fitvillains:

Skull Crusher Squats
Works: triceps, back & glutes
How To Do It

A. Grab 1 heavy or 2 light dumbbells in your hands, and hold them behind your head. Elbows out to the side, chest open. Avoid straining your neck forward. Keep good posture and relax the shoulders.
B. Lower down into a squat, fighting to keep your chest facing forward. Sink as low as you can with the weight in the heels of your feet. Arms relaxed.
C. Raise up from the squat and press the dumbbell(s) overhead, extending through the triceps. Press them UP and not forward.
D. Lower your arms back to starting position and repeat with the squat.
Modifications: You don’t need dumbbells if you don’t have them: a water bottle or anything small & weighty will do. Reduce the range of motion to make this easier (don’t squat as low) and focus on using your triceps and core to protect your back.


See more: “Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)

    fitvillains:

    Skull Crusher Squats

    Works: triceps, back & glutes

    How To Do It

    A. Grab 1 heavy or 2 light dumbbells in your hands, and hold them behind your head. Elbows out to the side, chest open. Avoid straining your neck forward. Keep good posture and relax the shoulders.

    B. Lower down into a squat, fighting to keep your chest facing forward. Sink as low as you can with the weight in the heels of your feet. Arms relaxed.

    C. Raise up from the squat and press the dumbbell(s) overhead, extending through the triceps. Press them UP and not forward.

    D. Lower your arms back to starting position and repeat with the squat.

    Modifications: You don’t need dumbbells if you don’t have them: a water bottle or anything small & weighty will do. Reduce the range of motion to make this easier (don’t squat as low) and focus on using your triceps and core to protect your back.


    See more: “Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)

    • 1 year ago
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    sugar is bad! does it cause cancer?

    cancer cells need sugar to grow”

    the next line of the article is: “just like healthy cells”

    i guess it’s important to read the whole article! so many quotes can be taken out of context. but sugar sure isn’t good in excess… much like… everything. anyways… nobody needs empty calories like in these bevs!

    https://www.caring4cancer.com/go/cancer/nutrition/questions/sugar-and-cancer-is-there-a-connection.htm

    • 1 year ago
    • 672

    (Source: positive-inking)

    • 1 year ago
    • 11361

    (Source: emmacatttt)

    • 1 year ago
    • 10976
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    i still slip up now and then but my overall mindset is so different than it was just a couple years ago

    i still slip up now and then but my overall mindset is so different than it was just a couple years ago

    • 1 year ago
    • 1478

    Day 4! SOLID FOOD! breakfast was a ginger mango shake that was of course amazing- i mean what’s not to love about ginger and mango?? morning snack was more ginger mango shake. Lunch was a salad! sweet sweet salad. spinach and mustard greens all mushed up with avocado. topped with sauerkraut & capers! and corn. i got frozen corn since there was no fresh but after sitting all day out of the freezer it was fine. afternoon shake was strawberry mint that was pretty stellar. dinner was raw vegan cheesecake. yep. i caved from healthy food. i went out for halloween and drank some red wine and knew i’d need a solid meal. and somehow chocolate cheesecake sounded like a meal??? so i googled it and found this recipe.

    day 5 & 6 are being skipped for the super spartan race- then back to raw! at least mostly… we’ll see.

    Ginger Mango Shake

    1 C frozen mango
    1/4 C almonds soaked overnight
    1/4 T coconut oil
    1 pitted date
    1 C water

    Easy Being Green Sald

    2 C spinach
    1 C mustard greens
    1/2 avocado
    1/2 C sauerkraut
    1 t capers
    2 T corn kernels
    * Massage avocado into spinach and greens. top with sauerkraut, capers, & corn

    Strawberry Mint Shake

    1 C frozen strawberries
    1/2 C kale
    1/4 avocado
    2 T fresh mint
    1 pitted date
    1 C water 

    • 1 year ago
    • 2
    • 1 year ago
    • 109913

    Ani Phyo’s 15 day fat blast: DAY 3

    Day 3 felt great to start knowing it was the last day of the all liquid diet. definitely was ready for solid food again. kicked off the day with a pina colada shake- SO stinking good. morning snack was a pear power shake, which was pear and kale and when it first came out of the blender i wasn’t much of a fan. but after it sat for awhile in the fridge (i make everything in the morning and bring it to work) it was delicious!! lunch was spicy avocado soup, which… i mean… how could you go wrong? avocado soup! dinner scared me a bit- curry coconut soup… i love curry but don’t love coconut. or tomato. so that scared me. but it was pretty delish! i should mention that all the ingredients in the soups and shakes just throw in a blender and go go go! easy to make with my vitamix! i wish it was easier to rinse out though- it’s too tall for my faucet so it’s not easy to get under there to fill with water. easiest thing ever to clean- just fill with warm water and a squirt of soap and blend!

    Pina Colada

    1 C frozen pineapple
    1/4 C almonds soaked overnight
    1/2 T coconut oil
    1 T vanilla
    1 C water

    Pear Power Shake

    1 pear seeded & quartered
    1 C kale
    1 T vanilla
    1 C water

    Spicy Avocado Soup

    1 avocado
    1 T miso
    1/2 lime juiced
    1/8 t rosemary
    pinch chipotle
    1 C water

    Curry Coconut Soup

    1 avocado
    1 tomato
    1/4 lemon juiced
    1/4 T coconut oil
    1 T cilantro
    1/4 t curry powder
    1 t miso
    1 C water
    1/4 t minced garlic 

    • 1 year ago
    • 3