C • h • e • r • y • l • S • p • e • e • d • 🏃🏼‍♀️•🏃🏼‍♀️•🏃🏼‍♀️💨 . . . Here’s an ENTIRE body-weight workout you can do ANYTIME, ANYWHERE! I did this entire circuit in only 5 minutes! (Ok ok I sped it up a bit—you caught me. 💁🏼‍♀️ My head really doesn’t spin around freely on its own lol) Rep out each of these moves, one right after the other, and don’t forget those isometric holds! (I know it looks like a millisecond, but I held each iso-hold for 10 to 30 seconds each.) . . 🔹30 Seated Bicycles with ISO Hold 🔹(3 out-3 in) V-sit to Knee-Tucks, 15 secs each 🔹 Tricep Presses with iso-hold in bridge to 🔹 Reverse Plank with iso-hold and reverse plank hip-flexor leg-lifts 🔹 Standard Pelvic Thrusts with iso-hold Glute Bridge 🔹 Adductor/Abductor Thrusts with iso-hold Plié-Bridge 🔹 Lower-Ab-Lift with iso-hold 🔹 Lower-Ab Corkscrew with iso-hold ea. side 🔹 Diamond Pushups to Chattarunga(Tricep Push-up) iso-hold 🔹 < < S• T• R• E• T• C• H > > REPEAT! . . 💪🏼MUSCLES WORKED: pretty much the whole dang body! #FullBodyFit #FunctionalFitness #FlexYourFaith #ShowYourStrength #CherylNormanFit . . . . . . . . . . #moveyourbody #cherylspeed #fullbodyfitness #flashdance #airhump #frogpump #bootywerk #strongtothecore #glutegrrrlguide #bodyweightworkout #fullbodyworkout #strengthtraining #isometrics #abwerk #glutebridge #hipthrusters #bicyclecrunches #reverseplank #pushups #troublezones #triceppresses #leglifts #vsit #chattarunga (at Goelet A.C. Beuf Community Center)

BLEACHER BURN!!! 🔥🔥🔥 #ThrowbackThursday! Great idea when you are short on time or lacking equipment! Use your stairs at home! 💪🏼💥🙌🏼 ••••••••••••••••••••••••••••••••••••••••••• F O O T B A L L 🏈 M O M 🏈 W O R K O U T 🎉🎉🎉 for #motivationalmonday! It's about #NOEXCUSES people! Get it in wherever and whenever you can! Gav and Judah had one hour of #pregame practice before their 9am game, so I got in a 3 mile #run with my girl @momof3minions, then we cheered our boys onto #victory at their first #flagfootballgame of the season. I had another hour to kill after Gav's game and before Bro's, so I did some rounds on the bleachers, and then cheered again as I watched @savage_broden_4 kick some #flagfootball butt and win his game too! Also got in my #vitaminD and a tan! #multitaskingmama! We had lunch with the fam and a friends birthday party, so I knew if I wanted my #workout, I had to put in a little more #effort, get creative, and make it work! 💪🏼🙌🏼🏃🏻🎉 This was my #SaturdaySweat! #girltalk included! 👯🏆🙌🏼🎉 #mondaymotivation #hiit #cardioainthardio #intervalworkout #bleacherburn #getcreative #switchitup #cherylnormanfit #faithfitnessfashion #teamlabrada #fitspo #shewhodares #fitmom #footballmomworkout #footballmom #strongmama #cherylspeed hashtagifyoufriendrequestmychildandyoudontgetmyapprovalfirstikeelyoudead 💪🏼👺 Got it? 💁🏼 (at Westwind Elementary School)

💪🏼 M O V E O F T H E W E E K ! 💪🏼 ✳️#MondayMoveOfTheWeek!✳️ Hey Fam! 🙋🏼 Here's an #ALLinONE #shouldersandtriceps #moveoftheweek for you that you can do ANYWHERE! #nogymnoproblem! Grab a pair of #dumbbells or a couple water bottles or gallons if you're stronger (I'm holding only 10lb #weights), and go to town on this #bouldershoulder and #tricep moves of the week! I'm making my clients and classes try this all in one burner this week! Start with a pair of dumbbells that you are comfortable with, because they will get heavy FAST! #FrontRaise into an #UprightRow into a #LateralRaise into an #OverheadTricepExtention FTW (for the win)! 💪🏼🏆🙌🏼 Try it, you'll see! 💪🏼😱🙌🏼 Not to mention it's great for #corestabilitytraining and balance too!!!👍🏼😉 Watch your form, it gets heavy fast, so try not to swing, and don't strain your neck! Don't use momentum to get it done. Let your #shouldersNtris do the work! Really slow it down for the most #results. This is a quick #upperbodyworkout for #homeworkout, gym, or away! Give 3 sets of 10 reps a go, and LMK what you think! #Share and/or #tag a friend! Enjoy! (Video obviously sped up to fit 1-minute mark!💪🏼🏃🏼And sorry for the poor quality, but you get the idea! Right?!) - - - - - #cherylnormanfit #faithfitnessfashion #wod #dumbbellworkout #bodybycheryl #workoutoftheday #workoutoftheweek #bouldershoulders #combomove #cherylspeed