keith george cooke- Журнал, 09 фев 19

first week into my 8 week challenges almost over, bought some new scales so my weight jumped up to reflect that. but actually lost 1.8kg and .4% body fat in 5 days. here's hoping I can sustain the effort for another 20 weeks.... yeah 7 weeks left on this challenge then my other gym is running a 12 week challenge almost the day F45 ones ends🤦‍♂️ 

I will find that 6 pack under that useless fat yet lol 

despite what is said alot on here I do considerably more cardio then weights. but cardio is not running hahahaha. cardio in the form of HIIT does the body good, one word. Rower😭 

Oh yes...I love the rower!  

there is still a couple there under the tities 👌👍💕 

head shot each done about same time !see we have spooky align ments haha 👌👍💕 

Rock that six pack!!! 

I will when I get one hahahaha 

Love the rower, your 1 in 1000000 hahahaha. I love how I feel after but it is hands down the hardest part of my mornings. Do they incorporate it in orange much? 

45 secs on a rower can leave you absolutely gasping for air if you punish yourself on it 👍 

WOW! 

OH YES - Orange Theory FItness is all about HIIT and it is rowing, treadmill (or elliptical for me) and then weight training with dubbells, TRX straps, core body work, etc. 

*dumbbells*  

Looks like my kinda scene for sure 

Hahaha don't look like this anymore🤣🤣