FitIt Fitness - Fitness that fits

Check out this video if you need relief from lower back pain and stiffness. Hope it helps. Thanks.

https://youtu.be/_Mw8BdvNlUU

#obianenemovement #stretching #stretch #bodybuilding #strengthtraining #strengthandconditioning #personaltrainer #personaltraining #exercise #freeworkout #move #motivation #fitfam #fitnessmotivation

The jump rope is one of my countless Achilles heels--I don't intend to stop doing it. MOVE.

#obianenemovement #moveyourbody #personaltrainer #personaltraining #mobility #fit #fitfam #fitnessmotivation #jumprope

#obianenemovement #movement #motivation #fitness #health #wellness #cardio #move #fit #fitfam #fitnessmotivation

[03/29/21]   ..., the Coollie n the Blackman Want to be Freee! free again, White n Indian n Syria Too...Jah never make some from wood nor Stone..."

#ghanaians must stop discriminating against each other!

I hope you try or save for later, this kettlebell unilateral & barbell bilateral front delt #superset 💪🏿💪🏿💪🏿

#obianenemovement #shoulders #shoulderworkout #bodybuilding #strenthtraining #strengthandconditioning #personaltraining #personaltrainer #fitnessmotivation #fitfam #freeworkout #ghana #africa

[03/22/21]   Keep stretching!

#obianenemovement #movement #stretch #stretching #strenthtraining #personaltraining #personaltrainer #strengthandconditioning #fitnessmotivation #bodybuilding #move #mobility

James is progressing-being consistent. That's wusup, James!💪🏿💪🏿💪🏿

#obianenemovement #movement #motivation #personaltraining #personaltrainer #exercise #wellness #fitness

[03/12/21]   Friday! "...Natty never get weary"; so don't you either. Well, as long as you believe it's that important for your wellbeing and longevity.

Same exercise, two different grips targeting the same primary muscles. Try or save for later.

#obianenemovement #back #lats #move #personaltraining #personaltrainer #strenthtraining #bodybuilding #freeworkout

[03/08/21]   5 #supersets & 10 exercises [#biceps & #triceps ]. Full workout posted here 👉🏿 https://youtu.be/Y81G9N6wXt4 . Link in bio. I hope you check it out and subscribe. Have a great week!

💪🏽Standing barbell curls. 4 pyramid sets - 12, 10, 8, 6 reps; superset with Preacher cable curls - 10 - 12 eccentric & reg. reps.
💪🏽 Pullup curls to failure. 4 sets; superset with standing cable curls - 4 sets, 10 reps.
💪🏽 Barbell close grip eccentric bench press. 4 pyramid sets -12, 10, 8, 6 reps; superset with Kneeling cable O.H. eccentric tris ext. - 4 sets to failure.
💪🏽 Cable tris pushdown. 4 sets, 10 reps; superset with Body weight skull crusher - 4 sets, 10 reps.
💪🏽 Bench dips. 4 sets, 10 reps; superset with D.B behind neck tris ext. 4 sets, 6 reps.

#obianenemovement #personaltraining #personaltrainer #bicepsworkout #tricepsworkout #bodybuilding #strengthtraining #freeworkout #strengthandconditioning

[03/05/21]   🔥Shoulders!🔥 Bilateral & Unilateral 4 sets #superset. Try or save for later.

💪🏽 Kneeling landmine full #shoulders press. #resistanceband hipthrust added to make it more fun.
💪🏽 #kettlebell hold O.H press.

#obianenemovement #shoulderworkout #bodybuilding #strenthtraining #landmineworkout #strengthandconditioning #personaltrainer #personaltraining #exercise #freeworkout #move #motivation

Here're two lower body #supersets you can try now, or save for later. Full length video posted on YouTube 👉🏿https://youtu.be/7OrAPB2xxfM

💪🏿 Bilateral and unilateral movements: Hex/Trap bar #squats & single kettlebell #bulgariansplitsquats .
💪🏿 Both bilateral movements: #zerchersquats & barbell #hipthrust .

#obianenemovement #legworkout #legday #personaltraining #personaltrainer #freeworkout #strenthtraining #strengthandconditioning

Its been over a year since #covid_19 hit us; but for those of us still Alive & Kicking, A luta continua! Don't forget to do your eccentric #pushups 💪🏿💪🏿💪🏿

#obianenemovement #friday #move #movement #motivation #personaltrainer #personaltraining

It didn't take Valentina long to notice my "counting skills". She does it herself, correctly, when she enthusiastically joins her mum these days.

That's wusup Valentina & Mili !💪🏿💪🏿💪🏿

#obianenemovement #charitybeginsathome #fitfam #mondaymotivation #personaltrainer #personaltraining #exercise #move

[02/20/21]   My lil sis killing it Straight Outta #ghana🇬🇭 .

That's wusup, Nuerkie !💪🏿💪🏿💪🏿

#obianenemovement #totalbodyworkout #personaltrainer #personaltraining #exercise #move

[02/18/21]   His first experience with traditional strength training was 6 weeks ago. Your munchkin is doing awesome, Yulia!

That's wusup, James!💪🏿💪🏿💪🏿

#obianenemovement #movement #motivation #fitness #personaltrainer #personaltraining #exercise #strengthtraining #bodybuilding #wellness #move

[02/15/21]   5 sets cardio infused #triset. 20 secs rest between sets. Try or save for later.

Trap bar bent over row - #bilateral . 5 reps.
Cable lat pulldown - #unilateral . 5 reps each.
Jumping jacks - #cardio. 20 secs.

#obianenemovement #personaltrainer #personaltraining #back #weightlifting #backworkout #motivation #fitness #movement #freeworkout #bodybuilding #strengthtraining #strengthandconditioning #cableworkout #mondaymotivation

Sean trying to explain to me why he wears his pajamas during training. He claims his obliques have been on 🔥 since doing those feet elevated up & down side planks on Thursday, btw.

That's wusup, Sean!💪🏿💪🏿💪🏿

#obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise

[02/11/21]   Lower-body #unilateral & #bilateral #superset [Hamstrings]. 4 sets; 12, 10, 8, 6, reps. Try or save for later.

💪🏽DB Bulgarian split squat RDL.
💪🏽DB heel elevated RDL

#obianenemovement #legworkout #legday #bulgariansplitsquats #strengthtraining #bodybuilding #personaltrainer #personaltraining #freeworkout #hamstrings #strengthandconditioning #motivation #movement #fitnessmotivation #fitfam

[02/08/21]   Unilateral exercises help isolate & correct muscle imbalances, improve balance, utilize core muscles, aid in injury prevention & facilitate rehab. Add them to your routine.

Here's a single DB incline & a 3 - 5 secs eccentric traditional barbell incline bench press #superset . Try or save for later.

#obianenemovement #movement #motivation #fitness #personaltrainer #personaltraining #bodybuilding #strengthtraining #freeworkout #strengthandconditioning #unilateraltraining #chest #chestworkout

Grab a #kettlebell and try this #fullbodyworkout . Link to full workout is in bio 👉🏿 https://youtu.be/FrScuACdb1w

Remember to save for later as well.

Total time needed: 20 minutes.
💪🏽 Kettlebell Side To Side Pushup. 5 sets, 5 reps.
💪🏽 Kettlebell Squat To Curl + Overhead Press. 5 sets, 5 reps.
💪🏽 Kettlebell RDL To Upright Row. 5 sets, 5 reps.
💪🏽 Kettlebell Bentover Row-Alternating. 5 sets, 5 reps.
💪🏽 Kettlebell Overhead Triceps ext. To Halo. 4 sets, 5 reps.

#obianenemovement #totalbodyworkout #kettlebellworkout #movement #fitnessmotivation #bodybuilding #strengthtraining #strengthandconditioning #circuittraining #personaltrainer #personaltraining #exercise #freeworkout

[02/02/21]   Try or save for later, this #chestday #superset.

👉🏿 5 sets [45 secs rest between sets]
💪🏿 DB flat bench press. 12, 10, 8, 6, 6.
💪🏿 Seated cable chest fly. 10 each set.

Note: If your #shoulders & elbows are deteriorating due to years of weight lifting wear & tear, minimize the number of times you do barbell flat bench press-don't go heavy either. Find alternative ways to train your chest. And if you do them right, you won't miss the pump you get from a good flat bench press.

#chestday #obianenemovement #movement #motivation #fitness #health #personaltrainer #personaltraining #exercise #strengthandconditioning #bodybuilding

That's wusup Lily!💪🏿💪🏿💪🏿 Keep moving.

#obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #freeworkout

20 minute Sandbag Total Body Training for #strength , #endurance , #fatburning , & #cardio . 4 sets, 60 secs rest between sets. Don't go too heavy on the weight.

Link in bio for full workout or
👉🏿https://youtu.be/BhPenRkx_bw

💪🏽 Sandbag pushup + pull through. 4 sets, 10 reps.
💪🏽 Sandbag kneeling overhead triceps ext. 4 sets, 10 reps.
💪🏽 Sandbag RDL + clean and squat. 4 sets, 10 reps.
💪🏽 Sandbag biceps curl. 4 sets, 10 reps.
💪🏽 Sandbag halo + chop. 4 sets, 10 reps.

#mondaymotivation #motivation #fitness #health #circuittraining #trainingathome #freeworkout #obianenemovement #movement #fitfam #sandbagworkout #sandbagtraining #sandbag #personaltraining #personaltrainer

[01/21/21]   🔥#quads #core #cardio 🔥

Try or save for later, 4 sets of this #legday superset:

💪🏿Weighted situp to stand
💪🏿Leg extension

#idontowntherightstothismusic #obianenemovement #movement #motivation #fitness #health #supersets #personaltraining #personaltrainer #legworkout

New day. New week. Make up an excuse to #move.

That's wusup, Erin!💪🏿💪🏿💪🏿

#motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #mondaymotivation #obianenemovement #justmove #train

Try or save for later, this 20 min low-impact AMRAP [As Many Reps As Possible] style bodyweight #circuitworkout . Remember, form is important but it doesn't have to be perfect.

Full workout is posted to YouTube for reference. Link in bio 👉🏿https://youtu.be/IH8bP4o3yHI

💪🏽 Glute bridge + leg curl.
💪🏽 I to modified/knee pushup.
💪🏽 Bent knee side plank each side.
💪🏽 Quadruped arm & leg extension.
💪🏽 Modified superman + W.

#bodyweightworkout #obianenemovement #movement #motivation #fitness #health #wellness #personaltraining #personaltrainer #exercise #wellness #freeworkout

Barring any unforeseen circumstances in #2021, nothing will change because I intend to continue eating #goldentreechocolate & #popcorn.

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #fitness #obianenemovement #motivation #freeworkout #sliders #sliderworkout #muscles #strengthandconditioning #fitnessmotivation

Mummy & daughter #boxing their way into the New Year!😀 That's wusup, @mililazarte 💪🏿💪🏿💪🏿

#obianenemovement #movement #motivation #fitness #health #wellness

Here's another simple way to #stretch those stubborn #hamstrings & #calves #muscles post workout. Hold each stretch position for 10 - 15 secs, start slowly & don't bounce whilst holding. Remember to try or save for later. Happy New Year!💪🏿💪🏿💪🏿

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #fitness #health #obianenemovement #motivation #freeworkout #strengthandconditioning #staticstretching

[12/31/20]   My sister--she rocks!!

That's wusup, Nuerkie!!💪🏿💪🏿💪🏿

#idontowntherightstothismusic #obianenemovement #movement #motivation #fitness #health #circuittraining #muscles #personaltrainer #personaltraining #exercise #freeworkout

[12/28/20]   Most of our back pain issues are caused by tightness in the hamstrings-often due to extended periods spent sitting either at work, driving, at home watching tv or retirement and now, at home working. Stretching the hamstrings is one of the easiest and best ways to reduce back pain and promote overall posture.

Here're a few simple post workout static #hamstringstretch variations you can do on the floor. I hold mine for 10 - 15 secs (30 secs is what the experts recommend) because I do 2 - 3 different variations. Start slowly and don't bounce whilst holding the #stretch. Remember to try or save for later.

#motivation #fitness #health #stretching #staticstretching #freeworkout #hamstrings #muscles #obianenemovement #movement

Merry Christmas to all and sundry.🎄

And a special thank you to Andrea, Baly, Erin, Linda, Lily, MaryBeth, Mili, Nuerkie, Paul and Sean, for helping me put this short clip together. I am very grateful for your continued support.

Thanks to everyone and remember, "Christmas calories don't count."💪🏿💪🏿💪🏿

#merrychristmas #happyholidays

For those of us who've crossed age 45, the goal should always be, reaching hypertrophy without compromising our physical health every single workout. The barbell back squat ranks amongst the best compound exercises; but after age 45, I'll strongly suggest to those of us in the general population who still seek to build muscle & maintain/gain strength relative to our age, to do #supersets instead of constantly squatting 225lbs or more-its not worth the physical strain and damage to our fragile bodies.

Here's a #legday finisher you can try or save for later. 5 sets, 5 reps & 60 secs rest between sets.

#idontowntherightstothismusic #personaltraining #personaltrainer #exercise #wellness #movement #obianenemovement #strengthandconditioning #fitnessmotivation #motivation #strengthtraining #freeworkout