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Jonathan Singh 🇯🇲🇬🇾

@jon.wick2

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|| ODU EXSC/PSYCH 24’ || NASM CPT, CES, & CWC || NY➡️VA || Fitness Page @chef.wick

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with my fav people 💖

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If I was a boxer, these are some of the workouts I would do ✍🏽✅

Which one will you be adding to your next workout? 💬

#training #fitness #boxing #workout #personaltraining

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This is just a glimpse into some of the things I eat throughout the day to power through it🔋🍽️

What are some of your favorite meals or snacks to have in the day?
#mealprep #nutrition #explore #foodie #healthandfitness

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Here is a nice Upper Body Workout put together by me✍🏽 Swipe to see the full breakdown of each movement and benefits➡️
Leave a comment or questions about any of these below ✅
#nasm #personaltrainer #crunchfitness #workout #explore

* Half-Kneeling Banded Chest Fly

Primarily targets pectoralis major and anterior deltoid

Engage the core for added stability
(2x10 each side)

* Rope Machine (Tricep Pushdown)

Primarily targets triceps brachii

Slow and controlled movement starting at 90 degrees elbow flexion and fully extend elbow at finish
(2x12)

* Inverted Rows TRX

Primarily targets lats, rhomboids, mid traps, posterior delts, and biceps

Engage core(rectus abdominis, obliques, and glutes) for increased stability while pulling body upwards
(2x10)

* Body weight Dips

Primarily targets pectoralis major, triceps, and anterior delts

Lower body with control so shoulder is comfortable
(2x10)

* ISO- Lateral Low Row

Primarily targets lats, rhomboids, mid traps, posterior delts, biceps and brachialis

Move with control as you keep your trunk stable and good scapular retraction
(2x8) * 1 rep equals left and right with bilateral row at end

* Single Arm Landmine Row to Rotation/Press

Primarily targets your lats, rhomboids, anterior/posterior delts, biceps, obliques, serratus anterior, triceps, and pectoralis

Slow and controlled as this a full body/kinetic chain movement for (2x8 each side)

* Gladiator Rows

Primarily targets lats, rhomboids, mid traps, posterior delts, biceps. While engaging the glutes, hamstrings, erector spinae, and transverse abdominis

This movement keeps the core engaged while actively working your upper back muscles in this coordinated movement
(2x8 each side)

* DB Chest Fly/Press on Yoga Ball

Primarily targets the pectoralis major, anterior delts, and triceps

While this is performed on an unstable service, it’s primarily for stability and coordination rather than more force production with the iso-lateral chest press
(2x8) * 1 rep equals both fly and press

* DB Bicep Curl (Neutral and Supinated Grip)
Primarily targets bicep, brachialis/brachioradialis

Slow and controlled movement as you rotate your wrist in between reps
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A day that never gets skipped 🚫
What’s your go to movement for leg day? 💪
#explore #legday #reels #fitness #personaltraining

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Here are a couple of different workouts to add to your next training session 🔋

Drop a comment below of your favorite one to try next or any questions below💬
#power #explore #gym #fitness #reels

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Who doesn’t want to be like Spider-Man?🕸️
#spiderman #workout #explore #marvel #brandnewday

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This workout I made combines strength, balance, mobility, and power through multiplanar movements✅
Improving your neuromuscular coordination, core stiffness, joint stability, and movement efficiency are a few key things to translating to overall performance and daily movements. 🧠
Drop one of your favorite ones or one that you’ll try below in the comments ⬇️
#functional #personaltraining #explore #fitness #health

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The key is training with intention, not just high intensity💡
Here are a few of the exercises I do for my high intensity training and each of them recruit power, coordination, stability, and overall explosiveness 🔋
#hiit #athlete #personaltrainer #fitness #nasm

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When I train full body, this is how it looks✅ A smooth blend of explosive power, core stability, balance, de-acceleration/coordination, and functional movement. The key is training the body to not just look good, but most importantly to move well⚖️ #training #functionalfitness #athlete #plyo #explore

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This chicken shawarma recipe came out beautifully and made with lots of love🙌🏾, would y’all try it?✅ Comment “🥙” below for full recipe
#shawarma #chicken #dinnerdate #foodie

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Pan Seared Lamb Chops( garnished with fresh thyme and deglazed with cognac/butter), served over sliced bell peppers and golden potatoes 🍽️. Would you try this dish? ✅ #lambchop #explore #foodinsta #dinnerrecipes

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