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

At Home Leg Workout

AT HOME LEG WORKOUT💥

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With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today!
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Warm up first – 3 minute of lunges, 20 air squats
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Goblet Squat
🔹5 x 20 reps
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Full Range Glute Extensions
🔹4 x 15
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Single Leg Stiff Leg Deadlift
🔹6 x 10 each leg
Superset with
Single Leg Glute Extensions
🔹6 x 10 each leg
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Lunges In Place
🔹4 x 8 each leg (Pause 1inch from ground)

Time to work!!
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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

At Home Vertical Jump Workout

I know it seems hard to get a good workout in without a gym or equipment but it’s still possible! For my athletes that want to increase their vertical and those of you wanting a different workout, I have something for you!

This is a workout that can be done at home! I will be doing some more workouts like this, including speed workouts and more strength building, fat loss workouts!

I hope everyone is having a great day!

-Alex Costa-