NolanFit

🎇 🎉 THÔNG BÁO LỊCH NGHỈ TẾT NGUYÊN ĐÁN 2023 🎊 🎆

Trước thềm Xuân Quý Mão kính chúc Quý khách hàng, Quý hội viên: AN KHANG THỊNH VƯỢNG - VẠN SỰ NHƯ Ý.

NolanFit thông báo lịch nghỉ Tết chính thức để khách hàng có thể chủ động nắm bắt thời gian hoạt động của NolanFit trong dịp Tết 2023.

🔶 Thời gian nghỉ: Thứ sáu, 20/01/2023 nhằm ngày 29/12 âm lịch.
🔶 Thời gian hoạt động trở lại: Thứ tư, 01/02/2023 nhằm ngày 11/01 âm lịch.

Trân trọng!
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NolanFit - Studio Fitness
📱0909 007 772 - 0948 449 074
📍28A đường số 3, KP6, P. Trường Thọ, Q. Thủ Đức, TP. HCM

Workout of the day 💪

Strength - Metabolic Conditioning (METCON) Workout

Superset: 4 sets
🔵 8-12 Bent Over Rows (e/arm)
🔵 8-16 Push-Ups
1 min rest between set

METCON: EMOM 20’
🔵 Min1: 32-40 Mountain Climbers (L+R=1)
🔵 Min2: 16-20 KB Goblet Squats
🔵 Min3: 8-10 Tricep Dips
🔵 Min4: Max Burpees Over DB
🔵 Min5: Rest

Follow for functional fitness tips & motivation.

Workout of the day 🏋🏻‍♀️

Strength - Metabolic Conditioning (METCON) Workout

Superset: 4 sets
🔵 10 KB Deficit Reverse Lunges (e/side)
🔵 15 KB Romanian Deadlifts
1 min rest between sets

METCON: 20’ AMRAP
🔵 20/15 Cal Row
🔵 20 KB Goblet Lateral Lunges
🔵 200m Run
🔵 20 (GHD) Sit-Ups

Follow for more workouts.

Workout of the day

Core + MetCon Workout

Core: 5 sets - 20s work
🔵 20/15 Back Extensions
🔵 15/12 Crunches
🔵 10/9 Leg Raises
🔵 5/6 V-Ups

METCON: 15 min AMRAP
🔵 32/15 Mountain Climbers or Run 200m
🔵 16/12 Renegade Rows or Ring Rows
🔵 8/9 Clapping Push Ups or Push Press

Workout of the day

Core + MetCon Workout

Core: 4 sets
30s work / 15s rest
🔵Russian Twists
🔵 Leg Raises
🔵 V-Ups

METCON: every 3min x 5
🔵32/15 Jumping Jacks
🔵16/12 Alt. Front Rack Lungs
🔵 8/9 Burpees

Follow for more workouts.

Workout of the day 💪

Strength - Metabolic Conditioning (METCON) Workout

Superset: 4 sets
🔵 6-10 Push Press
🔵 Max Ring Rows
1 min rest between sets

METCON: Every 3 min x 5
🔵 15 Goblet Squats
🔵 12 Renegade Rows
🔵 9 Hang Sn**ch (e/arm)

Workout of the day 🏋🏻‍♂️

Strength - Metabolic Conditioning (METCON) Workout

Superset: 4 sets
🔵30s Wall Sit/ Squat Hold
🔵20 Weighted Glute Bridges
1 min rest between set

METCON: EMOM 20’
🔵7 Air Squats
🔵5 V-ups/Knee to Elbows
🔵3 Push-ups

Follow for more workouts.

Teamwork Workout

5 Rounds

- 14 DB Squat Cleans
- 14 Burpees Pullups
- 400m Partner Run (both run)

Follow for functional fitness tips & motivation.

Plate Weight Workout

Circuit 1: 3 Rounds

12 Romanian Deadlifts
12 Bent Over Rows
24 Reverse Lunges
12 Narrow Chest Press
12 Overhead Tricep Extension
12 Overhead Halos

Circuit 2: 3 Rounds

12 Plank Plate Pull Through
24 Standing Oblique Crunch
12 Clean to Press
12 Push Press
12 Bent-Leg Jackknife
12 Russian Twists

Follow for more workouts.