!!
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Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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5 132 June 2018
*[ hello coffee lovers..!! ]* hello coffee lovers!! we all love our daily cup of coffee to start our mornings and help us go through the tiring workday. read this article to find out the benefits of drinking coffee!!
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
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@vic_tori_a0622

vic_tori_a0622
R Y Y Y A A N!!!!!!!!! #7 #Beast First season back after a while... couldn’t even tell... 5-5
0 3 4 minutes ago
R y y y a a n!!!!!!!!! #7 #beast first season back after a while... couldn’t even tell... 5-5

@elis.ka._

elis.ka._
Dneska zádíčka, tricáček a bicáček. 💪🏻👅💥 Jo a kardio protože mě hold baví. 🙈 // Back + triceps & biceps today. 💪🏻👅💥 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #czech #czechgirl #back #triceps #biceps #beast #upperbody #cardio #girl #czechfitness #butt #czechfitnessgirl #l4l  #tonque #backmuscles #follow4follow #followme #instalike #girl #brunette #fitnessmodel #girlwholift #workout #fitness #ahoj #muscle #gym #body #bodybuilding #progress #silacky
6 237 11 hours ago
Dneska zádíčka, tricáček a bicáček. 💪🏻👅💥 jo a kardio protože mě hold baví. 🙈 // back + triceps & biceps today. 💪🏻👅💥 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #czech #czechgirl #back #triceps #biceps #beast #upperbody #cardio #girl #czechfitness #b**t #czechfitnessgirl #l4l #tonque #backmuscles #follow4follow #followme #instalike #girl #brunette #fitnessmodel #girlwholift #workout #fitness #ahoj #muscle #gym #body #bodybuilding #progress #silacky

@endurance786

endurance786
*[ SANDBAG EPISODE 1 | THE GREAT WALL OF SANDBAG EXERCISE ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
A loaded barbell isn't your only option for building serious strength. Build more muscle and strength with this sandbag training routine!

One of the most versatile tools you’re probably not using, a sandbag is great for when you want to work out but also don't want to spend all day working out. With a sandbag, the center of gravity is always shifting, because the sand moves back and forth, causing your core to engage in a different way than with a stable weight.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
7 155 June 2018
*[ sandbag episode 1 | the great wall of sandbag exercise ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
a loaded barbell isn't your only option for building serious strength. build more muscle and strength with this sandbag training routine!

one of the most versatile tools you’re probably not using, a sandbag is great for when you want to work out but also don't want to spend all day working out. with a sandbag, the center of gravity is always shifting, because the sand moves back and forth, causing your core to engage in a different way than with a stable weight.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ follow my facebook page: https://www.facebook.com/taufiqfitnessclub/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

@endurance786

endurance786
What organs are responsible for removing waste from our body? Which body system are they a part of? Read this article to get more info!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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Follow my Instagram page:- https://www.instagram.com/endurance786/
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9 110 June 2018
What organs are responsible for removing waste from our body? which body system are they a part of? read this article to get more info!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
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follow my instagram page:- https://www.instagram.com/endurance786/
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@endurance786

endurance786
*[ BACK | PULL UPS EXERCISE ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Type: Strength
Main Muscle Worked: Lats
Equipment: Body Only
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
# PROPER FORM #

1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

3. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

4. Repeat this motion for the prescribed amount of repeation
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
11 222 June 2018
*[ back | pull ups exercise ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ type: strength
main muscle worked: lats
equipment: body only
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
# proper form #
1. grab the pull-up bar with the palms facing forward using the prescribed grip. note on grips: for a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. for a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

2. as you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. this is your starting position.

3. after a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

4. repeat this motion for the prescribed amount of repeation
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

@endurance786

endurance786
We keep hearing people say to eat almonds everyday. But why should we? Check out this article to find out some nutty facts!! ➖➖➖➖➖➖➖➖
Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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4 138 June 2018
We keep hearing people say to eat almonds everyday. but why should we? check out this article to find out some nutty facts!! ➖➖➖➖➖➖➖➖
follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
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@endurance786

endurance786
*[ SHOULDER OVERHEAD PRESS MACHINE EXERCISE ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Type: Strength
Main Muscle Worked: Shoulders
Equipment: Machine ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
1. Sit down on the Shoulder Press Machine and select the weight.

2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.

3. Now lift the handles and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.

4. Lower the handles slowly back to the starting position.

5. Repeat for the recommended amount of repetitions.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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9 169 June 2018
*[ shoulder overhead press machine exercise ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
type: strength
main muscle worked: shoulders
equipment: machine ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
1. sit down on the shoulder press machine and select the weight.

2. grab the handles to your sides as you keep the elbows bent and in line with your torso. this will be your starting position.

3. now lift the handles and you extend the arms fully. at the top of the position make sure that you hold the contraction for a second.

4. lower the handles slowly back to the starting position.

5. repeat for the recommended amount of repetitions.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
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@therealsan1

therealsan1
How I ended my late night arm session today. I always incorporate a compound exercise targeting core and the muscle I am training whether it is in the beginning, middle or end of a workout. Trying to maintain a great physique and stay  shredded all year around 🙌🏾 #Fitness #Fun #Love #Healthy #Lifestyle  #Fellas #Ladies #Beast #HIT #WeightLoss #Shredded #Physique #Core #Aesthetics #HardWork #Humble #Hungry #Determination #Dedication #Focus #Calisthenics #Resistance #Strength #Explosive #Grind #Consistency #Motivation #Philly #PersonalTrainer
0 7 in a minute
How i ended my late night arm session today. i always incorporate a compound exercise targeting core and the muscle i am training whether it is in the beginning, middle or end of a workout. trying to maintain a great physique and stay shredded all year around 🙌🏾 #fitness #fun #love #healthy #lifestyle #fellas #ladies #beast #hit #weightloss #shredded #physique #core #aesthetics #hardwork #humble #hungry #determination #dedication #focus #calisthenics #resistance #strength #explosive #grind #consistency #motivation #philly #personaltrainer

@endurance786

endurance786
Finally some hangover hacks to use the morning after all the drinking during the Friday night clubbing!! Read this article to get some tips to reduce the effects of hangovers!! ➖➖➖➖➖➖➖➖
Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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Follow my Instagram page:- https://www.instagram.com/endurance786/
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Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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11 142 June 2018
Finally some hangover hacks to use the morning after all the drinking during the friday night clubbing!! read this article to get some tips to reduce the effects of hangovers!! ➖➖➖➖➖➖➖➖
follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖
follow my instagram page:- https://www.instagram.com/endurance786/
➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
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@endurance786

endurance786
*[ LEGS | LUNGES WITH BARBELL ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Type: Strength
Main Muscle Worked: Quadriceps
Equipment: BARBELL ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
# PROPER FORM #

1. Stand with your torso. This will be your starting position.

2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance.

3. As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

4. Using mainly the heel of your foot, push up and go back to the starting position.

5. Repeat the movement for the recommended amount of repetitions. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Follow my Facebook page:- https://www.facebook.com/Taufiqfitnessclub/
➖➖➖➖➖➖➖➖
Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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6 149 June 2018
*[ legs | lunges with barbell ]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ type: strength
main muscle worked: quadriceps
equipment: barbell ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
# proper form #
1. stand with your torso. this will be your starting position.

2. step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance.

3. as in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. make sure that you keep your front shin perpendicular to the ground.

4. using mainly the heel of your foot, push up and go back to the starting position.

5. repeat the movement for the recommended amount of repetitions. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ follow my facebook page:- https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
➖➖➖➖➖➖➖➖

@vic_tori_a0622

vic_tori_a0622
Rooooccckkkyyyyyyyy!!!! #2 #Beast First Game and First Win of the Season... 10-0
0 1 1 minute ago
Rooooccckkkyyyyyyyy!!!! #2 #beast first game and first win of the season... 10-0

@endurance786

endurance786
Many people think that treadmill sprint workout helps to reduce lower body fat. Is it true? Or just another myth? .
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Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
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Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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2 123 June 2018
Many people think that treadmill sprint workout helps to reduce lower body fat. is it true? or just another myth? .
➖➖➖➖➖➖➖➖
follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
➖➖➖➖➖➖➖➖

@endurance786

endurance786
*[ SHOULDER OVERHEAD PRESS]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
# PROPER FORM # 
1. While holding a dumbbell in each hand, sit on a bench that has back support. Place the dumbbells upright on top of your thighs.

2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

3. Make sure to rotate your wrists so that the palms of your hands are facing forward. 
4. This is your starting position.

5. push the dumbbells upward until they touch at the top.

6. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position.

7. Repeat for the recommended amount of repetitions.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Follow my Facebook page:  https://www.facebook.com/Taufiqfitnessclub/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Follow my Instagram page:- https://www.instagram.com/endurance786/
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Follow my Twitter page :- https://mobile.twitter.com/endurance0786
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7 173 June 2018
*[ shoulder overhead press]* ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ type: strength
main muscle worked: shoulders
equipment: dumbbell ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ .
# proper form #
1. while holding a dumbbell in each hand, sit on a bench that has back support. place the dumbbells upright on top of your thighs.

2. now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

3. make sure to rotate your wrists so that the palms of your hands are facing forward.
4. this is your starting position.

5. push the dumbbells upward until they touch at the top.

6. then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position.

7. repeat for the recommended amount of repetitions.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ follow my facebook page: https://www.facebook.com/taufiqfitnessclub/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
follow my instagram page:- https://www.instagram.com/endurance786/
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
follow my twitter page :- https://mobile.twitter.com/endurance0786
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