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@dillwithspill

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Faith🧎🏾‍♂️‍➡️ | Fitness🏃🏾‍➡️ | Fashion 👔
‭‭@spill_fitness

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If you don’t have time to do separate
PLYOMETRIC and speed based workouts one option is to blend them together on occasion.

You’ll need to curtail some of the both aspects but that’s fine.

Use periodization.

For one month focus on lifting heavy. Just do one day of easy agility or speed work per week.

For one month focus on blending them together as shown here.

Then, for one month, focus on speed and power. Do just six to eight set of heavy weights for your legs per week and dedicate more time to speed and power.

#fitnessmotivation #gymmotivation #bodyrecomposition #legs #plyometricstraining

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EXERCISE BALL CORE WORKOUT

1. Plank Knee Drives

2. Stir the Pot

3. Plank Saws

4. Ball Pass

#coreworkout #excerciseball #gymmotivation #fitnessmotivation #bodyrecomposition

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2

HIlT Circuit that’s cardio induced 🥵 most people won’t even last through the first round !!!

•I’m utilizing 30lb dumbbells

✅20 seconds road runners
✅10 in & out jump squats
✅10 squats to press
✅10 burpees

1 minute rest.. 5 rounds

#hiitworkout #cardioworkout #fitnessmotivation #strengthtraining #fitnessmotivation

15

2

Want your arms & biceps to be on 🔥? Try this routine

6 overhand curls e/a
6 hammer curls e/a
6 bicep curls e/a
#fitnessmotivation #gymmotivation #bodyrecomposition #biceps #armworkout

18

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CHEST & BACK WORKOUT

1. Pushups 4 X 20

2. Incline smith press 4 X 6-8

3. DB pullovers 4 X 10

4. Pec fly 4 X 15

5. Pull-ups 4 X 15

6. Bench press 4 X 8 - 10

7. Lat pull downs 4 X 8-10

8. Seated high to low fly 4 X 10-12

9. DB rows 4 X 12-15

#fitnessmotivation #gymrat #gymmotivation #bodyrecomposition #leanmuscle

15

6

S-tier squat machine ( Pendulum )

Why it’s S-tier

• Joint Friendly: The arcing path of the pendulum takes excessive pressure off the knees and lower back, making it a great alternative if you have joint or mobility issues.

• Deep Range of Motion: It allows you to achieve “rock bottom” depth comfortably, even if you lack great ankle mobility.

• No Spotter Needed: The built-in safety catches and guided lever allow you to push yourself to failure safely.

#fitnessmotivation #gymmotivation #bodyrecomposition #squats #gymrat

18

4

INTENSE PULL & PUSH WORKOUT (ALL MACHINES)

1. Seated rows

- S-tier row machine

#gymmotivation #fitnessmotivation #bodyrecomposition #pullandpushday #gymrat

2. Shoulder press

3. Wide grip pull downs

4. Underhand grip pull downs

5. Side laterals

- absolutely love this machine , can knockout two exercises at once

6. High to low flys

- absolutely love this machine , can knockout two exercises at once

7. Incline linear row

- man this is definitely a S- tier machine

8. Shrugs

- this definitely hit the traps like they were supposed to be hit

9. Incline chest fly

- Great machine just wish you could load heavier plates on it

10. Pullovers

11. Decline chest fly

12. Straight bar dips (knees elevated)

13. Pull ups

- thought I was gone hit 20 after all the other work I’ve already done , got to 10 and I was like yeah I’m cooked lol

14 . Rack chins

- Haven’t did these in forever so I said why not !

15. Back extensions

Can’t go wrong with some good extensions to strengthen the lower back !!!

11

0

SUPERSET LEG WORKOUT

1. Zercher squat X Pistol squat regression

2. Smith machine spilt squat X Hex bar RDL

3. Leg extension X Lying leg curl

4. Seated calf raise ( done by themselves)

#fitnessmotivation #gymrat #fitness #gymlife #bodyrecomposition

22

2

ARM WORKOUT

1. Forearm wrist roller

2. Elbow support cable curl

3. Hammer curls

4. Push downs

5. DB curls

6. Single db hammer spider curl

#fitnessmotivation #gymmotivation #bodyrecomposition #biceps #armworkout

17

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KING KONG KB COMPLEX 🦍💪🏾

Full-body session that builds strength and torches your conditioning.

This one lights up your back, core, legs, shoulders, and lungs all at once.

👉🏾All 3 movements = 1 round

*Gorilla Row
* Clean
* Thruster

Why it hits:
Heavy pulls + explosive cleans + leg/shoulder drive = brutal combo. Your grip, heart rate, and core are all getting

#kettlebell #kettlebellworkout #kettlebellexercises #fitnessmotivation #gymmotivation

21

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•Do this push up routine to get shredded!!!

•Challenge yourself after a chest/push day

•Jumping Diamond to Standard to Wide Push Ups

🚀Benefits of This Workout :

💪🏾 Strength & Muscle
• Triceps overload from diamond push-ups
• Shoulder stability improves with constant hand jumps
• Chest activation from all angles → inner, middle, and outer chest get hit

⚡️Explosiveness & Power
• Builds upper body speed useful for fighters and athletes
• Plyometric hand jumps train fast-twitch fibers → more punching/pushing power

🔥Conditioning & Endurance
• Core engagement keeps the body tight during transitions
• Push-ups in rapid succession = muscle endurance + challenges cardio

#fitnessmotivation #gymmotivation #bodyrecomposition #fitnesslife #gymrat

14

2

CHEST WORKOUT

1. Push ups (slow & controlled)

2. Pec Deck fly

3. Incline BB press

4. Db flat press

5. Seated low to high cable fly

6. Cable crossover

#gymmotivation #fitnessmotivation #bodyrecomposition #gymlife #gymrat

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