Fitborhood

Fitborhood

personal training

Operating as usual

Thor inspired Back Workout!
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I wanted to give just a teaser of this back workout I've been doing the last 4 weeks.
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The full follow along video will be up on YouTube this week!
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I'm reviewing this workout because of popular Google searches for: "Chris Hemsworth Thor Workout"
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Like it. Comment on it. Share it!
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#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #healthylife #workout #healthyliving #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #fitnessblogger #fitnessmodel #mondayvibes #motivationalmonday #backworkout #thor #chrishemsworth #exercisemotivation #instafitness #fitgoals #fitnessjunkie #avengers 10/13/2020

Thor inspired Back Workout!
-
I wanted to give just a teaser of this back workout I've been doing the last 4 weeks.
-
The full follow along video will be up on YouTube this week!
-
I'm reviewing this workout because of popular Google searches for: "Chris Hemsworth Thor Workout"
-
Like it. Comment on it. Share it!
-
-
-------------
#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #healthylife #workout #healthyliving #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #fitnessblogger #fitnessmodel #mondayvibes #motivationalmonday #backworkout #thor #chrishemsworth #exercisemotivation #instafitness #fitgoals #fitnessjunkie #avengers

Teaser for my full follow along workout, coming soon!

https://www.instagram.com/p/CGQgDjCjIey/?igshid=1a822wppqtho8

Thor inspired Back Workout! - I wanted to give just a teaser of this back workout I've been doing the last 4 weeks. - The full follow along video will be up on YouTube this week! - I'm reviewing this workout because of popular Google searches for: "Chris Hemsworth Thor Workout" - Like it. Comment on it. Share it! - - ------------- #inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #healthylife #workout #healthyliving #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #fitnessblogger #fitnessmodel #mondayvibes #motivationalmonday #backworkout #thor #chrishemsworth #exercisemotivation #instafitness #fitgoals #fitnessjunkie #avengers

6.5 Minute Office Stretching Routing! 10/01/2020

6.5 Minute Office Stretching Routing!

Pull up this 6.5 minute stretching routine. It's a full follow along, so try it out, share it and love it!

https://youtu.be/QxNNKa5dO0Q

6.5 Minute Office Stretching Routing! Get a full body stretch at work in just 6.5 minutes! 1. Hip Stretch 2. Shoulder Stretch 3. Leg Extension 4. Hamstring Stretch 5. Back Bend to Side Bend 6. Qu...

Every Minute On the Minute (EMOM) — Fitborhood 09/02/2020

Every Minute On the Minute (EMOM) — Fitborhood

Running low on time? Never fear!
Learn about EMOM Workouts and how they can help you cut down on your time in the gym!

www.fitborhood.com/fitness/emom

Every Minute On the Minute (EMOM) — Fitborhood Every Minute on the Minute (EMOM) workouts can be quick and challenging ways to help you build muscle and strength, burn calories or achieve a different fitness goal.

08/02/2020

Now accepting clients!

Https://www.fitborhood.com/products-and-services

I am beyond excited to announce that Fitborhood is open for business and ready to help you achieve your fitness and wellness related goals, ALL ONLINE.

COVID can't stop us!

Want to pass a PT test?
Kick the caffeine habit?
Build muscle?
Lose fat?

I can help you make it happen!

Use the code, NEW10 and save 10% at checkout.

Law Enforcement, Healthcare workers and military members (current or former) can save 20%.

Message me to learn more!

Abs are made in the kitchen...
And with this Ab Circuit!!!
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I'm still working on getting those abs but here's to trying!🍻
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Let me know how you like it and share it.
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Set 1: 30 Seconds Each Exercise
•Crunches
•Oblique Crunch (both sides) 
•Plank
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Set 2: 30 Seconds Each Exercise
•90° Crunch 
•Leg Lifts
•Oblique Twist
•Flutter Kicks 
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Set 3: 30 Seconds Each Exercise
•Side to Side Crunch
•Oblique Crunch
•Plank
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Set 4: 30 Seconds Each Exercise
•90° crunch
•Flutter Kick
•Bicycle Crunch 
•Bird Dog (15 sec each side)
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Set 5: 30 Seconds Each Exercise
•V Ups
•Leg Lift
•Bicycle Crunch
•Bird Dog (15 sec each side)
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@patrioticpump "PRITCHARD15"
@1stphorm
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#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #training #abworkout #sixpack #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #transformationtuesday 07/15/2020

Abs are made in the kitchen...
And with this Ab Circuit!!!
-
I'm still working on getting those abs but here's to trying!🍻
-
Let me know how you like it and share it.
-
Set 1: 30 Seconds Each Exercise
•Crunches
•Oblique Crunch (both sides)
•Plank
-
Set 2: 30 Seconds Each Exercise
•90° Crunch
•Leg Lifts
•Oblique Twist
•Flutter Kicks
-
Set 3: 30 Seconds Each Exercise
•Side to Side Crunch
•Oblique Crunch
•Plank
-
Set 4: 30 Seconds Each Exercise
•90° crunch
•Flutter Kick
•Bicycle Crunch
•Bird Dog (15 sec each side)
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Set 5: 30 Seconds Each Exercise
•V Ups
•Leg Lift
•Bicycle Crunch
•Bird Dog (15 sec each side)
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@patrioticpump "PRITCHARD15"
@1stphorm
-------------
#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #training #abworkout #sixpack #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #transformationtuesday

10 Minute Ab Circuit!

https://www.instagram.com/p/CCpH7ylDwLg/?igshid=1bjux4rmhqzus

Abs are made in the kitchen... And with this Ab Circuit!!! - I'm still working on getting those abs but here's to trying!🍻 - Let me know how you like it and share it. - Set 1: 30 Seconds Each Exercise •Crunches •Oblique Crunch (both sides) •Plank - Set 2: 30 Seconds Each Exercise •90° Crunch •Leg Lifts •Oblique Twist •Flutter Kicks - Set 3: 30 Seconds Each Exercise •Side to Side Crunch •Oblique Crunch •Plank - Set 4: 30 Seconds Each Exercise •90° crunch •Flutter Kick •Bicycle Crunch •Bird Dog (15 sec each side) - Set 5: 30 Seconds Each Exercise •V Ups •Leg Lift •Bicycle Crunch •Bird Dog (15 sec each side) - - ------------- @patrioticpump "PRITCHARD15" @1stphorm ------------- #inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #training #abworkout #sixpack #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #transformationtuesday

Bollywood Bodyweight Burner!
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Great 15 minute High Intensity Interval Workout!
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Targets your legs and abs!
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Do this circuit 3 times! 
Your break is doing abs so keep up the intensity.
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30 seconds of Jumping jacks 
30 seconds of jump lunges 
30 seconds of high knees
30 seconds of pulse squat
30 seconds of RDL(each side)
1 minute of flutter kicks
1 minute of crunches
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@1stphorm
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#getfit #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #humpday #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #legday 07/08/2020

Bollywood Bodyweight Burner!
-
Great 15 minute High Intensity Interval Workout!
-
Targets your legs and abs!
-
Do this circuit 3 times!
Your break is doing abs so keep up the intensity.
-
30 seconds of Jumping jacks
30 seconds of jump lunges
30 seconds of high knees
30 seconds of pulse squat
30 seconds of RDL(each side)
1 minute of flutter kicks
1 minute of crunches
-

@1stphorm
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#getfit #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #humpday #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #legday

Set aside 15 minutes!
That's all it takes to make a change, burn some calories and get moving!
https://www.instagram.com/p/CCZlX6EDrK8/?igshid=1jh3njrepy8c8

Bollywood Bodyweight Burner! - Great 15 minute High Intensity Interval Workout! - Targets your legs and abs! - Do this circuit 3 times! Your break is doing abs so keep up the intensity. - 30 seconds of Jumping jacks 30 seconds of jump lunges 30 seconds of high knees 30 seconds of pulse squat 30 seconds of RDL(each side) 1 minute of flutter kicks 1 minute of crunches - @1stphorm ------------- #getfit #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #humpday #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #legday

Photos from Fitborhood's post 07/04/2020

Happy July 4th!

I hope you all are able to spend time with your friends, family and loved ones.

Please stay safe. Where your mask when you're out and about and be smart!

If you're wondering about how to stay healthy during July 4th.
-
I've got 3 methods for you to try.

1. Just indulge. It's a reason to celebrate and one day of indulgence is NOT going to ruin your progress

2. Drink a glass of water before you sit down to grab all that good BBQ, burgers, etc. This will help you feel more full.

3. Track your calories. If you want to take it seriously, you can always track your calories.

Chest, Tricep and Shoulder bodyweight workout!
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1. Clapping Pushup- 3x10
2. Decline Pushups - 3x12
3. Plank to Pushup - 3x10
4. Dips- 3x15
5. Shoulder Press - 3x12
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All bodyweight and picked harder, plyometric exercises to get into a lower rep range.
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Give it a shot, share it, like it, let me know how you like it!
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@1stphorm
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#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #chestworkout #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #triceps 07/03/2020

Chest, Tricep and Shoulder bodyweight workout!
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1. Clapping Pushup- 3x10
2. Decline Pushups - 3x12
3. Plank to Pushup - 3x10
4. Dips- 3x15
5. Shoulder Press - 3x12
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All bodyweight and picked harder, plyometric exercises to get into a lower rep range.
-
Give it a shot, share it, like it, let me know how you like it!
-
@1stphorm
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#inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #chestworkout #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #triceps

Are you running out of ideas for your home Workouts?
Are you thinking to yourself, "home workouts... Hard pass bro. Bye Felicia?

Just give this one a try, requires no equipment!

https://www.instagram.com/p/CCKNWa3j6Bq/?igshid=zl22ajs261wz

Chest, Tricep and Shoulder bodyweight workout! - 1. Clapping Pushup- 3x10 2. Decline Pushups - 3x12 3. Plank to Pushup - 3x10 4. Dips- 3x15 5. Shoulder Press - 3x12 - All bodyweight and picked harder, plyometric exercises to get into a lower rep range. - Give it a shot, share it, like it, let me know how you like it! - @1stphorm ------------- #inspirational #athomeworkout #motivation #bodyweight #fitness #fitnessmotivation #teamcema #workout #chestworkout #hiitworkout #gainmuscle #gym #gymmotivation #bodybuilding #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #triceps

Stretching Saturday! (Redo, I forgot some videos)🙈
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Having pain in your hips, lower back and/or lateral part of your knee could be caused by tight hips!
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Like alot of restaurants in the quarantine, it's time to OPEN UP those hips!
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1. Child's Pose
2. Fire Log Pose
3. Low Lunge
4. Reclining Pigeon Pose
5. Reclining Bound Angle Pose
6. Hip Stretch
7. Malasana Pose
8. Lying Hip stretch
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For better full yoga flow guidance, check out @gritstrengthgrowth !
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@1stphorm
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#inspirational #athomeworkout #motivation #bodyweight #flexibility #fitnessmotivation #teamcema #workout #stretches #hiitworkout #gainmuscle #gym #gymmotivation #flexibility #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #yogapractice #yogaposes #teamcema 06/14/2020

Stretching Saturday! (Redo, I forgot some videos)🙈
-
Having pain in your hips, lower back and/or lateral part of your knee could be caused by tight hips!
-
Like alot of restaurants in the quarantine, it's time to OPEN UP those hips!
-
1. Child's Pose
2. Fire Log Pose
3. Low Lunge
4. Reclining Pigeon Pose
5. Reclining Bound Angle Pose
6. Hip Stretch
7. Malasana Pose
8. Lying Hip stretch
-
For better full yoga flow guidance, check out @gritstrengthgrowth !
-
@1stphorm
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#inspirational #athomeworkout #motivation #bodyweight #flexibility #fitnessmotivation #teamcema #workout #stretches #hiitworkout #gainmuscle #gym #gymmotivation #flexibility #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #yogapractice #yogaposes #teamcema

Having pain in your hips, lower back and/or lateral part of your knee could be caused by tight hips!

Like alot of restaurants in the quarantine, it's time to OPEN UP those hips!

Check out the stretches here!
https://www.instagram.com/p/CBZSUFZDNkU/?igshid=gcw6t31tu2je

Stretching Saturday! (Redo, I forgot some videos)🙈 - Having pain in your hips, lower back and/or lateral part of your knee could be caused by tight hips! - Like alot of restaurants in the quarantine, it's time to OPEN UP those hips! - 1. Child's Pose 2. Fire Log Pose 3. Low Lunge 4. Reclining Pigeon Pose 5. Reclining Bound Angle Pose 6. Hip Stretch 7. Malasana Pose 8. Lying Hip stretch - For better full yoga flow guidance, check out @gritstrengthgrowth ! - @1stphorm ------------- #inspirational #athomeworkout #motivation #bodyweight #flexibility #fitnessmotivation #teamcema #workout #stretches #hiitworkout #gainmuscle #gym #gymmotivation #flexibility #fitspiration #fitfam #healthyliving #fitnessjourney #fitborhood #iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #yogapractice #yogaposes #teamcema

06/08/2020

Looking for a good arm workout to start your week off right?
Check out my most recent post on www.instagram.com/Fitborhood.

Let me know what you think! Like, comment, share, buy me a new car. You know the deal!
😁😬😁😬

Photos from Fitborhood's post 05/31/2020

30 For the Kids!!!
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I just joined this program and would love for you all to join me in this month long charitable program!
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It starts June 1st, hold me accountable and check my daily story!
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The challenge is simple. You pay an entry donation of $30 or more and commit to do 1 of 5 workouts for 30 days.
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Not only do they take the funds they raise to take care of over 47 kids in Haiti with food, clean water, education, and other resources ... but 1stphorm also match that money and keep it local to help kids in our area as well.
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If for any reason you do not get in your workout for that day, you pay a penalty donation of $5. An easy way to keep you accountable, but also help raise even more money for those in need.
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These workouts aren't going to be easy, but it's not supposed to be. Those 30 minutes are a great time to reflect on how good we have it here ... and remind you that there are people out the in the world without the bare essentials like clean water or food.
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05/29/2020

4 Most Common Squat Problems
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Today we are talking about the 4 most common problems you'll see when doing squats/lunges
AND
How to correct these problems
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Problem 1: Foot Instability
Solution: Strengthen the calves(gastrocnemius, soleus,peroneals)
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Problem 2: Knees Cave Inward
Solution: Stretch Adductors, strengthen Abductors and Glutes
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Problem 3: Heels Off the Ground
Solution: Stretch Calves & Plantarflexors
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Problem 4: Squat Starts at Knees
Solution: Focus on Hip Hinge, Stretch Hips & Quads AND Strengthen Glutes
-
-
These are easy problems to overcome in just a few training sessions. It's important to have a strong foundation in your form before adding weight to your Lifts.
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05/27/2020

The first lesson I learned in the Secret Service.
❗Complacency Kills❗
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What does that mean?
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It means that the moment you stop training, learning and improving yourself it can be GAME OVER.
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In law enforcement it could literally mean, if you stop training and workout that could negatively impact your life out in the field.
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In our own civilian lives, it can mean a couple things.
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1. We grow complacent and stop learning. Education keeps us balanced. Makes us productive members of society and helps improves our lives through the mental challenge and learned skillsets.
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2. If we stop physically training, whether it's at the gym or at home, our muscles will atrophy. Joints will stiffen. We will feel aged, tired and weakened.
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3. Stagnation causes our lives to become dull. Each day will run together. In a grey blur with not monotonous routine taking over.
-
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WHAT DO WE DO?!?
Learn!
Take a class. Study on your own. Read about workout topics or a try and take some intro classes for a new language.
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Train!
Get strong, stay strong! Become flexible, stay limber!
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Be Spontaneous!
Switch things up. Break up the routine. Travel to a new place. Rekindle an old relationship.
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These are the keys to living a healthy, full life!
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05/23/2020

Bedsheet Push Workout!!!
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In celebration of great news! I'm very excited to join the family as a Legionnaire!
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In honor of this great news, I threw together this push workout only needing your bedsheets and bodyweight!
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Superset 1:
💪🏼Chest Press: 3x15
💪🏼Push Ups: 3x15
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Superset 2:
💪🏼Close Grip Press: 3x12
💪🏼Close Grip Push Up: 3x15

Superset 3:
💪🏼"Shoulder" Press: 3x15
💪🏼 Kitchen Dips: 3x15
FINISHER:
Overhead Extension: 3x12
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Get this workout in before the memorial day shenanigans begin!
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Today's workout fueled by kenny loggins
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Photos from Fitborhood's post 05/12/2020

Healthy Posture During the Quarantine!
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While we are all working from home and/or trying to pass the time. It's important to maintain good posture.
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Maintaining poor posture over a long period of time can lead to pain, discomfort and even permanent changes/damages to your musculoskeletal system.
-
Try to implement these healthy habits.
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⭐*Protip*⭐
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Get up and take a walk and/or stretch to help your body stay lose during the quarantine.
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Nutrition Diary Plans — Fitborhood 05/09/2020

Nutrition Diary Plans — Fitborhood

Did you know that common nutrition coaching packages can cost an average of $60 per month?

If you are looking to lose weight and learn healthier, sustainable, eating habits.
Head to:
https://www.fitborhood.com/nutrition-diary
The cheapest package starts at $14.99
AND
Use the code: NEW15 to save 15%, with no recurring fees.

Nutrition Diary Plans — Fitborhood Record your daily meals and we will help you make healthier choices, one week at a time, by educating and encouraging healthy behavior.

05/02/2020

At Home Back Workout!!! 💪🏼🙌
No Equipment Needed!!!
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Ok Gotcha. You do need at least 1 or 2 sets of bedsheets!
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If you're like me, I don't have a pullup bar and prefer not to use the doorframe bars because they mess up the molding.
-
-
I saw Scott Herman do this and I wanted to give it a shot and spread this idea around! 💪🏼🏋🏼‍♂️
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🧨Wide Row: 4 x 8
🧨Seated Row: 3 x 12
🧨High Row: 3 x 12
🧨Bicep Curl: 4 x 12
🧨Hammer Curl: 3 x 12
🧨Close Grips Curl: 3 x 12
-
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The last photo shows a step by step guide to tying a knot into your bedsheets. This way you can ensure stability when using it for your back workout.
-
Today's Music is Credited to:
"Wide Awake" by Adrenalize
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Patriotic Pump "PRITCHARD15"
Built Bar "ALEC10"
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Timeline photos 04/30/2020

To that time my Dad & I were in Florence, Italy drinking blue prosecco.
-
-
Due to COVID, I'm forced to eat Chef Boyardee 🥫👨‍🍳 & listen to Frank Sinatra in order to feel like I'm in Italy.
-
BOOOOOOO
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What are you all doing to pass times these days?
-
-
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"PRITCHARD15"
"ALEC10"
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04/28/2020

I LOVE foam rolling! It leaves my muscles feeling fantastic and helps relieve and prevent the pain of Delayed Onset Muscle Soreness (DOMS).
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Foam rollers are relatively cheap and can be found on Amazon!
-
Definitely give these a try. Like, comment and Share with your friends!
-
Enjoy
-
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Timeline photos 04/26/2020

No better way to start the day than a "Cup" of coffee and this super comfy, patriotic shirt!
-
-
-
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Use the code: PRITCHARD15 to Enjoy 15% at the
Online store
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04/22/2020

Taking a break from painting to work on my yoga poses!
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I don't do much yoga but it is very important.
I took some suggestions from the website!
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The key is to take your time getting into each position. It is NOT a race!
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I have a lot to work on though!
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1. Bow Pose
(Stretches the front of the body and strengthens the back)
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2. Dolphin Pose
(stretch and strengthens shoulders, stretch hamstrings and calves)
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3. Happy Baby Pose
(stretch hamstrings)
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4. Upward Facing Dog Pose
(stretch the front of the body and strengthens the back)
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5. Warrior 2 Pose
(Stretch the groin, legs and chest)
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6. Malasana Pose
(Stretches the groin, hips and calves)
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04/20/2020

NO EQUIPMENT NEEDED HIIT CARDIO!!!
-
-
Looking to burn a quick 75-130 calories?
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GIVE THIS WORKOUT A SHOT!
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3 Rounds takes 11.5 minutes
5 Rounds takes 20 minutes
-
Here It Is:
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Circuit:
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1. High Knees ⏰ 30 Seconds
2. Jumping Jacks ⏰30 seconds
3. Butt Kicks ⏰ 30 seconds
4. Squat Jumps ⏰ 30 seconds
5. Mountain Climbers ⏰ 30 seconds
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Take a 1 minute break in between rounds
-
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This does NOT require any equipment and takes no time at all.
Give it a shot! Like, share, comment!
-
I APPRECIATE IT!!!
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Alexandria, VA
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