Spidercise

04/05/2024

30/04/2024

WHEN PARENTS GET OLD ...
Let them grow old with the same love that they let you grow ...
Let them speak and tell repeated stories with the same patience and interest that they heard yours as a child ...
Let them overcome, like so many times when they let you win ...
Let them enjoy their friends just as they let you …
Let them enjoy the talks with their grandchildren because they see you in them ...
Let them enjoy living among the objects that have accompanied them for a long time because they suffer when they feel that you tear pieces of this life away ...
Let them be wrong, like so many times you have been wrong and they didn’t embarrass you by correcting you ...
LET THEM LIVE and try to make them happy on the last stretch of the path they have left to go; give them your hand, just like they gave you their hand when you started your path!

“Honor your mother and father and your days shall be long upon the earth” - God

14/02/2023

Get toned glutes and thighs on this Valentine's Day. ❤️😉

Very helpful to have strong lower half for all sorts of reasons.

But if you wanna focus on just getting super sexy glutes and thighs with just a single movement and a pair of dumbbells then this exercise is one to try.

Ouch!!!

Have fun with it.

🍑 💪🏽 ❤

17/11/2022

My deadlift journey so far...

Spider ( 𝗙𝗮𝘁𝗹𝗼𝘀𝘀 𝗖𝗼𝗮𝗰𝗵) shared a post on Instagram: "My Deadlift journey so far... ...

15/04/2022

Ron Allen, Chris Bleth, John Debney, Nick Ingman & his Orchestra • Crucifixion

10/03/2022

https://www.instagram.com/p/Ca6O9VKINQZ/?utm_medium=copy_link

22/01/2022

Do this 5 min mobility wod every day to improve or maintain your mobility.
You can also do it as part of your warm-up before lifting.
Or as a stand alone mobility workout, there is nothing to stop you from doing it several times a day to stay loose and avoid pain and tightness.

Perform each exercise smoothly, increasing your range of motion as you feel your muscles relax and your joints get looser. However, NEVER force the movements, as doing so could result in injury.

Do each of the following exercises for about 60 seconds to total five minutes.

5 Likes, 0 Comments - Spider ( 𝗙𝗮𝘁𝗹𝗼𝘀𝘀 𝗖𝗼𝗮𝗰𝗵) () on Instagram: “Do this 5 min mobility wod every day to improve or maintain your mobility. You can also do it as…”

19/01/2022

posted on their Instagram profile: “So when I'm pressed for time and want to get a strength session in without all the rest time the…”

07/06/2021

Need to work your glutes, abs, legs and back? That's knee friendly and and great deadlift alternative if you don't have barbells?

Try the Single Leg Warrior Row

This exercise is a much safer alternative to deadlifts and it’s almost as effective.

Here’s the thing:

To actually make a deadlift “worth it,” you need to be lifting quite a bit of weight ( at least your own bodyweight, ideally 1.5 times your bodyweight)

Combine that with the fact that few people have the correct technique to perform heavy deadlifts properly.

On top of that is deadlifts can place extra strain on your back (especially if it’s already bothering you)

This is a recipe for disaster!

So…

How do you get a “deadlift” without doing a deadlift?

You do the Single leg Warrior row as shown.

27/05/2021

Sometimes the days gets so busy you really don't have much time in your day for a workout...

What do you do then? Well it's okay to miss a workout. That's not a problem.

But what if you just want to do something without disrupting from your busy day of responsibilities?

Then this is my go to 5 min workout which I swear by.

The Kettlbell swing is all you need.

First thing make sure your form and technique is on point. The swing is not an upper body front should raise.

A common mistake is using your shoulders to get the height of the bell.

It's not. It's all about the explosive hip drive. It's almost like bouncing the bell from your hip.

Anyway assuming you have your technique in point.
Choose a bell that you can do as heavy as you can with good form.

Perform 30 seconds maximum reps rest 30 seconds.
Repeat for 5 rounds.

That's it. Workout done in 5 mins.

I love the simplicity of kettlebells and more importantly the flexibility of knowing what to do in only 5 mins.

I understand sometimes life really is too busy and a workout is the last thing on your mind.

But this not only is beneficial for me physical and mentally it also helps me to keep going... Consistency for when I do have more time... I love it.
And I hope you find this useful tip too 👍

5 min workouts do "work" ✌️

24/05/2021

"This workout is way more effective than a "normal" gym workout " - my client

Here's me demonstrating the fat burning effectives of an afterburn workout, ( burning calories even after you have stopped training)

Again not an easy workout but the best thing is this is saleable to your level of fitness.

The workout consists of
10 tyre flips
10 Box jumps
5 pullups
10 push ups

Sounds simple and it kinda is...

The reason why this is an effective workout?
Lots and lots of strength and explosive based movements.

Always the best combination when it comes to effective fat burning workouts.

Stay away from the steady state slow cardio if fat burning is your goal.