Elite Gains by Esquire

🚨 STOP GOING TO THE GYM AND JUST LIFTING.

🏋🏽 Getting or wanting gains is necessary

…but let’s start incorporating cardio before and after every session 🏃🏾‍♂️🏃🏽‍♀️

🗣️Your next workout, start with my 4/4/4 💪🏾

* 4 min run (Get to half a mile)
* 4 min row (Try to get at least 600M)
* 4 min bike (keep it at 70-90 RPM)

🥵You will notice more calories being burned and weight loss will slide right off…

THANK ME LATER ⏰… don’t wait to start your fitness journey

Today starts my new 12 week cardio/strnght program that I have created…my plan is to get my weight down to 205 with minimal body fat…my injury has healed so it’s time to see if my program really works…stay tuned 💪🏾

Tuesday Load Workout: Legs and Abs 🤯

🏋🏽 💪🏾

Superset: 5 sets x 8-10 reps x 80-100 lbs (Switch in between each exercise with 15 sec in between each)

Hacks Squat
Dumbbell Lunge

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5 sets x 8-10 reps x 25 lbs

Weighted Roman Chair Back Extension

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Superset: 5 sets x 8-10 reps x 80-100 lbs (Switch in between each exercise with 15 sec in between each)

Calf Raises
Decline or Weighted Crunches (25 each set)

💪🏾

Congrats ladies 💪🏾 🥎

🥎🦅🇺🇸🦅🇺🇸🦅🇺🇸🦅🇺🇸🦅🥎

Wife and I are trying to eat from home for 90 days…it’s been 30, and listen to me…I went to the cookout parking lot around 1044a, that’s when lunch starts to grill, stood outside and took a few breaths; HEAVENLY 😂😂

…sometimes it’s as easy as changing your diet to start the healthy lifestyle…

Conditioning is one major component that alot of athletes take for granted…it’s always about how you finish, now how it begins…

Looking forward to working out with East Forsyth Girls Softball!!! 💪🏾 🥎 🏃🏾‍♀️🏃‍♀️🏃🏽‍♀️🏃🏻‍♀️

🚨I am Excited to announce that I will be working with Nc-336 Softball Travel Team as the new strength 💪🏾 and conditioning 🏃‍♀️ coach for their upcoming season. 🥎

Thank you for the opportunity!!

🏋🏾‍♀️