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Black Frog Fitness

ข้อมูลการติดต่อ, แผนที่และเส้นทาง,แบบฟอร์มการติดต่อ,เวลาเปิดและปิด, การบริการ,การให้คะแนนความพอใจในการบริการ,รูปภาพทั้งหมด,วิดีโอทั้งหมดและข่าวสารจาก Black Frog Fitness, ผู้ฝึกสอนส่วนบุคคล, Phuket.

FITNESS MADE DIFFERENT
With 25 years of fitness experience I help people to reach their goals & transform their body with customized workouts - Kettlebell Mobility & Functional Fitness expert

14/01/2026

🌴TOTAL BODY SINGLE KETTLEBELL COMPLEX
Cardio? No thanks, I'd never waste my time on a treadmill, I do kettlebells i burn, I build, i get stronger and do it anywhere!
Any questions?
6️⃣ x 6️⃣
Power - Strength- Conditioning
6 x Alternated Tactical Clean Thrusters
6 x Alternated Hand to Hand staggered Swings
6 x Alternated Tactical Clean Lunges
6 x Handle Push-ups
6 x Rows
6 x Halos
Kettlebell complexes get it done in no time and work literally on everything.
Start with simple complexes and creating them with the moves that you know, then add as you progress and improve your techniques
Why Kettlebell complexes:
👉Burn fat fast – High calorie burn + massive afterburn effect
👉Build muscle – Great for hypertrophy (especially upper body & traps)
👉Insane conditioning – Combines strength + cardio in one go
👉Time-efficient – Full-body workout in minimal time
👉Hits multiple qualities – Strength, hypertrophy, power & endurance simultaneously
👉Improved work capacity – Builds mental & muscular endurance under fatigue
👉Better skill & technique – Accelerates learning & perfects movement patterns
👉Stronger core & grip – Constant tension & anti-rotation demands
👉Very fun & varied – Keeps workouts engaging and fresh
👉Versatile & minimal equipment – One kettlebell = endless complex options
Perfect bang-for-your-buck training! Send me a DM learn kettlebells and unlock your full potential

11/01/2026

⌛️BODYWEIGHT FULL CORE & MORE EXPERIENCE
Bodyweight core workouts are important and enhance any other training sport and activities you perform.
Great ones are also for shoulder stability, triceps,mobility and legs
Add these to your library and include in your routines to level up your core stability body awareness game or work on the full body when you don't have weights and want to train anywhere you are.
BODYWEIGHT MATTERS
Bodyweight workouts and core activation routines should be in everyone's routines
Here is why:
👉Bodyweight workouts build functional strength, improve mobility, and enhance endurance without equipment, making them accessible, cost-effective, and adaptable for all fitness levels to support daily activities and prevent injuries.
👉Core activation routines strengthen the midsection for better posture, stability, and balance, reducing back pain risk, boosting athletic performance, and aiding in efficient movement during exercise or everyday tasks.
📲 Reach out to train get healthier & unlock your full potential
Happy Sunday

11/01/2026

🌞TAKE OF THE DAY
Why 90% of people don't get results!
Mostly never stick with a plan long enough in training and nutrition
Stop changing and switch from a way to train to another and from a diet to another

Stay consistent with
👉Same resistance/weight training peogram
👉High protein in 80% of your mesls
👉Daily steps
Repeat it over months years decades, keep growing and never stop

08/01/2026

🔥SIMPLE PRECISE EFFECTIVE
Double kettlebell move that will torch your full body
Clean
Rack Squat
Press R
Rack Squats
Press L
Repeat 6 times
Rest accordingly
Minimum 6 rounds
(Tey to perform them in around 20 minutes)
Get it done in no time with this complex:
Cleans will work on your posterior chain & arms
Rack squats will smash your core and legs
Single presss while holding the other kettlebell on a rack isometric position will also crush your core and the whole upper body.
Like
Save
Try
And let me know how many rounds you have

06/01/2026

👣WALKING >>>> RUNNING
Walking is better than running and isn't even close (unless you sprint)
👣Walking/hiking 10,000+ steps per day is usually WAY more beneficial than running long distances — especially for most people who want sustainable health without wrecking their body.
If done in nature is even better and less boring than on a treadmill.

Here’s why:
✔️Super low impact
Walking puts only ~1.5× your body weight on joints per step.
Running slams them with 3–4× body weight — every single stride. Over months/years, that difference adds up to far less wear, tear, and pain.
✔️Easy to do every single day
You can rack up huge calorie burn (often 400–700+ kcal on a good day) without feeling trashed. Consistency beats intensity for long-term fat loss and health.
✔️Much better at preserving muscle
Long steady-state running tends to eat into muscle (especially if calories/carbs are low).
Daily walking + decent protein keeps you lean while protecting the muscle you already have.
✔️Way lower injury risk
Shin splints, knee pain, IT band issues, stress fractures — these are extremely common with frequent long-distance running.
Most walkers never deal with them.
💪One small upgrade that’s actually smart:
Add short sprint bursts (10–30 seconds all-out effort) a few times a week.
This builds power, spikes metabolism, improves heart health — and does almost zero joint damage when done right (on grass/track, good shoes, proper warm-up)
Bottom line:
👣Walk a ton every day (10,000+ steps).
💥Sprint a little sometimes.
Your joints, muscles, recovery, and future self will thank you for decades.
Long-distance running can be great for a small percentage of people with perfect biomechanics, recovery, and luck — but for the vast majority? Walking wins. Big time all the time!

05/01/2026

🏖KETTLEBELL LOADED MOBILITY
Where mobility meets strength to future-proof your body and crush the aging game while working on your muscles
Please like comment and save to help me to reach and make more people healthier and stronger through kettlebells and functional workouts
:
1️⃣ WINDMILLS
2️⃣ TURKISH GET UPS (Best exercise in fitness)
3️⃣ STRADDLE GET-UPS TO HALOS
4️⃣ SHIN BOXES
5️⃣ DEEP SQUATS HIPS OPENERS
6️⃣ KNEELING WINDMILLS
7️⃣ ANKLE MOBILITY
8️⃣ 90/90 SHIFTS
🔟 TURKISH GET-UPS DIFFERENT ANGLE

LISTEN TO THE LAST VIDEO THAT SUMS UP
These are my best loaded mobility that I will forever include in my routines.
Loaded mobility is a game-changer for long-term strength performance and longevity: it builds resilient, bulletproof joints by strengthening them through full ranges of motion under load, far beyond what unloaded work can achieve.
This approach upgrades your overall strength, enhances stability, reduces compensation patterns that lead to wear-and-tear, and keeps you moving powerfully and pain-free for decades—turning mobility into a foundation for sustained heavy lifting and active life without breakdowns.
📲 DM TO TAKE CONTROL OF YOUR HEALTH AND GET IN THE BEST SHAPE OF YOUR LIFE