Roger Jerna

16 Flips | 2 Magazines | 9 Following | 6 Followers | @RogerJerna | Keep up with Roger Jerna on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Roger Jerna”

Kettlebell work for da'Coconuts 🍑 [Tag your bff] these are harder than they look and require a lot of balance, if you lack it, try grabbing onto something sturdy with your opposite hand. You can always regress it even more by starting with no weight and just mimicking the movement. Ejercicio para los cocos usando pesa Rusa. Este ejercicio es más difícil de lo que se ve y requiere mucho balance, si no tienes mucho balance, trata de agarrar algo firme con tu brazo libre. Puedes hacerlo aun mas facil si no usas resistencia, enfócate en imitar el movimiento. #transformationtuesday #ChildofGod #workinprogress #ma30day #hijadecristo

"The finisher" repeat 4-5 times 👊🏽 4 single sumo knee tucks (elbow to knee) 4 sumo jump tucks.. Jump as high as you can.. #hipflexor #flexibility is key to getting your knees up.. Great to do at the end of your workout when the body is warmed up and flexibility is at its peak 👍🏽 #plyos #jump #explosivetraining #squats #legexercises #fullbodyworkout #exerciseguide #fitgirlvideos #lynxgirl #fitlynx #personaltrainer #carmelrodriguezfit #calisthenics #calisthenicstraining #yoga To see how I warmup and get my hip flexors ready Subscribe to my page. Click on the link on my bio! 💪🏽

NO WEIGHTS, NO PROBLEM! Today you’ll discover that #YourBodyIsYourBarbell with this BODYWEIGHT ISO SQUAT LADDER from MH fitness director BJ Gaddour (@bjgaddour). An extended isometric hold at the most difficult portion of a squat - the bottom - effectively intensifies the exercise without needing access to weights. Here’s how this isometric ladder works: perform a 30s hold then do 1 full range of motion rep. Now immediately perform another 30s hold and then do 2 reps. Then immediately perform another 30s hold and do 3 reps and so forth. You keep adding a rep to the total after every 30-second hold at the bottom of the squat. Your score is the highest rep total you can reach without stopping. DOUBLE-TAP if you accept the challenge, tag some #swolemates, and post your score below! @Dickssportinggoods #PoloSport #Ad #Squats #Legs #Quads #Fitness #Bodyweight #BodyweightExercises #BodyweightTraining #HomeWorkouts #TheBetterManProject #MHFit #💪 #InstaFit

GET PUMPED AT HOME! Try this arms workout from BODYBUILDER BURNOUTS, 1 of 9 total body transformation routines from the all-new 21-Day MetaShred follow-along fitness DVD from @bjgaddour @menshealthmag! Do 50 seconds of kneeling triceps kickbacks then rest 10 seconds. Now do 50 seconds of tall-kneeling clutch curls and rest 10 seconds. That's 1 round. Do up to 5 total rounds. The pump is off the charts and it's a great #DateNight routine too. LET THE #GAINZ BEGIN! And mark your calendars for the official release date of #MetaShred on 1/1/16! #HomeWorkouts #HomeWorkout #Bodybuilding #Arms #Biceps #Triceps #Dumbbells #Fitness #WorkoutWednesday #💪

THE TOTAL BODY PUSHUP! The Blast-Off Pushup is a featured move in that METACONDA workout from the new 21-Day MetaShred home fitness DVD. It works your whole body and it burns fat and builds muscle all over. Plus it's great for improving hip mobility and core stability. Here are 5 different ways to do it. Try doing sets of max reps for 30 seconds with just 30 seconds of rest between sets. Make it harder by taking away 5 seconds of rest in each subsequent set. DOUBLE-TAP if you dig it and tag some #swolemates too! #MetaShred launches this New Year! #FatLoss #WeightLoss #MetCon #HomeWorkout #HomeWorkouts #BodyweightWorkout #BodyweightExercises #Fitness #💪

THE 6 BEST WAYS TO BUILD YOUR BUTT AT HOME! As #MetaShred creator @bjgaddour preaches: "It's all about the glutes." And here are the 6 best ways get some glutes with #hipthrust variations that you can do in the comfort of your own home. Try each move for a minute. Which one do you like best? Let us know by posting below. The 21-Day MetaShred launches this New Year 2016. We're starting to get excited! #Glutes #Hips #Bodyweight #BodyweightExercises #BodyweightTraining #HomeWorkout #HomeWorkouts #FatLoss #WeightLoss

6 SITUPS FOR A SHREDDED STOMACH! Though you can't spot reduce belly fat, you can certainly strengthen and build up your abdominal muscles without needing any fancy equipment. And when you combine core moves like this with a handful of other moves that work your whole body in a metabolic circuit format, you'll burn fat every where, including the fat covering your abs. Try these 6 situp variations from the DENSITY DOOMSDAY workout in the new 21-Day MetaShred home workout DVD that launches this New Year 2016. Do each move for a minute for as many good reps as you can. Plug it into a whole body circuit as a core move or do 3-5 sets with 30 seconds of rest between sets. #MetaShred is coming to make you change! Are you ready? #HomeWorkout #HomeWorkouts #FatLoss #WeightLoss #Abs #Core #Situps #Fitness #💪

The Best Paper Airplane: How to Make a Paper Airplane | The Art of Manliness

There are many skills fathers should pass on to their children: how to ride a bike, how to skip a stone, and of course, how to make a paper airplane. …

The 7-Minute Ab Workout

This awesome routine leaves no core muscle untouched<p>Back in the 90s, “8-Minute Abs” was all the rage for a while. It even led to a joke: “You know what’s better than 8-Minute Abs?”<p>“7-Minute Abs!”<p>No, it wasn’t funny, and of course we all know you can’t get great abs in 7 minutes. (Or 8 minutes.)<p>But …

Circuit Week 2015! The Lethal Legs Workout

Use this 6-exercise circuit to create a stronger, more athletic lower body<p>Few guys love lower-body workouts. Because, well, they’re hard. But it’s hard not to love the results they provide.<p>So if you’re smart, you do them anyway, since training your wheels helps you fill out your jeans, makes you …

Circuit Week 2015! Extreme Endurance

Build incredible conditioning with this total-body circuit workout<p>Get ready to “feel the burn.” In today’s circuit workout, you’ll work your muscles as hard as possible for 45 seconds, while only resting for 15 seconds. If you’re not used to training like this, it’ll be tough. Extremely …

Circuit Week 2015! The Workout That Builds Unstoppable Strength

Build muscle and brawn from head to toe with this 5-exercise workout<p>Circuits aren’t just good for burning calories. You can also use them to build strength and muscle. Exhibit A: Day 2 of Circuit Week. It’s designed to help you build “unstoppable” strength by having you perform slow, controlled …

8 Smart Reasons You Should Be Keeping Your Eggshells

A couple of summers ago I bought a composter to keep in my garden. I looked up a list of kitchen scraps that I could add to my compost, and one of …

Grow Herbs Indoors: 5 Herbs that Thrive Inside

Even if you don’t have outdoor gardening space, there are plenty of herbs that you can grow indoors successfully on a sunny windowsill. If you do …