#QLFLIVESESSION

SINGLE Arm Kettle Bell press with AB contraction 

3 sets 20 reps!

These will murder your stomach
Then this !!! Bruhhhhhh top 10 greatest moments in life
Bruhhh... This really happened.
The thing about men is we don't grow up we just get better toys ! Whooooop!!! 

#QLFLIVESESSION 

TIRE FLIP 
3sets
#QLFLIVESESSION 

Hold the plank or we starting over !!

5 sets of 15 seconds !
#QLFLIVESESSION 

Chin ups  3x8

#LikeAGirl
#QLFLIVESESSION 

" slow temp" mountain climbers w/ oblique twist 

2 sets 40reps
#QLFLIVESESSION 

STABILITY BALL CHEST FLIES 

FOCUS: CHEST,ARMS,CORE!!!!
3 sets 15reps

Superset: pushups
#QLFLIVESESSION 

TRX DAY at the gym ! She's down over 50lb but works like she's not

#TRX #TotalBody #TrainWithQLF
#QLFLIVESESSION 

DB plank row x burpees 
3x15

(Training my sister to fuck dudes up if I'm not around lol )
#QLFLIVESESSION 

Workout :
Deadman skull crusher

Focus : triceps 

Sets /rep:
5x15 

Go!!
#QLFLIVESESSION 

Hurdle TRI- Dips x lunges 
3 x 20 

#iLoveMyHobby #QLF
#QLFLIVESESSION 

BarBell Dead lift 

Focus: total body ; core, legs, arms, back

3 sets 60 seconds each 

GO!
#QLFLIVESESSION 

TRX jump squat 

Focus : core, quad, hamstrings, gluteus

3 sets of 15 

Okay.. Back to work ..
#QLFLIVESESSION 

Half burpees x sumo squat deadlift 

Total body workout for core, arms , legs, and lower back
#QLFLIVESESSION 

Best workout for getting your butt tight and firm!

Single leg stuff leg deadlift 
2 sets 30 reps
#QLFLIVESESSION 

Kettle bell hold ( 50lb) w/ kettle bell press ( 25lb)

We going for 9% BF this summer lol
#QLFRECAPSESSION 

Session with @Krislovaa won't won't re-rack the weights but she goes in

Stuff leg deadlift
4x12
#QLFRECAPSESSION 

CARDIO MONDAY

BOXING SESSION 

Heavy bag session.
#QLFLIVESESSION 

Sit-up x standup x explosive box jump off 1 leg.. I might be crazy lol 

3x10 each leg.
#QLFLIVESESSION 

Lateral side shuttle x half burpee 

4x 10( back and fourth) 

#TrainWithQLF #TotalBody #the2%
#QLFLIVESESSION

Workout : Explosive box jump with kettle 

bell chest press 

4x12

#TrainWithQLF
#QLFLIVESESSION 

ELEVATED PLANK N ROW

3 sets of 15 

Advanced workout please don't die

#TrainWithQLF
#QLFLIVESESSION 

INCLINE SIT AND STAND ! 

Focus: core, legs , butt 

#TrainWithQLF

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BodybyZeus

The cave that batman was in

Certified Personal Trainer , Founder & CEO Quantum Leap Fitness(blog) Aspire to inspire Cultivating a culture One pound at a time

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