FitMarek

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Helping you crush your fitness goals 💪 | Strength, health & confidence coach 🏋️‍♂️ | Helping busy adults lose 20+ lbs in just 90 days.

DM “SHAPE” to learn more about coaching.

10/30/2026

I’m a HUGE fan of functional strength training!

Why? Because it builds real-world strength, improves grip endurance, challenges core stability, and helps your body move and perform better in everyday life.

If you haven’t tried it, this workout is for YOU!

Just 3 simple movements:
-Heavy DB Farmer’s Carry (25 meters)
-Single-Arm Overhead Dumbbell Carry(25 meters each side)
-5 Push-Ups

Set your timer for 30 MINUTES, keep moving with good form, and see how you feel!

For reference, I’m using two 85 lb dumbbells for farmer’s carries and one 65 lb dumbbell for overhead carries.

Choose weights that challenge YOU while allowing proper technique. Heavy is relative!

Train for strength. Train for function. Train for LIFE!

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10/29/2026

Fitness is about BALANCE, not punishment! 💪

You don’t need extreme diets, endless workouts, or to give up your favorite foods to stay fit.

LIVE YOUR LIFE! Enjoy good food, go out, have fun, spend time with friends, and make memories!

Just stay active, be consistent, and practice moderation.

Remember, fitness should ADD to your life, not take away from it! 🔥

10/27/2026

12-Minute AMRAP — Upper Body Burner
ONE DUMBBELL. 3 MOVEMENTS. NO EXCUSES!

Complete as many rounds as possible in 12 minutes.
1. 10 Single-Arm DB Push Jerks (5 each arm)
2. 12 Single-Arm DB Rows (6 each arm)
3. 14 Single -Arm DB Floor Press (7 each arm)

Recommended Dumbbell Weight (one DB):

Men: 35–50 lbs
Women: 15–30 lbs

Choose a weight that challenges you while allowing proper form throughout the 12-minute AMRAP. Scale up or down based on your strength and experience.

Rest only when needed. Keep your transitions quick and maintain proper form.

10/26/2026

24-MINUTE LEG WORKOUT — NO EQUIPMENT!

8 ROUNDS | 40 SEC WORK / 20 SEC REST

Each round includes 3 exercises:

Air Squats — 40 seconds
Reverse Lunges— 40 seconds
Tiptoe Walks — 40 seconds

Rest 20 seconds after EACH exercise
After completing all 3 exercises, start the next round

💪 Want more of a challenge? Throw on a weighted vest!

10/25/2026

FAT LOSS OR MUSCLE GAIN? SAME WORKOUT. DIFFERENT GOAL.

Guess what? You don't need two completely different training programs.

What actually changes?
✅ Your nutrition
✅ Your calorie intake
✅ Your training intensity and progression
✅ Your consistency

FAT LOSS: Calorie deficit + strength training
MUSCLE GAIN: Calorie surplus + strength training

Same lifts. Same effort. Same dedication.

Different fuel. Different goal.

Stop chasing magic workouts and secret training splits.

Your results aren't built by constantly changing your workouts. They're built by showing up, training hard, eating for your goals, and staying CONSISTENT.

Follow on youtube for more free workouts and fitness tips!

10/24/2026

12 ROUNDS. 504 REPS. CAN YOU SURVIVE?💀

One brutal full-body workout. No shortcuts. Just grit, sweat, and determination! 💪

🔥 12 ROUNDS FOR TIME:

10 DB Deadlifts
8 Goblet Squats
6 Alternating Devil Presses
8 Butterfly Sit-Ups
10 Burpees

SUGGESTED DUMBBELL WEIGHTS:

Men: 35-50 lb
Women: 15–20 lb per dumbbell
Scale as needed to maintain proper form.*

Pace yourself, stay consistent, and FINISH STRONG!

👇 Drop your time in the comments!

Save this workout and FOLLOW on YOUTUBE for more FREE workouts!

10/23/2026

15-MINUTE BARBELL AMRAP

15 minutes. As many rounds and reps as possible. How many can you finish? 🥵

EVERY ROUND:
7 Hang Clean & Jerks
14 Push-Ups
7 Thrusters 14 Sit-Ups

🏋️ Recommended Barbell Weight:
-Men: 75–95 lbs
-Women: 45–65 lbs

Choose a weight you can control with good technique throughout the workout. Scale as needed!

Keep moving, maintain proper form, and rack up as many rounds as possible in 15 minutes!

💪 More free workouts on YOUTUBE

10/21/2026

10 MINUTES. ONE MENTAL BATTLE.

Power Cleans + Jerks. That's it.

Sounds easy? Think again.

10-minute AMRAP. As many rounds as possible.

At first, your body feels strong. The weight moves. Your breathing is under control.

Then fatigue kicks in. Your grip gets tired. Your shoulders start burning. And your mind starts negotiating.

That's when the real workout begins.

It's not just about strength. It's about staying focused, maintaining technique, and pushing through discomfort.

💪 How many rounds can YOU complete in 10 minutes?

10/18/2026

STRONGER LOWER BACK. BETTER CORE STABILITY.

Meet your Quadratus Lumborum (QL)— a deep lower-back muscle that helps stabilize your spine and pelvis.

TRY THIS:

✅ Stand on a weight plate with a kettlebell beside you.
✅ Reach across your body, pick it up, and stand tall.
✅ Lower it with control, then repeat using the opposite hand.
✅ Keep your core braced and avoid twisting.

WHY IT WORKS:
This movement challenges your QL, obliques, and other core stabilizers while building strength and control under uneven loading.

Start light. Move with control. Progress gradually.

10/15/2026

LEG WORKOUT. 5 ROUNDS. NO EXCUSES.

5 rounds of:
💥 10 Alt Barbell Reverse Lunges
💥 15 Jump Squats
💥 20 Alternating Lateral Lunges
💥 45-Second Wall Sit

⏱️ Rest 60–90 seconds between rounds.

No fancy machines. Just strength, balance, and endurance.

Save it. Try it. Comment DONE! 🔥

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60136

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