868055
Harold Holness
@coach-holness #868055
Fitness lifestyle, proud husband/father, and a sneakerhead. Specializing in Human Performance. BS Exercise Science
NASM: CPT-CES-PES-GPTS
2420 Follower 191 Following
Sprints on sprints 💪🏾💪🏾💪🏾
100m sprints
Strength: DB farmer carries
Corrective: BAND high single arm high rotation rows
100m sprints
Strength: DB farmer carries
Corrective: BAND high single arm high rotation rows
gm Fitcasters!
What’s your game plan today?
I got some sprints today (will send workout update later) 😎
What’s your game plan today?
I got some sprints today (will send workout update later) 😎
Part 2. Of my workout today
5min EMOM 🔥🔥🔥 (5 Rounds)
-SKI 100m
-BAND alternating lateral taps (20x total)
Rest range: 12-10sec 😳😤😮💨
What was a highlight in your workout today?
5min EMOM 🔥🔥🔥 (5 Rounds)
-SKI 100m
-BAND alternating lateral taps (20x total)
Rest range: 12-10sec 😳😤😮💨
What was a highlight in your workout today?
gm Fitcasters!
Let’s get after it today! What is your focus at the gym?
Workout update: working out a bit later (lunch hour) but the focus for me today is high intensity/high volume… basically heart rate will be up and a lot of machines will be involved 🙃
Let’s get after it today! What is your focus at the gym?
Workout update: working out a bit later (lunch hour) but the focus for me today is high intensity/high volume… basically heart rate will be up and a lot of machines will be involved 🙃
gm Fitcasters!
Ready to take on the day?
Movement of the day:
-Battle rope variations (10xE)
Alternating-Double-In and outs 💪🏾🔥
Ready to take on the day?
Movement of the day:
-Battle rope variations (10xE)
Alternating-Double-In and outs 💪🏾🔥
Workout update:
KB complex: do all one aside then switch (all single arm)
-KB Rows 3x
-KB Cleans 3x
-KB Swings 3x
🔥🔥🔥🔥🔥
Try it out in your next workout!
KB complex: do all one aside then switch (all single arm)
-KB Rows 3x
-KB Cleans 3x
-KB Swings 3x
🔥🔥🔥🔥🔥
Try it out in your next workout!
gm Fitcasters!
New week to shine and grind!
What’s your game plan today?
New week to shine and grind!
What’s your game plan today?
gm Fitcasters!
Every time you show up and stay dedicated to your fitness journey, you're not just transforming yourself — you're inspiring others to do the same. Your consistency is powerful.
So, how are you planning to crush it this week?"
Every time you show up and stay dedicated to your fitness journey, you're not just transforming yourself — you're inspiring others to do the same. Your consistency is powerful.
So, how are you planning to crush it this week?"
Happy Mother’s Day to all the mommas 💐🫶🏾
Workout update:
Deadlift Tempo EMOM (every minute on the minute)
5min
Tempo: 3sec up/ 1sec hold/ 3sec down
5x reps
Total: 25 tempo reps
*note: you will always have 35-40sec of rest in each round
🔥🔥🔥
3 rounds @ 135lb
2 rounds @ 155lb
Deadlift Tempo EMOM (every minute on the minute)
5min
Tempo: 3sec up/ 1sec hold/ 3sec down
5x reps
Total: 25 tempo reps
*note: you will always have 35-40sec of rest in each round
🔥🔥🔥
3 rounds @ 135lb
2 rounds @ 155lb
gm Fitcasters!
Happy Friday- let’s get it fam!
What’s your focus in the gym today?
Movement of the day:
-DB deadlifts + mini band lateral taps
Pairing these two is an absolute 🔥 burner!
Try it out!
Happy Friday- let’s get it fam!
What’s your focus in the gym today?
Movement of the day:
-DB deadlifts + mini band lateral taps
Pairing these two is an absolute 🔥 burner!
Try it out!
gm Fitcasters!
Let’s stay focused today… what’s your game plan at the gym?
Any new focuses?
Movement of the day:
-DB 1/2 kneeling shoulder press
Let’s stay focused today… what’s your game plan at the gym?
Any new focuses?
Movement of the day:
-DB 1/2 kneeling shoulder press
Workout update:
Tempo back squats 4x 3sec down/ 1sec hold/ 3sec up + 4x fast (total 8x reps) weight 225lb 2x rounds and 135lb for 2x rounds 😤😤😤
Tempo back squats 4x 3sec down/ 1sec hold/ 3sec up + 4x fast (total 8x reps) weight 225lb 2x rounds and 135lb for 2x rounds 😤😤😤
gm Fitcasters!
Happy Tuesday- what’s your game plan today?
I have two workouts happening today… got some sprints + heavy lifting 💪🏾
Will cast an update later!
Movement of the day:
-DB HEAVY alternating snatches 🔥😤 (80lb DB)
Talk about a powerful move- moving heavy weight = core engagement + max effort intensity
Happy Tuesday- what’s your game plan today?
I have two workouts happening today… got some sprints + heavy lifting 💪🏾
Will cast an update later!
Movement of the day:
-DB HEAVY alternating snatches 🔥😤 (80lb DB)
Talk about a powerful move- moving heavy weight = core engagement + max effort intensity
Workout update:
Month focus: Tempo + power
*using same weight for both focuses
Monday: Barbell Bench Press
First 4x reps: Tempo 3 down/1 hold/3 up
Last 4x reps: Power reps
Total: 8x
This complex was a burner 🔥🔥🔥
First 3 rounds at 135lbs last 3 rounds at 95lbs
Month focus: Tempo + power
*using same weight for both focuses
Monday: Barbell Bench Press
First 4x reps: Tempo 3 down/1 hold/3 up
Last 4x reps: Power reps
Total: 8x
This complex was a burner 🔥🔥🔥
First 3 rounds at 135lbs last 3 rounds at 95lbs
gm Fitcasters!
It’s a new week to shine and to crush new goals!
What’s your focus in the gym today?!
Movement of the day:
-DB single arm sit-ups
This is a move that is a sneaky burner 🔥. Yet, main goal is to focus on anti-rotation + staying in control with both the up and downward part of the movement.
Try it out in your next workout! Better yet, try it out today!!!
It’s a new week to shine and to crush new goals!
What’s your focus in the gym today?!
Movement of the day:
-DB single arm sit-ups
This is a move that is a sneaky burner 🔥. Yet, main goal is to focus on anti-rotation + staying in control with both the up and downward part of the movement.
Try it out in your next workout! Better yet, try it out today!!!
gm Fitcasters!
May the 4th be with you 😎
Movement of the day:
-DB alternating lateral lunges (staying in wide stance)
*Goal use both dumbbells + hit the ground (weight shown: two 60lb DB’s- total weight 120lb 💪🏾)
May the 4th be with you 😎
Movement of the day:
-DB alternating lateral lunges (staying in wide stance)
*Goal use both dumbbells + hit the ground (weight shown: two 60lb DB’s- total weight 120lb 💪🏾)
gm Fitcasters!
Worked out at my old coaching stomping grounds today…
Workout: groups of 3
7min of work 7x rounds
-500m Ski
-30cal Echo Bike
-500m Row
Remaining time is your rest…
Avg 4:30-5:40 with times … that was a burner 🔥🔥🔥
*NOTE: forgot to start my watch 10min in 😫
Worked out at my old coaching stomping grounds today…
Workout: groups of 3
7min of work 7x rounds
-500m Ski
-30cal Echo Bike
-500m Row
Remaining time is your rest…
Avg 4:30-5:40 with times … that was a burner 🔥🔥🔥
*NOTE: forgot to start my watch 10min in 😫
gm Fitcasters!
Happy Friday! It’s time to GRIND
What’s your focus today?
Movement of the day:
*Core complex (3 movements)
-Plate alternating jackknives
-Plate side to side twists
-Plate (weighted) shoulder taps
Try these movements back to back for 8-12x total (3-4 rounds)
It’s a burner 🔥🔥🔥
Happy Friday! It’s time to GRIND
What’s your focus today?
Movement of the day:
*Core complex (3 movements)
-Plate alternating jackknives
-Plate side to side twists
-Plate (weighted) shoulder taps
Try these movements back to back for 8-12x total (3-4 rounds)
It’s a burner 🔥🔥🔥
gm Fitcasters!
Happy Thursday! Current mood: singing @wakaflocka adlibs Bow Bow Bow iykyk
Movement of the day:
-Medball 1/2 kneeling lateral slams
Great movement to strengthen overall core/obliques. (Total body movement). Try it out in your next workout!
Happy Thursday! Current mood: singing @wakaflocka adlibs Bow Bow Bow iykyk
Movement of the day:
-Medball 1/2 kneeling lateral slams
Great movement to strengthen overall core/obliques. (Total body movement). Try it out in your next workout!
gm Fitcasters!
It’s a new day to shine and grind! What’s your plan at the gym today?!
Movement of the day:
-Medball bearhug alternating lateral bounds
This a great power movement to help with coordination, stability/balance, and overall total body strengthening.
Try this power movement in your next workout! Recommend doing this movement after a heavy life or after a lower accessory movement (example: lateral lunge)
It’s a new day to shine and grind! What’s your plan at the gym today?!
Movement of the day:
-Medball bearhug alternating lateral bounds
This a great power movement to help with coordination, stability/balance, and overall total body strengthening.
Try this power movement in your next workout! Recommend doing this movement after a heavy life or after a lower accessory movement (example: lateral lunge)
gm Fitcasters!
Ready to move today?! 💪🏾💪🏾💪🏾
Ready to move today?! 💪🏾💪🏾💪🏾
