Free workouts

View this post on Instagram

Workout Wednesday #5 is a 25 minute AMRAP. That means you need to complete as many rounds as possible. On odd numbered rounds complete set 1. 10 DB Power Cleans (I used 20lbs) 5 Burpees 15 Side to side Mt. Climbers 10 Alternating leg V ups On even numbered rounds complete set 2. 10 lunges to bicep curls (used 20lbs) 5 Jump squats 15 Weighted Russian Twists 25 Butterfly kicks . . . I completed 6 full rounds and started on a 7th. Can you do more than me? 😁 Tag me in a post @sedulously.fit Or #sedulouslyfit and I’ll share your results in my story. . . . Note: I used 20lb Dumbbells for everything. Don’t forget to save and share this video. . . . . . #workoutwednesdays #freeworkout #houstontrainer #houstongym #houstontx #ketofitness #ketocommunity #fattofitjourney #blackfitness #hiitcardio #hiitworkouts #ketogenicathlete #hypothyroidism #circuittraining #fortheculture #fitfortheculture #melaninfitness #crossfitgirls #homeworkout #momswhoworkout #athomeworkouts #hometraining #igfitmoms #blackwomendoworkout #fitnesshelp #femalepersonaltrainer #personaltrainers

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Feb 6, 2019 at 1:04pm PST

View this post on Instagram

Workout Wednesday #4 is an arm burner. Who’s ready? . . . Complete for time: 10 rounds starting at: 100 jump ropes (modified Jumping jacks) 20 Kettlebell swings (air squats) 10 Push-ups (modified on knees) 10 Russian twist with the weight you used for kettlebell swings (modified lower weight or none) . . After round 1 is complete and every round after, drop the jump ropes by 10 reps. So round two starts with 90 Jump ropes and round three is 80… and so on, everything else remains the same. . . You’ll thank me later I didn’t say 100 jump ropes the whole time, your shoulders and arms will be on fire anyway. 🤣 . . Took me 25 minutes with a 35lb Kettlebell. Can you beat my time? Tag me in a post @sedulously.fit Or #sedulouslyfit and I’ll share your results in my story. Don’t forget to save and share this video. Thanks to @_theflex @thetrainersgym for their space. If you’re looking for a personal trainer in Houston. We are looking to work with you! Check us out. . . . . #workoutwednesday #freeworkout #fitnesshelp #houstontrainer #houstongym #houstontx #ketofitness #ketofit #fattofit #obesetobeast #fueledbyfat #athomeworkouts #blackfitness #hiitcardio #hiitworkouts #lchfdiet #ketogenicathlete #ketogains #hypothyroidism #kettlebellworkout #circuittraining #igfitmoms #igmoms

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Jan 23, 2019 at 6:32am PST

View this post on Instagram

Workout Wednesday #3 is a 25 minute Ascending ladder. That means you go through each movement in a row then go back to the beginning and add 1 additional rep each time you complete an entire round. . . Example: Once you have done all of these once on the 2nd round, you do each of them twice, on the 3rd round you do each of them three times. . . If you complete this, Tag me in a post @sedulously.fit Or #sedulouslyfit and I’ll share your results in my stories. . . 1. DB power cleans 2. Air squats 3. Lateral lunges, modified use no weight 4. Jump squats, modified use high knees 5. Bicep curls 6. Renegade rows (right, left =1 rep) modified use pushups no weight. Note: I used 20lb Dumbbells. I finished 9 full rounds, got up to 10 bicep curls. Don’t forget to save and share this video. Thanks to @_theflex @thetrainersgym for their space. If you’re looking for a personal trainer in Houston. We are looking to work with you! Check us out. . . . . #workoutwednesdays #freeworkout #fitnesshelp #houstontrainer #freeworkouts #houstongym #houstontx #ketofitness #ketofit #fattofitjourney #obesetobeast #athomeworkouts #blackfitness #hiitcardio #hiitworkouts #lchfdiet #ketogenicathlete #ketogains #hypothyroidism #circuittraining #igfitmoms #blackfitnesswomen #hiittraining #circuittraining

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Jan 16, 2019 at 6:08am PST

View this post on Instagram

Hey Ladies and Gents! Here is Workout Wednesday’s video 2. These will always be hiit cardio workouts, to get you moving and burning those cals in a short and sweet amount of time. Today’s workout will go as follows. . . 5 rounds for time: Round 1- complete 10 of each: Snatches Air squats with one dB Tuck Jumps or High Knees Shoulder to overhead press Shoulder taps Then 25 Bicycle crunches 30sec plank . . Round 2-complete 15 of each: Snatches Air squats with one dB Tuck Jumps or High Knees Shoulder to overhead press Shoulder taps Then 40 Bicycle crunches 45 sec plank . . Round 3-complete 20 of each: Snatches Air squats with one dB Tuck Jumps or High Knees Shoulder to overhead press Shoulder taps Then 60 Bicycle crunches 1 min plank . . On round 4 go back and do round 2’s reps and on round 5 repeat round 1’s reps. You’re done!!! My time was 27 mins, I used 30lb dumbbells. . . Good luck and have fun! Complete it with a family member of friend. Let’s get up and get moving today! . . . #workoutwednesday #freeworkouts #freeworkout #hiitcardio #hiittrainingworkouts #hiitworkout #hiit #hiitworkouts #circuittraining #circuitworkouts #fatlossworkout #fatlossjourney #houstontrainer #ketocoach #ketocoaching #ketohelp #ketoathlete #blackfitness #fitnesshelp #weightlosshelp #freeweightlosshelp

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Jan 9, 2019 at 6:58am PST

View this post on Instagram

Workout Wednesday #1 is a 20 minute AMRAP. That means you need to complete as many rounds as possible. I completed 7 rounds. Can you do more than me? 😁 Tag me in a post @sedulously.fit Or #sedulouslyfit and I’ll share your results in my story. 1. 15 Skaters 2. 10 DB Thrusters 3. 10 stationary lunges 4. 10 Push-ups 5. 20 Mt. Climbers 6. 10 V-Ups Note: I used 20lb Dumbbells. Don’t forget to save and share this video. Thanks to @_theflex @thetrainersgym for their space. If you’re looking for a personal trainer in Houston. We are looking to work with you! Check us out. . . . . #workoutwednesday #freeworkout #fitnesshelp #houstontrainer #houstongym #houstontx #ketofitness #ketofit #fattofit #obesetobeast #fueledbyfat #athomeworkouts #blackfitness #hiitcardio #hiitworkouts #lchfdiet #ketogenicathlete #ketogains #hypothyroidism #deadlifts #circuittraining

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Jan 2, 2019 at 7:39am PST

View this post on Instagram

Who’s ready to burn some cals and make some gains this year? Every Wednesday morning, I’ll be posting a workout, you can save and do yourself. I’ll also post my results , so you can try and beat me . 😁 If you complete it and choose to post it, tag me using #sedulouslyfit or @sedulously.fit and I will share your results in my stories. I’m doing this in an effort to get more people up and moving this year with free workouts and a guide on how to do the moves, so you are confident you are doing it right. I hope to see some people join in with me and get active!! Remember one workout will be posted every Wednesday, so let’s move! 💪🏽 First one will be up tomorrow morning. . . #freeworkouts #freefitness #freefitnesstips #workoutsforbeginners #helpwithworkouts #fueledbyfat #houstontrainer #ketogenicathlete #sugarlandtrainers #ketocoach #ketogeniclife #fitnesshelp #lchf #highfatlowcarb #fitmoms #igfitmoms #inspireothers

A post shared by 𝐒𝐡𝐞𝐫𝐢𝐥𝐥𝐞,𝐊𝐞𝐭𝐨•𝐅𝐮𝐞𝐥𝐞𝐝•𝐀𝐭𝐡𝐥𝐞𝐭𝐞 (@sedulously.fit) on Jan 1, 2019 at 6:50pm PST