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Your thoughts have consequences so greatly, they shape your reality... Unknown It's up to you to make that change , so do it because you deserve it. Happy Saturday 🏃🏽‍♀️🏃🏽‍♀️ (at Parque das Nações)

◀️◀️◀️◀️rewind

Happy Hump Day! Back/ Shoulders/HIIT on the elliptical BACK perform all 3 exercises rest 1.5 minutes repeat for 4 rounds A1: Cable lat pulldown pronated grip x 15 A2: Machine lat pulldown wide grip x 15 A3: Seated cable rows x 15 A4: BB rows x 15 SHOULDERS : 4 rounds, perform the same side as a tri set before moving on to the other arm A1: Lean IN lateral raise x15 A2: Lean AWAY lateral raise x15 A3: single arm db row- aim for the db to hit your shoulder B1: rear delt fly 4 sets x15 B2: cable underhand raises 4 sets x13 B3: cable front raises 4 sets x13 B4: Face pulls x 15 (at Lisbon, Portugal)

Flex Tuesday or thumbs up Tuesday whatever it is I hope your having a great Tuesday 😁 Chest/Arms/HIIT 30 sec to 30 sec for 10 rounds *set 1x 15 to failure *set 2 x 12 to failure *set 3 x 10 drop set CHEST 3 sets Superset1️⃣ Flat bench press Flat bench db flys Flat bench db narrow press Superset 2️⃣ Incline db press Incline db flys Incline db narrow press Superset 3️⃣ Cable flys low position Cable flys shoulder position Cable flys high position BICEPS...4 sets last set being a drop set Db alternating curls 12 reps BB curls 12 reps Cable alternating curls 12 reps TRICEPS...4 sets last being a drop set V-bar press downs Tricep overhead extensions Cable tricep extensions Dips (at Lisbon, Portugal)

New week, New beginnings. Monday Quads and Abs/ up hill treadmill walk Superset 1️⃣ 4 sets adding weight with each set SM full squats 15 reps Goblet sumo squats 20 reps Superset 2️⃣ 5 sets adding weight T-bar squats 15-20 reps DB statistic lunges 20 reps per leg * SM hip thrusters 5x 20 reps * BB Deadlifts 5x 15 reps *Leg extensions 5 x12-15 *Leg Curls 5 x12 reps Abs 4 sets 20 reps Stability ball knee tuck Stability ball crunches Stability ball rolling plank ( don't know what to call these) Lateral leg raises Leg raises followed by hip raises (at Lisbon, Portugal)

Push and pull day Chest/ Back/ Abs/ Elliptical Superset 1️⃣4 sets Incline bench press 15,15, 12,10 Machine assisted pull-ups 15, 15, 13,10 Cable tricep press down 15 reps Superset 2️⃣ 4 sets 12 reps BB bench press BB bent over rows DB tricep kickbacks Superset 3️⃣ 4 sets 12-15 reps DB bench flys Single arm row with a twist Overhead DB tricep extensions Superset 4️⃣ 4 sets 12-15 reps Incline DB bench press T-bar rows Weighted dips Superset 5️⃣ 4 sets Push-ups 12-15 Hyper extensions with weights 20 reps (at Parque das Nações)

Gainz! Gainzz! Gainzzz! 💪😁 Scenario; you've just spent the last 45 minutes to one hour scrolling through Facebook, Instagram, Tweeter, Tumbler and whatever existing social app there is. Those LOST minutes could have been spent inside a gym, or doing a workout from home, or running outdoors. So the next time you say to someone I don't have the time to exercise, remember the lost minutes spent daily, weekly, and monthly scrolling through social media apps looking at someone else's life instead of bettering yours. I hear from so many people who say to me I just wish I had your time... my answer is always the same...most gyms open up as early as 5 am and close late at night. Your home is opened 24 hours, and the outdoors never closes. Change starts when you decide it's time to get FIT!!! (at Parque das Nações)

Physically strong, Mentally indestructible. Quads, Hams, Glutes .... Saturday😁 BB squats 4 sets 12-15 reps( warm -up) Smith machine feet close low squats 4 sets 18 reps T-bar squats 4 sets 18 reps Superset with T-bar sumo squats 4 sets 15 reps DB walking lateral lunges with pause 6 sets 12 reps Forward lunges 4 sets 12 reps Side lunges 4 sets 12-15 reps Leg extensions unilateral nonstop 4 sets 15 reps per leg Leg extension unilateral followed by both 3 sets 12-to Failure ( R leg, L leg, both = 1 rep) 🔥🔥 Leg press side leg 4 sets 12-15 Leg press feet close 4 sets 12-15 Deadlifts 4 sets 15 (at Parque das Nações)

Wild Child

I'm am absolute fan of stretching before and after training. It relaxes and unwinds me after pounding my muscles hard. I've been stretching since I can remember and my range of flexibility is Amazing! So after your workout don't be lazy, reward your muscles with 👉🏼The health benefits of Stretching #1 increased circulation #2 greater flexibility #3 better balance #4 lower stress levels #5 reduced injury risk #6 reduced pain #7 more energy #8 increased mobility #9 improved posture #10 increased exercise performance (at Parque das Nações)

Feche os olhos e pense em algo bom... -------------------------------------

If there's a will there's a way. Todays Leg workout was all about stacking that weight, and doing as many reps as I possibly could until it shook, shivered and burned. SM squats 4 sets 20/20/15/10 SM reverse lunges on step 4 sets 20/20/15/12 Side lunges 4 sets 12 reps Bulgarian split squats 4 sets 10-15 Single leg RDL 4 sets 15 reps Leg extension 4 sets 10 followed by 3 sets of 10/8/6/4 ( literary wanted to cry at this moment) Leg curl 4 sets 20 reps Leg press feet close together 4 sets 20 reps Machine glute kickbacks 4 sets 15 Machine glute side extensions 4 sets 20 reps (at Parque das Nações)

Mind over matter, in this case mind over stomach virus. I could have stayed home this Monday morning but eventually I would have dragged my behind out of bed and trained. Chest/Back/ Triceps/Abs/ Elíptical HIIT Superset 1️⃣ 4 sets 12 reps Cable crossovers Cable lat pulldown pronated grip Tricep overhead extensions Superset 2️⃣ 4 sets 15 reps Seated chest press Lat pulldown neutral grip V-bar tricep press downs Superset 3️⃣ 4 sets drop sets DB incline chest press 10/10/10/10 Wide grip seated rows 10/10/10/10 Rope tricep press down w/ a twist 15 reps Superset 4️⃣ 4 sets 12 reps BB bench press Bent over BB Rows BB close grip tricep presses Superset 5️⃣ 4 sets 15 -20 reps Push-ups Back extensions ABS 4 sets Alternating one knee to chest 15 reps followed by leg lifts 15 reps Lateral raises 20 reps Ab rope pull downs 30 reps (at Parque das Nações)

Happy Sunday🖤 Shoulders/Biceps/Abs/ Cardio Superset 1️⃣ 4 sets 12 reps Seated shoulder press Alternating bicep curl Standing front raise w/ medicine ball Superset 2️⃣ 4 sets 15 reps Seated lateral raises Hammer curls Seated underhand db raise Superset 3️⃣ 4 sets 12-15 reps Leaning lateral raise Bent over rear delt raises Seated single arm Around press Superset 4️⃣ 12-15 reps Standing V presses Cable behind the back lateral raises Cable bicep curls ABS 4 sets 15 rep V-Ups Straight leg raises Hip raises Lateral twists Lateral Raises Cable rope for abs (at Parque das Nações)