To get good at pull ups or chin ups itโs not necessary doing more.โ Itโs finding techniques that will increase your strength.โ ๐ช๐ฝ โ
๐๐ฝ This is a 15secs Chin up.โ
โก5 seconds concentric.โ
โก5 seconds Isometric at the top.โ
โก5 seconds eccentric going down slowly.โ โ โ
If you are new at chin ups use a band.โ โ
This technique is going to add a greater stress to the muscles as you are staying longer throughout the rep.โ โ
That will increase your strength, mind body connection and develop more muscle at a faster speed.โ It will also protect and stabilize your shoulders.โ โ
๐๐ฝ Ready to get into the best Health & Physique of your dreamsโฆโ โ
DM the word โBODYโ and letโs chat.โ โ โ
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Anais Zanotti is a NASM Certified Personal Trainer. Featured in several big name magazines and websi
4 Must Do Back Exercises๐ช๐ฝโ โ
Many times we have only 30min to do a quick routine.โ Which happens all the time for myself, so training effectively is a must to make sure we are getting the most of that time spent.โ โ
Here we are covering our Back & Biceps.โ
When you do your back, your secondary muscles that are working are the biceps, except when you are doing the straight lat push down which is the triceps.โ โ
Routine:โ
1. Chin ups (The best for your biceps) 8-10 reps. Use a band if needed.โ
2. Seated Rope Row 4x12-10-8-6โ
3. Straight bar lat push down 4x12โ
4. Rope lat pull down 4x12-10-8-6โ โ
Voilร !!โ โ
Ready to get into the best Health & Physique of your dreams?โ
๐๐ฝ DM me the word โBodyโ and letโs chat.
๐๐ผ๐๐ฒ๐ฟ ๐ฏ๐ผ๐ฑ๐ ๐ด๐น๐๐๐ฒ ๐ณ๐ผ๐ฐ๐๐ ๐ฅโ โ
When itโs a lower body day, you should always work on your glutes regardless as having strong glutes will help you to stay away from injuries and protect your lower back.โ โ
Set and reps are on the video.โ
Warm up: Dynamic stretches then โ
3 sets of clamshells with slow eccentric.โ โ
1.Hack Squat 4x12-10-8-6โ
(Go up for each new rep)โ
Can be substituted with back squat or a goblet squat.โ โ
2.Back extension glutes focus.โ
Feet 45 degrees, tuck your chin in.โ
4x12 to 15 reps.โ โ
3.Deficit Stationary lunge โ
4x12 to 10 reps.โ โ
4.RDL 4x 12-10-8-6โ โ
5.Cable glute kick backsโ
4x12โ
(Can be substituted with banded kick backs)โ โ
Cool downโฆโ โ
This is customized to me for my own goal based on what my body needs the most.โ
But you can add some of these exercises to your own training regimen.โ โ
Ready to get into the best Health and Physique of your dreams?โ
๐๐ฝ DM me the word โBODYโ and letโs chat.
10/12/2025
๐๐ข๐ฏ๐ ๐ฌ๐จ๐ฆ๐ ๐ฅ๐จ๐ฏ๐ ๐ญ๐จ ๐จ๐ฎ๐ซ ๐ฌ๐ญ๐ฎ๐๐๐ง๐ญ ๐๐ซ๐จ๐ฆ ๐๐จ๐ฅ๐จ๐ซ๐๐๐จ ๐คฉ
Keila was inspired by her friend Sandi transformation who work with us.
Keila worked on a one on one level with my Elite Coach yeni_curbelo and myself.
From Keila Testimonial soon on YouTube:
Before joining I wanted to do a lot of strength training, but it was hard to get over that hump without some sort of guidance.
It really helps to work with you guys to get over that.
My biggest accomplishment was getting stronger. I donโt feel my joints cracking and popping all the time which was a big goal for me.
The steps that I will keep going forward is staying on a routine. It helped me mentally and physically, and it helps me with other parts of my life to stay on track.
If you are on the fence, I say DO IT!
I was also on the fence, itโs honestly life changing.
I used to have depression and anxiety and now I am out of that.
A lot of it has to do with nutrition and exercises.
It really helps to have that guidance.
You two ladies have been such a life saver.
Ready to get into your best health & physique of your dreams?
DM me the word โBODYโ and letโs chat.
10/10/2025
Ladies, creatine isnโt just for athletes, itโs for every woman who wants to get stronger, sharper, and healthier at any stage of life!
Share this with a friend who needs to know this!
Ready to get into the best shape and health of your life? ๐๐ฝDrop a โ๐๐๐๐๐ฒโ below or DM me
letโs build your dream body the smart way!
๐๐ฒ ๐ก๐จ๐ญ ๐๐ฅ๐ฎ๐ฌ๐ก๐๐ฌ ๐๐๐ฌ๐๐ ๐ข๐ง ๐ฃ๐ฎ๐ฌ๐ญ ๐ญ๐ฐ๐จ ๐ฐ๐๐๐ค๐ฌโฆ ๐ฆ๐ฒ ๐๐ง๐ฑ๐ข๐๐ญ๐ฒ ๐๐ญ๐ญ๐๐๐ค๐ฌ? ๐๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ ๐จ๐ง๐.โ ๐ฅน๐ฅ
Lisa came to me struggling through a really rough menopause, the hot flushes, the anxiety, the weight gain, the low energyโฆ
But what happened over the weeks wasnโt just physical.
๐ช She got stronger.
๐ง She gained the knowledge to fuel her body the right way.
๐ง๐ฝโโ๏ธ She now has the confidence and flexibility to move forward on her own.
She feels confident again, lost weight and build muscles.
And most importantly? She feels like herself again.
She said, โThere are so many things Iโll take forward with me, but thatโs the main one: the strength, the flexibility, and the knowledge you guys have given me. I couldnโt have done it without you.โ
You donโt have to go through this alone, sis. If youโre going through perimenopause or menopause and youโre feeling stuck, exhausted, or like your body just isnโt responding anymoreโฆ
โก๏ธ DM me. The word โCOACHโ Letโs talk.
This could be the turning point.
03/22/2025
๐ข Great postโgive it a read!
๐ฌ Why Japanese women have fewer menopause symptoms than Western women.
If you love content like this and youโre a woman over 40 looking to get in shape,
๐๐ฝDM my main account the word โ๐๐๐๐๐โ, and I will send you all the details! ๐ชโจ
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