Instagram story viewer> @thepenhouse._> Posts
Alex Pena(@thepenhouse._)'s profile avatar HD Profile

Alex Pena

@thepenhouse._

199
followers
232
following
Building Savages Everyday
MCBTC, CSTS coming soon‼️
105lbs down
NYC/CT 📍
POSTS STORIES REELS
Time and patience made me who I am today. From 295lbs playing football to 193lbs of lean machine only getting better. It was a challenge, it was not easy. Working out at a consistent basis, learning about nutrition, and having a clear mind. We are only getting Stronger, Faster, and Healthier than ever before. If I did it you can do too Do Not Wait until the year ends to start your journey, start now!!!! Start tomorrow !!! Start this Week!! The sooner you start the easier it gets. If you want to look better than before and have the motivation please leave a like, comment, share and FOLLOW. The journey starts everyday #fitness #workingout #loseweightfast #losefat #motivation #focus #fit #athlete #patience #nutrition #goals #change by @thepenhouse._
Transformation is never easy, when making this big change in your life your body and mind is being tested Past couple years has been crazy, been feeling amazing but overwhelmed at some points. Here some tips I recommend In getting started if making this big change to be lean and strong 💪🏽: 👇🏽 Stick to a plan - sit down, take time to think of a plan and follow it. Don’t know where to start ? Don’t be afraid to reach out to a coach for advice ‼️ Consistency- stay on the right paths at all times. It won’t be easy but totally worth it. Make sure you test yourself on the days you’re a little overwhelmed. It will make a better version of you Keep your Head Up- don’t be nervous to start. Your life isn’t over. You’re not the first or last person to try and better themselves. Ease into it and do it for you. Keep your Head Up 👏🏽 PS: PROTEIN, PROTEIN, PROTEIN ‼️‼️ DM are always open 💪🏽 #tips #transformation #strengthtraining #change #athletelife #strengthcoach #nutrition #contentcreation #foodie #fitnesslife #milestone by @thepenhouse._
25 1/4 I’ve been blessed with great people in my life. Lucky to have them. My college friends are like my brothers and sisters. My family friends are the closest thing to blood than actual family. And my blood family, mom and dad, is forever. Be authentic. Be you. Challenges in life are stories to tell, one day that make us better. The more we try to hide from the darkest of days, the more boring life gets. No Regrets. When I’m 85, I hope I have all the crazy and exciting stories to tell everyone to show I lived life to its fullest. You will forever grow, forever learn. 25 years of life. I can’t believe it. Luv Alex 🎈❤️🖤 by @thepenhouse._
Core and Body Transitioning Great Ab exercises to add to for athletes ‼️ Whether you’re competing in Football, Basketball, MMA your core needs to be strong at all times Exercise A: 1/2 Kneeling KB Thoracic Core Rotation Moving the Kettlebell from Frontal plane to Sagittal plane ( lateral ), putting stability on my shoulders Thoracic rotation using the mid to upper part of my spine using good posture Half kneeling with a med ball in between, I’m SQUEEZING the ball with my leg This helps me keep my hips in place from moving while I’m Working on ground stability and obliques 🔥 B. 1/2 Half Kneeling KB Chop Swing Same concept applies but you will feel this a lil more on the lower part of your abs and obliques Squeezing the ball with my legs and really focusing on control and good posture🔥 . . Please hit me with any questions that you have for me‼️ #strength#strengthtraining #strengthandconditioning #athletes #fighters #boxing #danbury #ct #football #basketball #golf #baseball #gymlife by @thepenhouse._
Tossing shit around Grab yourself a med ball and start slamming stuff 💪🏽 Great way to warmup before you hit some of your heavy lifting Activating your core and shoulder You really want to have control of your throws forcing the most power you can in your tosses Half Kneeling tosses, I’m working my obliques, lower core muscle, and feet placements using my toes to dig into the ground Resistance Bands pull apart and dislocation have been my all time favorite in starting out the day loosing up my joints Many variations with the med ball to enhance your peak performance 🔥 More to come any questions and concerns fell free to reach out . . . Online Coaching available so act fast if you want to change your life Few spots remaining‼️‼️ #athletes #gym #gymlife #strength #power #mmafighter #boxing #football #trainer #strong #powerlifting by @thepenhouse._
Take care of yourself ‼️ It’s been a long couple days here on my side a so for Day 11,12, and 13 my diet has been consisting of Lean Ground Beef Protein Shakes Non Fat Yogurts Whole Chickens 🥲 Yes I can eat an entire chicken by myself Lots of Grass Fed Ground Beef, Sweet Potatoes and Protein Shakes on my end Day 13, I fasted most of the day due to setting up for the week and just planning what’s next for the future But it was well deserving of a box of pizza 😮‍💨 Take care of your body, take care of your mind, and you shall receive an easier transition to this different way of life 🧘🏽 Social Media only shows you on side of one’s life So keep working hard and just find a way to get it done ‼️‼️ #tips #transformation #strengthtraining #change #athletelife #strengthcoach #power #force #strength #mentalhealth #mental #macros #food #foodie #gymfoods by @thepenhouse._
Been carrying these Boats and Logs for the longest already 🔥🔥💪🏽💪🏽 Worst thing about life is when you feel like shit and you don’t do anything about it The solutions to your problem ? START DOING SOMETHING ‼️‼️ You aren’t strong enough in your sport ? Good train harder You ain’t lose the weight you wanted ? Good, train a little harder You haven’t seen any change in your body for the past 6 months going to the gym ? Good, find a new progress and train harder ‼️ All of this just makes you stronger for the next challenge that’ll come up in your life You want to be the best, so train like the best. The best to your highest ability 1:1 Coaching Available 🔥🔥 #workhard #stayhard #goggins #gymlife #tranformation #weightloss #strengthtraining #macros #consistency #athletics #sports by @thepenhouse._
Save This Post ‼️‼️ Stiff hips? Sore from the heavy lift day before ? Adding mobility work to my program has definitely enhanced my personal development 🔥 Been working on these hip CARS movement: Controlled Articular Rotation Basically I’m rotation my limbs in a circular rotation away or towards the middle of my body Doing these once a day can help you build strength in places you never knew existed 💪🏽 1:1 Coaching available ‼️ #tips #transformation #strengthtraining #change #athletelife #strengthcoach #power #force #strength #strengthandconditioning #mobility #hips #cars #jiujitsu #football #boxing #mma by @thepenhouse._
Are you even challenging yourself ❓ If you don’t know what exercise to add for your next Leg Day cycle SAVE THIS POST and give it a try ‼️ Box Squat is my absolute favorite form of squatting, so many variations you can make with it To handle this amount of weight I’m carrying you need to build body control Tips to master the Box Squat👇🏽 Tight up your Core Tight Back Learn how to breathe properly to push through the sets 💪🏽 Save this workout for your next Leg Day🦵🏽 1:1 Coaching is Available ‼️ #tips #strengthtraining #change #athletelife #strengthcoach #power #strength #boxsquats #squat #stabilitytraining #core #football #combatsports #strengthandconditioning #athlete #formerathlete by @thepenhouse._
Stay Strong. Stay Active As life goes on for some of us Former Athletes, not retired, but former , we tend to get away from movements that make our bodies strong 💪🏽 With new resources coming out every year, there’s more advanced ways of taking care of our bodies A year ago I didn’t know I’ll be learning about CARS, PAILS, RAILS and all these different movements on how the bodies are actually supposed to work Open your mind to new challenges🧠 Don’t know how to start ⁉️👇🏽 Start by walking Stretching Go to the gym and follow a plan Need a plan to follow ?? Send over a DM and we can find a way to help you ‼️ #tips #transformation #strengthtraining #change #athletelife #strengthcoach #power #force #strength #contentcreation #adultlife #formerathlete #movement #gym #fit #active #mobility by @thepenhouse._
Former Athletes ‼️ If you’re not finding a way to be active and give your body a full workout Your body will break down These different variations of Farmer Carry give you that full body strength that you’re looking for 💪🏽 Feeling that burn through your forearms, having a strong back and breathing through each step 🔥 The best time to start to Today ‼️‼️ Do something to get started If need assistance, please reach out to my dms and let’s get you some 1 on 1 training 💪🏽 #gym #tips #transformation #strengthtraining #change #athletelife #strengthcoach #power #force #strength #contentcreation #milestone #starttoday #gettinginshape #gymfreak by @thepenhouse._
Upper Body Strength I try to keep my workouts creative with some resistance bands Incorporating kettlebells and dumbbells into your workouts is an essential part of developing a strong body ‼️ Strong, Control and Stable This is how I want to handle the weights Barbell Shoulder Press Barbell Shoulder press /w hanging kettlebells Barbell floor press /w hanging kettlebells Dumbbell back row /w resistance band I didn’t get to record this but add a T Bar and Single Arm Lat Pull down in there which I’ll demonstrate on the next video 🎥 Dms are open for assistance 💪🏽 #tips #transformation #strengthtraining #change #athletelife #strengthcoach #power #force #strength #contentcreation #milestone #utopia #travisscott by @thepenhouse._

Download All

Save the photos and videos currently loaded on this page.

0Photos
0Videos
Ready to download 0 / 0

Keep this tab open until your download is ready.
back to up