10 MINUTE ABS

🔥10 MINUTE ABS🔥

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Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.

Set a timer for 10 minutes and get as many rounds as possible in! ⏱ 

🔸Full Body Pillow Pass

-10 reps 

🔸Alternating Cross Body Toe Touch 

-10 each side

🔸Russian Twist (elbows touch) 

-20 touches each side

🔸 Globetrotters 

-20 passes each side

📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂

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#ironstrengthandconditioning #gym #abworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #10minuteworkout #10minuteabs #athomeabs #athomeabworkout #athomeworkouts #sharktank

ARM WORKOUT!

NEW WORKOUT💥ARMS

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Warm up first – at least 10 minutes of slow steady cardio or pre activation work

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Cable curls 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Cable tricep extensions 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Giant Set (6 – 8rounds)

🔹Preacher Curls (wide grip) – 15

🔹Overhead Dumbbell Tricep Extensions- 15

🔹 Preacher Curls (hammer grip) – 15

🔹Rope Extensions – 15

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Reverse Curls 

🔹2 x 50

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Bench Dips

🔹2 x 50

Be ready for one of the craziest arm pumps you’ll ever have 💪

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#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining 

#healthylifestyle #healthyliving #healthandwellness  #tonedarms #strongerarms #workout #armworkout #armpump #curls

Become More Explosive With This!

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

Tag a teammate and hit the gym 👊

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#ironstrengthandconditioning #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #footballtraining #speed #increaseverticaljump #jumphigher #explosivetraining #explosiveworkout #athleteworkout #hangclean #plyometrics #plyometricstraining

Get FASTER At Home With This 1 Drill

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

2️⃣go down to one knee and take the other foot to the top of the stair

3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor

How Do I Increase My Vertical Jump?

Siri, help us out!

Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!





“Hey Siri, how do I increase my vertical jump?”

When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc. 

When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things. 

They would be:

🏋️Strength training (heavy)

🧘‍♂️ Warm up and pre activation

🐰 Plyometrics 

I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!

 #ironstrengthandconditioning #costafitness #fitness #strengthtraining #jumptraining #increaseyourvertical #verticaljumptraining #vertical #verticaljumpworkout #basketballtraining #longjump #highjump #footballtraining #jumphigher #strengthtraining #dynamicwarmup 

-Alex Costa-

🎉Client Appreciation Week🎉

🎉Client appreciation week🎉

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I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!

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For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.

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I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.

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I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼

#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining 

#healthylifestyle #healthyliving #healthandwellness #costafitness #fatloss #transformyourbody #transformyourlife #personaltraining #clientappreciation #giveaway #smallbusiness #thankful #fitnesslifestyle #healthy #healthandwellness

Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes 🍑

⭐️ Increasing squat & deadlift 🏋️‍♂️🏋️

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed 🏃‍♀️🏃

⭐️ Getting more flexible in the hips 🧘‍♂️🧘


Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

👉Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

👉I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.


I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 🍑 .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). 🏋️🏋️‍♂️


Tag your gym amigos and get to work 💪

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-

5 Secrets To Unlock Bigger Arms

Me and my homeboy

There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!

Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!

So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.

  • Increase the frequency of arm training (Duhh, I know)
  • Increase weight
  • Increase calories
  • More triceps (it’s 2/3 the arm) 
  • Try taking creatine (check with a doctor 1st)

Increase the frequency of arm training

The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.

Increase weight

Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.

Increase calories

A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.

More triceps (it’s 2/3 the arm) 

This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!

Try taking creatine 

A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.


Don’t forget recovery!

With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.

I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!

Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.

Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.


As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!

Workout #1

A1) Barbell cheat curls – 5 x 8

A2) Tricep cable push downs – 5 x 15


B1) Close grip bench – 5 x 8

B2) Hammer curls – 5 x 15 


Triset – 6 x 15 each 

C1) bench dips 

C2) cable curls 

C3) band tricep pushdowns 


Workout #2

Barbell cheat curls 

12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.


Triset- 5 sets here 

-Close stance push ups – till failure 

-Over head dumbbell tricep extensions – 12-15

-Band tricep push downs – 20 reps 


Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)

-Dumbbell twist curls – 10-15

-Dumbbell reverse curls – 10-15

-Dumbbell hammer curls – 10-15


Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!

-Alex Costa-

How To Make A Decline Bench – (GYM HACK)

GYM HACK💥

Want to target that lower chest? A decline angle is a great way to start. However you may be in the gym and the decline bench is taken, but need to get going. Take some bumber plates if available and set up a mini stack. I would not do more than 3-5 plates depending on how it is set up. Place them under the lower half of the bench to set up a decline angle.

This is also a great technique for if you have a flat bench at home and want to switch it up. The couple things you need to watch and check are safety factors. Make sure the bench is stable. I typically test this by pushing the bench at that end and sit on it and perform the movement WITHOUT weight first to ensure it will not slide. If you have rubber gym flooring and rubber bumber plates, you should be good. PLEASE use caution when doing this. I would try to get a spotter to help by spotting the weight and have the spotter also keep an eye on the bench to make sure it doesn’t slide.

Share with a friend and get to work! 

-Alex Costa-

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Iron Made Arm Workout


I know there’s a lot of stress right now with the election so what better way to simmer down and relieve stress than with a solid arm workout! Stop watching the news all day, take a break and get out of the house to enjoy the weather. Get some exercise, eat healthy food, practice some meditation and yoga. This is a simple way to relive a little stress that may be coming up.

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I put together a video you can watch while you workout so you can see form, sets and reps. I also included exercise tips on the video!

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Barbell curls 5×8

Tricep rope extensions 5×15

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Barbell skull crushers 4×12 

Hammer curls 4×8

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Bodyweight skull crushers 6×10-15

Seated curls 6×15

Band pushdowns 6×20