So here’s how the workout is done. We will be doing 4 rounds. Each round is 5 minutes. There are 5 exercises and you will be doing them 1 minute each. 1. Knee to elbow crunch or pikes 2. Body weight alternating lunges 3. Towel lat pull down and press 4. Prayer push 5. Hamstring curls (on the towel) Let get it!!!!

TEN MORE DAYS TO GO Y’ALL!!!!!!! Lost one pound since last week, totaling four pounds down so far in this challenge! Got my AM workout in with Felix! Got in all my protein as well!

We are selecting five compound exercises — one movement for each major pattern: 1. Upper Body Push: Dumbbell Bench Press 2. Upper Body Pull: Dumbbell Bench Row 3. Upper Body Overhead Press: DB Shoulder Press 4. Lower Body Pull: Dumbbell Deadlift 5. Lower Body Push: Dumbbell Squat You’ll complete 6 sets of each exercise before moving on to the next. This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment. 📚 Set Structure (6 sets per exercise) Sets 1 & 2 — 5-Second Eccentric Reps - 5 seconds on the way down - Explode up - Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power. Sets 3 & 4 — 5-Second Pause Reps - Drop down quickly - Pause for 5 seconds at the bottom - Explode up - Should hit failure at 6–8 reps This teaches stability, tension, and perfect positioning. Sets 5 & 6 — Tempo Speed Reps - Quick, clean reps - Full range of motion - Go to failureThis lights up the nervous system and finishes the muscle completely. ⏳ When you finish all 6 sets, THEN move to the next exercise. Slow down, take your time. This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment. 📣 Questions, comments, wins… drop them below! Let’s keep building. Pitbull energy only. 🐺🔥

Ate well, ate cod salmon, broccoli, sweet potatoes, a protein shake w blueberry, went to personal training w Andre

Week 1 of our 21-Day Challenge is COMPLETE! 🔥 Be honest with yourself… Did you work out all 7 days? Did you avoid processed foods, alcohol, and negativity? Is your confidence growing? Now give yourself a quick self-evaluation — because it’s time to check in on your progress. And remember: if you’re anything short of 100%… that’s not failure. That’s MASSIVE opportunity. This is your week to step it up. Let’s go. TODAY’S 20-MIN FULL BODY CIRCUIT 8 movements • 20 seconds on • 20 seconds on • 20 seconds rest Each pair = 5 rounds before moving on. Block 1 (5 Rounds) A. Squat to Front Raise – 20 sec B. Skaters – 20 sec Rest – 20 sec Block 2 (5 Rounds) A. London Twists – 20 sec B. Scissors – 20 sec Rest – 20 sec Block 3 (5 Rounds) A. Halo to Open Squat – 20 sec B. In-and-Out Squats – 20 sec Rest – 20 sec Block 4 (5 Rounds) A. Alternating Bent-Over Rows – 20 sec B. Push-Ups – 20 sec Rest – 20 sec Remember — you can always sub the exercises if needed, but this is exactly what I did today. Now go get after it. Week 2 is where champions are built. 🔥💪