ADF Training

🚨 ADF Knowledge Monday Ep. 8 🚨 The #1 tip for gym beginners: **Don’t be afraid to step into the gym!** 🏋️‍♂️💬 💡 Here’s what you need to remember: 1️⃣ **Be open and ask questions!** Everyone started somewhere, and most people are happy to help. 2️⃣ **Connect and learn.** Social media is a goldmine for tips and advice—knowledge is power! 📲 3️⃣ **Trust your journey.** Every expert was once a beginner. Progress takes time, so stay consistent and patient. 🔥 **Most importantly, don’t give up!** It’s not about being perfect, it’s about showing up and getting better each day. 👉 Share this with a friend who needs some motivation, and let’s stay determined together! 💪 Your strongest self is waiting. STAY DETERMINED! 💥" #alldetermined #fitness #training @Daniel Erhu-Health and Fitness

🚨EASY TIP TO REMEMBER WHEN YOU PERFORM BENT OVER ROWS🚨 The angle that you set up your body before performing ANY EXERCISE IS SUPER IMPORTANT 🏆 The muscle doesn’t see what you are doing, but if you position your BODY in the RIGHT ANGLES and LOCK THE FORM… it can be a GAME CHANGER 😎💪 🚨🚨Think about this exercise exactly like the SEATED ROW🚨🚨 When you perform a seated row movement, you DON’T WANT YOUR BODY to take over and lean backwards. By dropping with the dumbbells HALFWAY OF YOUR SHIN LEVEL will position your body PARALLEL TO THE GROW and automatically MORE LATS FOCUS 🏆 🚨🚨🚨It’s not incorrect to stay positioned HIGHER THAT THE SHIN LEVEL but you will focus more on the TRAPS MUSCLES and you can lose the purpose of the exercise🚨🚨🚨 ** Send this video to a friend 📲 and go in WWW.ADFGYM.COM to redeem a FREE MONTH ADF ONLINE TRAINING 💪 ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #back #backday #training #tips #pullday #gym #workout

I would love for each one of you to try my COMPLETE LEG WORKOUT using the TRX TRAINER in order to build: ✅STRENGTH ✅BALANCE ✅CORE STRENGTH ✅COORDINATION This LEG WORKOUT can be used for multiple goals: 1️⃣ Grow your legs muscles Use this workout and eat in a CALORIC SURPLUS to make sure the workout will build muscle. 2️⃣ Tone your legs muscles Use this workout and eat in a CALORIC DEFICIT to make sure you DON’T let the legs to GROW just to make them more “detailed” and STRONGER 😎🏆 Your NUTRITION will be the MAIN DIFFERENCE that will COMPLETE THE GOAL 😎 🚨HERE IS YOUR WORKOUT🚨 SUPERSET 1 ( STATIONARY WORK ) | LEVEL 1 | 50 REPS 🟢 SINGLE LEG SQUAT 🟢 PISTOL SQUAT SUPERSET 2 ( DYNAMIC WORK ) | LEVEL 2 | 40 REPS 🟠 JUMP SQUATS 🟠 EXPLOSIVE SUSPENDED SQUATS SUPERSET 3 ( WEIGHTED WORK ) | LEVEL 3 | 30 REPS 🔴 DB SPLIT SQUATS 🔴 BARBELL SPLIT SQUATS ** It would help me a lot if you SHARE THIS VIDEO with a friend 😁📲 ** Thank you!!! 🌍 You can find similar WORKOUTS and NUTRITION on the ADF TRAINING APP 📲 WWW.ADFGYM.COM Have a great day, Stay DETERMINED🏆 #alldetermined #fitness #legday #training #legs #workout #strength #trx

🚨 ADF KNOWLEDGE MONDAY: Episode 7 🚨 “Why Women Should Train with Weights” Ladies, it’s time to break the biggest gym myth out there: Lifting weights won’t make you look like a bodybuilder! 🏋️‍♀️ In this episode, I’m here to encourage YOU to embrace strength training and unlock your full potential. 🎥 Key Points from the Reel: Training with weights won’t make you “too muscular”—it will make you stronger and more confident. You’ll look toned, fit, and feel amazing in your own skin. Strength training helps you do cool things with your body, like push, pull, and move better than ever before. 🌟 Top 3 Benefits of Weight Training for Women 🌟 ✅ Boosts metabolism and helps you sculpt a leaner, healthier body. ✅ Improves strength and functionality, making daily tasks easier. ✅ Builds confidence and promotes mental well-being. 💬 Question for YOU: What’s stopping you from starting your fitness journey? Share your thoughts below! ⬇️ 👉 Follow for more ADF Knowledge every Monday! And ladies, don’t hold back—your strongest self is waiting! 💥 Stay DETERMINED‼️ #alldetermined #fitness #women #ladies #girls #training #workoutmotivation #workoutroutine @Daniel Erhu-Health and Fitness

🚨POSITIVE MINDSET🚨 I AM NOT THE ONLY ONE 🏆 Your MINDSET needs to be TRAINED exactly how you treat everything else, starting from TRAINING, NUTRITION and SUPPLIMENTATION. There are SO MANY THINGS that happen in this world 🌍 in only one hour that… trust me… YOU’RE NOT THE ONLY ONE and YOU CAN PASS IT! 😎 Newton’s Law proves that EVERY ACTION HAS A REACTION 👇 That means that EVERY PROBLEM HAS A SOLUTION… you just need to FIND IT 🤔 🏆 You will ALWAYS FIND A SOLUTION if your MINDSET IS POSITIVE 💪 🚨Telling yourself “I AM NOT THE ONLY ONE, I CAN DO THIS” it’s called SELF MOTIVATION and will KEEP YOU ON TRACK with your GOALS🚨 ** Please SEND THIS TO A FRIEND that needs to hear this and GO BACK ON GRIND 🏆 ** Have a great SUNDAY, Stay DETERMINED‼️ #alldetermined #fitness #motivation #sunday #fitnessmotivation #positive #mindset #strong #mind #body

🚨BICEPS CURLS VARIATION🚨 ✅DUMBBELLS ONLY ⚠️WHY ARE THESE EXERCISES EFFICIENT?⚠️ Using only DBs may help you finish your WORKOUT FASTER because you don’t have to rest too much while switching exercises 😎 The MUSCLE doesn’r have eyes to see what exercise you are doing… the muscle will feel THE STIMULUS because of the ANGLE and POSITION change 💪 1️⃣ SEATED BICEPS CURLS ( 20 REPS ) 2️⃣ SEATED HAMMER CURLS ( 20 REPS ) 3️⃣ SPIDER CURLS ( 20 REPS ) 4️⃣ PREACHER CURLS ( 20 REPS ) 🏆 Perform all 4 exercises without too much rest between so you get an AMAZING PUMP ** Send this video to a friend and kill the biceps together ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #training #biceps #bicep #workout #armday

🚨HOW TO MAINTAIN YOUR ENERGY WHILE TRYING TO LOSE WEIGHT🚨👇 First of all, creatine won’t help. It’s good if you are a beginner and want to INCREASE YOUR STRENGTH but ENERGY won’t change. 🚨HOW DOES THIS “LOW ENERGY CYCLE” WORKS🚨👇 1️⃣ Unfortunately, the main thing that will give you ENOUGH ENERGY FOR THE DAY are CALORIES. CALORIES = BODY ENERGY Once you try to LOSE WEIGHT or GET LEANER you are DEPLETED OF ENERGY. 2️⃣ I highly recommend an ENERGY DRINK or PRE WORKOUT to try and keep the INTENSITY HIGH at the workouts in order to STIMULATE THE MUSCLE ENOUGH. 3️⃣ For the REST OF YOUR DAY I recommend as much rest as possible but if the MINDSET IS STRONG… THE BODY IS STRONG. ⚠️ If you have an AMAZING WORKOUT you will be MOTIVATED ENOUGH to continue⚠️ AN AMAZING WORKOUT doesn’t mean ONLY WEIGHT INCREASE… sometimes we can lift less weight but we can’t notice the most important thing that makes us progress… US BEING IN THE GYM! 😎 Have a great day, Stay DETERMINED‼️🏆 #alldetermined #fitness #training #calories #energy #gym

🚨2 MIN TIPS FOR ABS🚨 @alexandrudiaconufitness We all have ABS… not all of us SEE THEM‼️ 1️⃣ As a human, your ABS MUSCLES have a role of PROTECTION for the stomach. 2️⃣ As an athlete, your ABS have a role of OVERALL STRENGTH IMPROVEMENT. Having STRONG and DEVELOPED ABDOMINAL MUSCLES will bring you multiple BENEFITS beyond only the aesthetic one like: • Improving posture • Core strength and stability • Improving breathing • Prevents injuries And it has a VERY IMPORTANT ROLE in your ATHLETIC PERFORMANCE 🏆 🚨IMPORTANT!!! Please treat your ABS MUSCLES like any other muscle‼️🚨👇 There’s no secret and no tricks. ✅ There are no precentages in this game. You’re either IN or OUT. ✅ Start TRAINING YOUR ABS FREQUENTLY exactly like any other muscle group. ✅ Start adding RESISTANCE, ANGLES and WEIGHTS to make improvements. ✅ Start eating CLEAN FOODS in order to be 100% IN and have the FULL RESULTS. ✅ Perform VACCUM EXERCISES in the AM to make sure you have control of your STOMACH TOO. *** If you think this video was useful, please SHARE IT WITH A FRIEND 📲 *** *** If you are interested in PERSONAL or ONLINE TRAINING please visit WWW.ADFGYM.COM 🏆 *** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #abs #muscle #absworkout #training

Cases when TRX is efficient 👇 1️⃣ If you are injured and can’t lift weights. 2️⃣ If you want to get a better pump and not require heavy weights. 3️⃣ Going into a vacantion or travel. 4️⃣ If you want to get a full body workout at home and can’t afford / have space for equipment. 5️⃣ If you want to focus more on athletic movements and develop multiple skills. 6️⃣ Cheap… mobile… easy to set up… multi functional 🏆 @adftraining uses the TRX daily and understands how IMPORTANT it is in our PROGRESS and all exercises that you see on this feed, you will find them in the ADF TRAINING APP 🏆📲 •• Try to perform my TRX ABS WORKOUT and let me know how it is 😎💪 •• 1) TRX PLANK - 60 seconds 2) TRX SIDE CRUNCH - 20 reps each side 3) TRX CRUNCH - 25 reps Very short REST ⏱️ and REPEAT 3x 🔄 ** If you are interested in joining the ADF TRAINING APP and redeem a FREE MONTH TRIAL please visit WWW.ADFGYM.COM 🏆 ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #trx #training #workout

🚨 ADF Knowledge Monday Ep. 9 🚨 Can you build muscle while losing fat? YES! Here’s how: 🏋️‍♂️🔥 💡 Key Points to Remember: 1️⃣ Eat enough protein. It’s the building block for muscle and helps preserve lean mass during fat loss. 2️⃣ Train with intensity. Focus on strength training and progressive overload—your muscles need a reason to grow! 3️⃣ Be in a slight calorie deficit. Too extreme, and you’ll lose muscle; too small, and fat loss will be too slow. 💪 The secret? Consistency and a smart plan! Combine proper training and nutrition, and you’ll see results. 👉 Ready to transform? Get your FREE training program now—just hit the link in our bio! Let’s make it happen! 💥 🔥 Tag a friend who needs to hear this, and let’s crush those goals together! 🚀 ##alldetermined##fitness##knowledgemonday##training@@Daniel Erhu-Health and Fitness

KICKBOXING can be used for multiple reasons starting from CARDIO PURPOSES all the way to SELF DEFENSE 🥊 Kickboxing is not hard… Kickboxing is difficult‼️ And that’s what makes us PROGRESS 🏆 It will help you to improve your: ✅ ENDURANCE ✅ EXPLOSIVE STRENGTH ✅ REACTION SPEED ✅ COORDINATION ✅ FOCUS If you are currently going to the gym and lift weights to become STRONGER we highly recommend to implement Kickboxing in your routine (1-3 times a week) in order to enjoy the full benefits 😎🏆 ** If you are interested in hiring a TRAINER ONLINE please visit ADFGYM.COM 📲 ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #kickboxing #training #boxing #cardio #strength #endurance #fitnessmotivation

My favorite 3 MAIN CHEST EXERCISES in order to become STRONGER 🏆🚨 1️⃣ INCLINE SMITH MACHINE CHEST PRESS 3 SETS X 15 REPS | TRY TO INCREASE THE WEIGHT • I use this as my first exercise because I want to focus only on the PUSH MOVEMENT in order to warm up and ACRIVATE my chest muscles 😎🏆 If I would do the conventional bench press I would try to focus more on maintaining the bar BALANCED and it would take away from my purpose. 2️⃣ KNEELING DEINE CABLE FLYES 3 SETS X 15 REPS | TRY TO INCREASE THE WEIGHT • I perform this as my second exercise to focus on the STRETCH PART OF THE MOVEMENT. The negative (stretching) part of the movement is a little more difficult in order to maintain a good form so I use the KNEELING POSITION to STABILIZE and BALANCE MY HIPS. If the HIPS ARE BALANCED = The UPPER BODY WILL FOLLOW 🏆 3️⃣ TRX SUSPENDED PUSH UPS 3 SETS X 15 REPS | TRY TO NOT STOP • I use this as a “FINISHER” to CHALLENGE MY SKILLS and improve my FORM/BODY CONTROL. ** If you think this was useful, please make sure you SAVE THE VIDEO and SEND IT TO A FRIEND because it’s going to help me a lot! Thank you! 🏆💪📲 ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #chest #chestday #training #workout #pushday #strong #strength #fitnessworkout #fitnesstraining #gym #tips

🍑3 EASY TIPS TO MAXIMIZE THE GLUTE KICKBACK🍑 FROM THE TOP ⬆️ TO THE BOTTOM ⬇️ 1️⃣ LOCK YOUR ARMS IN ORDER TO STABILIZE THE SHOULDERS Strong shoulders, strong body. A lot of times we forget to focus on our upper body in order to lock the form and we start swinging the movement. Our goal is to try to stay as LOCKED AS POSSIBLE and let only the leg to perform the movement 🏆 2️⃣ KEEP YOUR CORE TIGHT Your MIDSECTION is crucial when it comes to a KICKBACK MOVEMENT‼️ Your goal is to keep your CORE LOCKED in order to: ✅ STABILIZE your HIPS ✅ keep your BACK STRAIGHT ✅ have a better CONTRACTION 3️⃣ KEEP YOUR HEEL INWARDS By adding a small heel rotation you will automatically produce a HIP ROTATION that will produce a BETTER CONTRACTION on the glute muscle 🏆 🚨PRO TIP: If you want to MAXIMIZE THE FORM you can always add a BENCH in order to ISOLATE THE FORM BETTER🚨 ** If this was helpful please SEND IT TO A FRIEND 📲 ** ** If you are interested in PERSONAL or ONLINE TRAINING please DM ME ** Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #training #glutes #workout #tips #strong #girls

🚨4 REAR DELT EXERCISES🚨 to perform in your SHOULDERS DAY in order to become STRONGER 😎🏆 1️⃣ ROPE CABLE FACE PULLS 2️⃣ REVERSE PEC DECK FLY 3️⃣ REVERSE SEATED HIGH ROW 4️⃣ CHEST SUPPORTED REAR DELT FLY 🏆 We suggest a RANGE OF 15 REPS minimum for each exercise ** If you are interested in 1 MONTH FREE TRAINING with one of our ADF COACHES please visit WWW.ADFGYM.COM and redeem it today 😎🏆 ** 📲🌍 Have a great day, Stay DETERMINED‼️ #alldetermined #fitness #shoulders #shoulderday #training #workout