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If there's anything this lockdown has taught us, it is that you definitely don't need a fully kitted-out gym to have a good workout or improve your fitness 💪🔥 So dont give up on your goals and make the most of what you have at home, even if it's just your bodyweight 😉😊

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FEMALES STRUGGLING WITH PULL - UPS: Head over to @defender_bryan so you can finally get better at pull ups. He’s also guiding you on nutrition and mindset in his new course. @defender_bryan @defender_bryan @defender_bryan ⁣ Once you give him a follow, go to the link in his bio for the details. The program starts Monday so you need to act fast. Photos courtesy of Cpl Tanner Seims. --- KILL!! --- #militaryfit #femalepullups #howtodopullups #fitterandstronger #fitmom #workouts #fitness #usmcfit #militaryfitness #tacticalstrength #bettereveryday #strongmom #strongwomen

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FEMALES STRUGGLING WITH PULL - UPS: Head over to @defender_bryan so you can finally get better at pull ups. He’s also guiding you on nutrition and mindset in his new course. @defender_bryan @defender_bryan @defender_bryan ⁣ Once you give him a follow, go to the link in his bio for the details. The program starts Monday so you need to act fast. Photos courtesy of Cpl Tanner Seims. --- KILL!! --- #militaryfit #femalepullups #howtodopullups #fitterandstronger #fitmom #workouts #fitness #usmcfit #militaryfitness #tacticalstrength #bettereveryday #strongmom #strongwomen

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HUGE Announcement!!⁣⁣⁣ ⁣⁣⁣ I never would’ve imagined I would create something like this. But really, it all makes sense now. ⁣⁣⁣ ⁣⁣⁣ When I began this coaching stuff back in 2017, I thought I was going to be coaching mostly dudes (just being honest about what I envisioned). Surprisingly to me, most applications for coaching came from women. ⁣⁣⁣ ⁣⁣⁣ If you’re a dude, this is not for you, but maybe you have a lady in your life that can use this. If not, simply move on.⁣⁣⁣ ⁣⁣⁣ There are two big reasons why women come to me and ask for help⁣⁣⁣ ⁣⁣⁣ They need to lose fat⁣⁣⁣ They need to do pull ups⁣⁣⁣ ⁣⁣⁣ And I found another trend among these women - they struggled for similar reasons. ⁣⁣⁣ ⁣⁣⁣ They don’t know what/how/when to eat⁣⁣⁣ They don’t know how to train properly⁣⁣⁣ They don’t have a support system in place⁣⁣⁣ ⁣⁣⁣ It took me a few times to get this right, but I’ve now developed my method for coaching females for fat loss and gaining upper body strength for pull ups. ⁣⁣⁣ ⁣⁣⁣ I call it the Rogue Method (you know, Rogue, like from the x-men?...no? K. look her up! )⁣⁣⁣ ⁣⁣⁣ Rogue is strong AF. And she can fly. And she can absorb the strength from anyone she touched. I can’t help you fly. Or become a witch. But I can get you strong AF ;)⁣⁣⁣ ⁣⁣⁣ Anyway, the Rogue method is the whole package (nutrition, training, support)⁣ ⁣ I laid everything out in course format for you. You get everything minus the 1 on 1 attention from me and it’s at a fraction of the price for personal coaching. ⁣⁣⁣ ⁣⁣⁣ In this 6-week course, I will guide you through cutting fat and gaining strength so you can look, feel, and perform better than ever using the my Rogue method.⁣⁣⁣ ⁣⁣⁣ <>⁣⁣⁣ ⁣⁣ Photos courtesy of Cpl Tanner Seims⁣⁣

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Day one of gyms being closed: already missing it 💔. Oh well home workouts and park runs it will be for the next four weeks 🏃‍♀️🌿🍃. But in all seriously guys, stay at home, don't be a dick and meet up with your friends. We don't want to do this for longer than 4 weeks 🙅🏼‍♀️. . (Ps. The pic is from Sunday's workout 🤗)

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Going a little wider, getting a little bigger. Slowly but surely. Pull ups all day errrrday. #iwasforfeited #femalepullups #gymmotivation #motivation #fitness #fitgirls #health #pulluptraining #fitspo #inspiration #smallbutstrong #skinnybutfit

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Trying to get the full range of motion. Sometimes it feels like 10 steps forward, 2 steps backward. But it's fine, because at least you're not back to where you started. 💪🏼 #iwasforfeited #femalepullups #gymlife #gymrat #fitness #fitnessgoal #motivation #fitspo #smallbutstrong #skinnybutfit

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😵 I posted in my story that this was a good idea. I have a change of opinion haha. It is a terrible idea. Don't do this at home 🤦‍♀️ I remember a time when this pull up bar wasn't put in place properly and I fell on my back. 😂 That was without the massive weight...so yeah. Avoid! You could also alternate your grips with the neutral ones (ones sticking out in front), supinated (palm facing toward you) pronated (palm facing away from you) or wide pronated like in the video. 😆 I'd recommend a better bar though. I don't like these foam things on this bar. It's a bit shit tbh! But I can't afford to drill holes in the wall. Otherwise I'd have a proper bar somewhere in the flat. (Girlfriend would LOVE that!...NOT!) 😁🤞 #kettlebell #kettlebelltraining #pullups #weightedpullups #homeworkout #femalepullups #chinups #chinupsfordays

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Another 1 pull up UNLOCKED! Definitely feeling over the moon about the progress I've been making. Here's to achieving more in the future! 💪🏼 How many can I get by August? #iwasforfeited #femalepullups #calisthenics #strong #motivation #fitspiration #nopainnogain #gohardorgohome #pullupgirl #fitness #gymlife #healthy #smallbutstrong #skinnybutfit

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Gets hair done 💇🏼‍♀️. 20 mins later it's in a ponytail. Another 20 minutes later, it's all sweaty. Sorry Alex!! 😅😂 #fitgirlproblems

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Being skinny doesn't necessarily mean fit. I think everyone shouldn't focus on just the aesthetics part of fitness. Everyone should set a goal of trying to be the best version of themselves. Focus on gaining the mental strength to pull through workouts. Focus on being able to have strength. Focus on being able to climb a flight of stairs without feeling like they're going to pass out. Focus on making what used to be impossible, possible. Right now, that's my goal. #iwasforfeited #femalepullups #fitness #fitgirls #motivation #gymlife #lifestyle #health #fitspo #fitspiration #inspire #truefitnesssg #gohardorgohome #hustleforthatmuscle

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Reaching one goal at a time. Here's to achieving 1 more pull up the next time! #6andcounting 💪🏼 #iwasforfeited #femalepullups #pullup #calisthenics #pullupvideos #workout #gymlife #gymrat #fitness #fitgirls #smallbutstrong #skinnybutfit

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Try this little circuit: 3-5 pull ups 10 leg raises 5 push ups Do as many rounds as possible in 10mins! Take rests in between each set if you need to but remember, you've got 10 mins. Track your progress. The objective is to achieve more sets for every time you try out this circuit. Give it a go, and let me know how it works! If you want to try this out but you can't do any of the exercises yet, don't fret. There's always variations. DM me if you want to know what it is! 💪🏼✨ #iwasforfeited #femalepullups #pullup #calisthenics #gymlife #fitness #fitgirls #motivation #workoutvideos #strength #coreworkout #corestrength #smallbutstrong #skinnybutfit

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Smiling my way into the new week after smashing my back workout this morning and seeing progress on my pull ups 👊🙌💥

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Sometimes I go to the gym and do whatever I want. No routine, no plan and do a little happy dance afterwards. Don't stress, just have fun! ✌🏼😹 #iwasforfeited #femalepullups #fitgirls #fitness #inspiration #motivation #calisthenics #pullup #gymlife #gymrat #smallbutstrong #skinnybutfit

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Stepping up my #pullupgame 💪 i can do 6 at the moment, progressing pretty fast 😊👍 #femalepullups #womaninblack #femalefitnessnation #femalefitnessvideos #fitchickswitzerland #deutschraptraining #pullupseveryday

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Make sure you hit the back from all angles to improve overall shape and development 💪🙌 such as this low row which is currently one of my favourite back exercises 😍👌

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Here's my pull up progression over the last 7 months. July '19, I had to boost myself from the ground to get 1 pull up, tried to do a second one but... as you can see, I failed. With trainings and some pep talks with myself, here I am today. Currently at 5 pull ups! Not a perfect 5 but I'm definitely amazed that what seemed impossible then is now possible. Went on to also try 1 weighted pull up and I survived! So to all my ladies out there who's trying to achieve a pull up, let me tell you this... IT IS POSSIBLE! Give it time. ✨ #iwasforfeited #femalepullups #pullupprogression #fitness #fitgirls #gymlife #health #fitnessjourney #fitnessmotivation #smallbutstrong #skinnybutfit #fit #gymmotivation #calisthenics

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You're not always going to be motivated. You're not always going to have the best workouts. But the difference between reaching your goals and not is just showing up day in and day out, regardless of how you feel.

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Beast mode warm up :) Facts : When I started my calisthenics journey @project__rise in 2018 , I was not yet able to do a pull up. Two years later, I am doing a combination of 1 pull up & 2 clap pushups for my warm up !! Increase pull by 1 & push by 2 Go to 5 & 10 and back down Time yourself and see how fast you can get it done :) #day2daywithdiane #calisthenics #femalecalisthenics #calisthenicscanada #risefamilysauga #projectrise #bodyweightworkout #eatcleantraindirty #eachoneteachone #liveyourbestlife #strongertogether #youagainstyou #selflove #bodylove #bodyweightworkout #progressnotperfection #continualgrowth #fitnessjourney #femaleswholift #fitfemale #personaltrainer #fitnessmotivation #femalemotivation #beastmodeon #mississaugafitness #calisthenicsgirls #calisthenicstrength #calisthenicsworkout #mississaugafitness #femalepullups #pushup

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My pull up journey began April '19. It took me quite some time before I could do a decent pull up. Constantly going on the assisted pull up machine and lat pull down machine. I remember how much I felt like dying when trying to pull HALF my weight. Mind you, I was pretty skinny then. Currently I'm still working on my pull ups - trying to increase my reps. Let's see how many I can do by April '20! 💪🏼 #iwasforfeited #femalepullups #keeppulling #gymlife #fitness #lifestyle #health #fitnesssg #fitgirls #skinnybutfit #smallbutstrong #truefitnesssg #calisthenics #bodyweighttraining

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"Push harder than yesterday if you want a different tomorrow." Who gives off weird faces when they're lifting? 🙋🏽‍♀️ Superset the first two workouts. Take a few minutes rest before going for max rep on the neutral grip pull up. If you can't do a pull up just yet, don't worry! You'll get there, 💪🏼 #iwasforfeited #femalepullups #bicepworkout #fitness #fitgirls #truefitnesssg #gymlife #health #skinnybutfit #smallbutstrong #workoutmotivation #workoutvideos

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Working on improving my pull ups and the only way to get better at anything is to keep practicing so that's what we'll do! 💪🙌 #cantstopwontstop

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First Record is broken in New Year 2020 by doing 13 consecutive staircase pull-ups with 15 steps per pull-up. #femalefeatsofstrength #fitnesswoman #musclewoman #femalestrengthfeats #femalepullups #staircasepullups

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5 pull ups on 29th Jan 2019 (sorry for the late upload) but I reached my goal of 5 by 2020! Stupid insta cut the bar from the top of the video but I promise it's there. I actually nearly passed out after these 5 as it was mid workout and my iron levels being low doesn't help :( Nonetheless, girls....if you put your mind to it, pull ups are possible ! 1 month on fron reaching 2 pullups and I'm now doing 3 sets of 5! They just keep getting better :) #pullups #femalepullups #crossfit #fitness #calisthenics

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Been competing calisthenics for 5 years and never seen or tried these...this is why I keep loving bc I learn things still. Def gonna try these out from Diane, a crazy superb athlete in Canada. #Repost @dose.of.diane (@get_repost) ・・・ Continue to be with the right people at the right time in the right environment for the right reasons #day2daywithdiane #calisthenics #femalecalisthenics #calisthenicscanada #risefamilysauga #projectrise #calisthenics #bodyweightworkout #eatcleantraindirty #eachoneteachone #liveyourbestlife #strongertogether #youagainstyou #selflove #bodylove #bodyweightworkout #progressnotperfection #continualgrowth #fitnessjourney #femaleswholift #fitfemale #personaltrainer #fitnessmotivation #femalemotivation #beastmodeon #mississaugafitness #pullups #femalepullups #upperbodystrength

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Some pull up INSPIRATION from Coach Felicia. Sending it on a challenge from @bargodz Reposted from @fellyfitness Another day another challenge🤷‍♀️ This one's from @bargodz ...keep watching💪 •10 second dead hang •Max pull ups (12) •10 pushups #weriseweeklychallenges If i tagged you you're it! . . . #FellyFlex #bargodz #femaleswholift #femalecalisthenics #calisthenicscanada #pushupchallenge #calisthenicsgirl #femalepullups #mississaugafitness #backgains #strongfemales #calithenicsworkout #calisthenicsathletes #fitnessjourney #fitspo #fitnesspage #femalemotivation #torontofitgirls #torontofitness #fitfamtoronto #risefamilysauga #risecalisthenics #beastmodeon

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ALL things are possible when you TRUST the process #weareprx #prxstudios #femalepullups #femaleathlete #fitnessafterpregnancy #fitness #pullups #monkeybars #barfitness

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[7Eleven, It's a WOD and MORE!] Yet another WOD for a birthday bash by @ryan_rjae ! So happy to be smashing this with my WOD buddy @evanchua , it's been a while since we did such an intensive WOD together. Definitely feeling all the sores now! . P.S. I've got a ton of video backlogs from past WODs that i haven't got time to edit and design. But oh well, birthyays ones are more important! <3 • Try this WOD: #7ElevenWOD#wodwithlingo #wod #wodoftheday

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The only chains I wear 😜 9 weighted pull ups later. Im so blessed to be a part of an amazing calisthenics/fitness community with sooo many talented athletes. I love these meet ups where everyone can showcase their talents, network, bond and make new friends! Thanks @lionstrongfitness and @calisthenics_canada for organzing an amazing event.🦁 . . . #FellyFlex #weightedcalisthenics #weightedpullups #femalecalisthenics #calisthenicscanada #calisthenicsgirl #femalepullups #lionstrongfitness #fitnessjourney #fitspo #calisthenicscommunity #calisthenicsfreestyle #mississaugafitness #backgains #strongfemales #femaleswholift #motivationmonday #pullups

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Omg guys😳 ➡️ June 2018 was my first training session with @mikemike_unbreakable at @project__rise. I couldn't even do a negative pull up without shooting down the bar so fast. After about 4 months of training I got my first pull up in October. 1 pull up turned into 10 in less than a year of training. Fast forward to November 9 2019 I got my first muscle up! Thats less than a year in a half total of training from zero pull ups to a muscle up! I'm literally still in disbelief. 4 weeks ago I sprained my ankle which ment no lower body days but a crap tone of upper body days with Mike.🥴 I was upset about my ankle but it didn't stop me from working out. It was a blessing in disguise! Im still shocked like is this real life!? I would always see people's progress of there 'before and afters' and never thought that'd be me. Everybodys journey is different but the only thing that's the same is the consistency, dedication, determination and patience you put into that journey. This is what's needed when achieving ANY goal and I've proved it to myself over and over again. This could not have be done without Mike. He is not just a coach but a friend with so much knowledge. I put in the work but he is the one behind it all with the master plan. He deserves all the praise and 'congratulations' as well bc it really wouldn't of been possible without him and all the other coaches at Rise. Remember every journey is different so as hard as it may be sometimes don't compare yourself to others, and never give up. Let's grow together💪Thank you from the botton of my heart to the best coaches, community and gym at Project RISE.💕 Now time to perfect this newly unlocked skill. . . . #FellyFlex #femalemups #mups #muscleup #muscleups #femalecalisthenics #calisthenicsgirl #femalepullups #mississaugafitness #happysunday #myfitnessjourney #fitspo #fitnesspage #torontofitness #gymmotivation #fitinspo #muscleupjourney #beforeandafter #fitnesstransformation #fittransformation #streetworkoutgirl #torontofitness #risefamilysauga #risecalisthenics #beastmodeon #personalcoach #personaltrainers

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Clean First Pull + Hang Power Clean + Hang Clean (1+1+1) 8 x 1 Front Squats 4 x 6 Clean Pulls 4 x 3 A1. Lats Pulldown 4 x 12 - 15 A2. DB OH Press (Standing) 4 x 12 - 15 Plyo Box Jump Overs 6 x 6

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💥TRANSFORMATION TUESDAY 💥 This back is built on variety of... HARD WORK ♾💯 ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ I remember when I couldn’t even do 1 pull up❗️ NOW...I do pull ups DAILY as a full upper body warm up and on back day I make it a part of my Back Day Routine! Pulling up 180lbs isn’t easy as a woman ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Practice can only make perfection ✔️ Wether it’s 1 or 100, you must start somewhere & constantly work on becoming BETTER 🔜🔝🏆 ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ #transformationtuesday #pullups #calisthenics #billboardback #lats #shegotwings #wideback #powerfulwoman #strongwoman #femalepullups #femalebodybuilder #motivation #morningmotivation #fitnessmotivator #dedication #lifestyle #2020goals #NOEXCUSES #BULLY #GYMBULLY

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Like most girls, I wanted to be able to do a pull up. Just one. I couldn't hang on the bar without feeling like my arms were going to give way. I couldn't lift myself the slightest bit. So back in April, I set a challenge for myself - to do ONE pull up by the end of the year. Guess what? I achieved it and one more! Still a work in progress but, I'm proud of myself 💪🏼 For those girls who think that they can never do a pull up, you can! You just got to be patient, work hard and be consistent. You'll definitely get one or maybe more? Keep grinding! 💕 #pullup #calisthenicsbeginner #fitnessmotivation #fitness #fitspo #fitnessgirl #healthylifestyle #gymlife #iwaschallenged #dontgiveup #gymmotivation #fitspiration #inspire #underarmour #fitnesssg #goals #onepullup #femalepullups

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Full body weight training from here on out. I’m bout to get really strong!! #fitgirl #girlswholift #femalepullups #bodyweighttraining

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The body achieves what the mind believes. . On our premium pull-up bar THE BAR you get currently 30€ off with the code: ▶️BAR30◀️ Check it out on www.pullup-dip.com Only while stock lasts! #pullupanddip

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A month ago when I wasn't feeling bloated. These past 2 weeks I feel like I've fallen off my eating game. My excersise is still there- working out about 4-5 times a week but I feel like I've come to a plateau with my body image. This is a reminder to myself to get back on track. When I eat good I feel good. This journey will always have its ups and downs and thats ok...just need to keep moving forward. I felt good in this picture and im trying to get back to that feeling. This week I'm going to stick with my goals. #FellyFlex . . . #femalefitness #femalecalisthenics #calisthenicsgirl #femalepullups #mississaugafitness #backgains #fitnessphotography #gymclothes #fitnessjourney #fitnesschallenge #healthylifestyle #healthyeating #torontofitness #torontofitgirls #fitnessgoals #gyminspo #fitnessinspo #gymmotivation #fitfam #ohpolly

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I’ve never tried adding weights to my pull-ups - so here is my first attempt with 25lbs. Tune in to see how I progress over the next few months! 💪🏼 #bjj #grapplinggirls #grapplinggetaways #ibjjf #brazilianjiujitsu #lighterstrongerfaster #femalepullups

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When you can't decide which grip you want to use🤔 use all of them 💪😄 just an easy summer workout because I don't train hard all the time💪 I try to train smart😘💪 #pullups #chinups #gripchallenge #stronggrip #stronggirl #havefun #funnyvideo #nevergiveup #regeneration #nokipping #strictpullups #fitgirls #fitwomen #fitblonde #sportygirl #gymaddict #summerworkout #easyworkout #training #pullupsvariation #creativeexercise #femalepullups #ninjawarrior

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The other day I did a 25lbs weighted pull up. Barley made it and all my massage therapist eyes can see is the imbalance in my shoulder blades during that pull lol but it’s a PR none the less 👏🏻 Feeling strong these days 😁⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ . #pullups #weightedpullups #femaleweightedpullups #feelingstrong #weightedpulluppr #womenwholift #strongwomen #fitchick #backworkouts #backmuscles #girlsthatcanpullup #femalepullups #womenwhocanpullup #strengthtraining #strengthday #pullupchallenge #pulluptraining #pullupseveryday #littlebutstrong

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Just can’t get past six ! 🙄😩 @darrenrkent_pt #pullups #femalepullups #gettingstrongereveryday

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Her smile is infinity. One of the inifinite beautiful experiences of the Chicago @pullupparkjam She is shook! She shook herself! Like wow! My amazingness even surprised ME. HAHAH #Repost @fellyfitness (@get_repost) ・・・ During the break time of the competition in Chicago I decided to try some clap pull-ups. Here is my attempt I think I shocked myself a bit 😂 going to practice these some more. 👏🏻👏🏻 . . . #FellyFlex #fellyflexin #Chicago #chicagofitfam #fitnessjourney #fitgirl #fitgirlsofig #femalecalisthenics #femalefitness #calisthenicsgirl #femalepullups #calisthenics #calisthenicsworkout #parkworkout #streetworkoutgirls #streetworkout #calisthenicscompetition #pupj #harrisonpark #chicagocalisthenics

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