Frank Wall Fitness

Happy #MEMORIALDAY ___ It's time for some #MondayMotivation in your #WeeklyWorkout ___ The Full Body Circuit to Burn Fat Fast... ___ Did you know Summer is less than 23 days away? Did you know the best changes in your body on any program are made within the last few weeks before you finish it? ___ Anytime I've ever prepped for a photo shoot or fitness competition, things really didn't start coming together for me until the final 2 weeks of the prep ___ I don't walk around ripped all year long. If you want to make significant progress in the gym, neither should you! ___ Although with Summer knocking on the door, it's time to get lean! Have you worked out outdoors before with weights & sprints? You sweat so much more! ___ The workout this week is designed to: ___ Improve total body conditioning while not running on the treadmill. Unless you're doing DEADMILLS or the SKILLMILL......outdoor sprinting ALWAYS trumps the regular treadmill. ___ Look and be leaner instead of just getting a little skinny fat. If you're doing "Cardio" more than you circuit train, something is wrong. ___ Increase Your Anaerobic Threshold: The point at which your body loses the ability to process oxygen & burn fat. When we increase this, you'll be able to recover faster and breathe easier with an elevated heart rate ___ So here's the plan ___ 1. 10 Hang Cleans: If you don't know how to perform this movement with a Barbell, use dumbells as it's safer & less technical. 2. Prowler Sprint - 40 yards: You can put a plate on top of a towl and push it on the gym floor if you don't have one of these. 3. 10 Wall Balls: If you don't have a ball, a dumbbell squat to Press is fine. 4. 10 Pullups - If you can't do a pull-up, use the assisted machine, a band or perform a lat pulldown instead. 5. Track Sprint - 30 Yards - When indoors, leave the treadmill off and push as hard as you can for 20 seconds driving the belt with the balls of your feet. #DEADMILL 6. Repeat for 3 rounds. If you're #DIESEL enough, try 5 ___ Comment down below if you could use some more fat burning circuit routines ___ Tag a friend that needs a summer body in less than 23 days! See more

Got 10 Minutes? Well then let's train together Follow along with me and let's get this AB Workout going Best of all, you can do it from home with NO EQUIPMENT! You ready? #ABS #SixPack #ABWorkout #CoreTraining #ABExercises #Fitness #Exercise #exerciseathome

Check out @FrankWallFitness and click the link in my bio to get some next level 1-on-1 virtual coaching ___ Did you enjoy this video? Make sure to visit down below, like, comment & let me me know what you thought! ___ When this post reaches over 100 likes & comments, I'll take one lucky local and a friend with me to go visit the Ninja Course here! You will both get coaching on my Techniques & Tips! @NitroZoneFun... ___ Follow me @FrankWallFitness Follow @NITROZONEFUN Use the Hashtag #CoverModelBody & #NitroZoneFun Tag a friend ___ You and a friend can be the lucky duo (You must be locals!) ___ Want to check this place out? You can find it on Instagram @NITROZONEFUN ___ Address: 6344 Cash Ct NW, Peachtree Corners, GA 30071 ___ Nitro Zone houses one of the largest indoor ninja obstacle courses in the world! There's over 12,000 square feet of 30 + obstacles ___ I truly had to thank one of my coaches @ramenfood (Pat Chu) for teaching me a lot of skills to be better at this kind of training. I remember spending a few sessions just learning a simple Lache technique just to transition freely from the bars ___ This place will definitely test your strength, endurance & balance. The cool thing is that every time you come back you can find this environment changing with different obstacles and variations of them ___ They even have a Ninja Course for kids too! There's 10 obstacles there for them to play and have fun with. ___ If you're looking to do more than flip and run around, they also have an arcade, bowling alley, indoor go karts, bazooka ball (Lazer tag meets paintball) & a trampoline park ___ Do you need help improving your overall conditioning to be able to do some of what I just did? ___ Click the link in my bio @FrankWallFitness and apply for my coaching program to take your physique to the next level ___ #NitroZoneFun #NitroZone #FrankWallFitness #Atlanta #PeachtreeCorners #NINJAWARRIOR #Training #ObstacleCourse #OCR #Spartan #SpartanRace #AdultPlayground #WeekendWarrior See more

Save this workout for later and try it! I train all over the place. #LifetimeFitness #JohnsCreek just got a new #outrace rig and it's pretty cool You should do this to spark some fun into your exercise routine and to crush your next #OCR event... Try this sample routine 2x a week to help with your back & grip strength _____________________________________________ I can vividly remember my first @SpartanRace just a few years ago. I had been preparing for it for about a month and a half. I knew I'd have to run. So I started doing running about 3 days per week. Thank God I had a nice set of bars on a performance rig at Georgia Fitness at the time back in the Suwanee days I had only really used the rig for a few weeks prior to the race. Yet, I was overly confident the bars would never be my nemesis Fast forward to that first race....Within the first two minutes I had just jumped over 4 little trenches filled with water and felt my heart rate jumped to 170 bpm About 1.5 miles later I get to the first rig with bars, rings and looked like a tricep rope attachment at the end I make it all the way through with ease, gripped the rope, slipped, fell and then proceeded to do 30 penalty burpees I told myself never again will I fail at this obstacle Training for #SpartanRaces has been fun. Although it's been over a year since my last one, I've developed quite the grip strength I create weekly routines to improve at these events. Training is always a little different everytime at these bars. Have you ever done a #SpartanRace? Do the bars/rigs ever beat you up? Would you like to see more videos like this? Comment down below, share your story and let me know

It's #FitnessFriday & It's Time for your Exercise Circuit of the Week ___ @SpartanRace / #OCR #Training ___ Here's Your Workout:... ___ 5 Rounds - 10 - 15 reps per exercise ___ Traverse MultiRig - Down & Back 2 Times Suspended Bar Plank Outs Suspended Bar Incline Pushups Suspended Bar Bodyweight Rows Platform Jumps MultiRig Side Lateral Traverse - Down & Back 2 Times Bar Dips ___ You may think this is alot. If you haven't done a Spartan Race before, you'll want to be prepared, I promise you Make sure you practice your spear throws & rope climbs ___ I got started down this journey a few years ago with @ocr_jason1624 when he wanted to train for a #SpartanRace ___ He had just gotten out of shoulder surgery and was barely able to do a pushup, let alone even press a 30lb Dumbbell. (We've gotten to 90's in two years) ___ I started training him for these races and ended up competing in a few of them myself to see what it was all about. ___ Fast forward two years later and I can't even hang with Jason now (I just don't run that much) ___ He's always a solid top 5 in the men's competitive division, attained two trifectas, working on two more and has done almost 20 races it seems like In just a few years. ___ This guy is a #Beast! ___ He owns multiple companies, has a family with kids and makes ZERO excuses that he couldn't miss a workout. He trains pretty regularly 6-7 days a week. ___ Just know when you say you couldn't make a workout or you're too busy, you didn't make time for it and it's not a priority. It's plain & simple. ___ I didn't get in shape by accident and neither did Jason. We train with a plan & the program works! ___ #Goku #GokuGains #Athlete #Performance #PerformBetter #Training #IAmGeorgiaFit #IamSpartan #LifetimeFitness #GeorgiaFitness #LAFITNESS See more