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Andy Speer's Photos in @andyspeer Instagram Account

Andy Speer's Photos in @andyspeer Instagram Account

Andy Speer

@andyspeer

Andy Speer CSCS, SFG 1 • Peloton Tread Instructor

Andy Speer's Photos shared recently. Find All Instagram Photos and Other Media Types of Andy Speer in andyspeer Instagram Account.

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andyspeer's Media: 5 Power Focus Kettlebell Complexes
. 
Program early in your workouts, when you are fresh. Use the h

5 Power Focus Kettlebell Complexes . Program early in your workouts, when you are fresh. Use the heaviest bell you can- maintaining speed and explosiveness, with solid form of course. Do 3-8 sets total. Build volume first, lock in technique, then increase load. Some are advanced moves- You must have competency in each individual move before combining into the complex or chain. UNILATERAL 1. Split stance clean-Reverse lunge-Split stance jerk Do 3-5 reps per side. Rest 30-60sec between sides. . 2. Racked ISO split squat - split snatch Do 3-5 reps per side. Rest 30-60sec between sides. . 3. Goblet clean x3 Single leg swing jump x3 Do 3-5 reps per side. Rest 10-20sec between sides. *thanks @rachelmariotti for reminding me of the SL Goblet clean! —— BILATERAL 4. Bent over row x3 Clean x3 Vertical jump x 3 Rest 20-60sec —— MIXED 5. Clean x2 Reverse lunge x2 Jerk x2 Rest 20-60sec —— Programming a body weight plyometric between sets is an option as well. Broad jumps, traveling skaters, bounds. Keep the reps 5-8. This is not conditioning, it’s power work. . POWER UP this week team! Have fun with these and have an awesome week! . . . . #power #kettlebell #unilateral #speed #explosive #snatch #clean #speerstrength #motivate #letsgo

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Daaaayum

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andyspeer's Media: I’ve been fascinated with aquatic life for most of my life. I love the freedom and connection to th

I’ve been fascinated with aquatic life for most of my life. I love the freedom and connection to the underwater environment of snorkeling and free diving. We were fortunate enough to meet @amelstak who led us on this underwater adventure and took these dope pics. #snorkel #freedive #seaturtle #blue #ocean #newfriend #bestfriend #adventure

Playa Piskado
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POSEIDON LIVES! Fuck yes this is awesome

andyspeer's Media: Sunday Swoll- Get a jump on Chest Day or get your pump on tomorrow when all the benches are taken b

Sunday Swoll- Get a jump on Chest Day or get your pump on tomorrow when all the benches are taken by dudes texting during their rest breaks😉 2 Dumbbell Chest and Tri Circuit 1. 3sec ISO Power- Hold w/ elbows 1-2” off floor for 3 sec, do 3 fast reps. 2. Crush Press- Squeeze (or crush) the dumbbells together like a chest fly for the entire press motion. 3. Skull Crusher- Classic triceps. Use 1 DB or 2 smaller DBs if available. 4. Hand Elevated Push Ups (regular push ups work too) 2 programing options: Do 3-4 sets Rest 60-90sec between sets . REPS- Do 12-15 reps per exercise. Minimal rest between moves . TIME- 40s work: 20s rest . Have fun with this and have an awesome Sunday and week ahead! . . . . #chest #triceps #circuit #swoll #push #compound #sets #motivate #speerstrength #sunday

Manhattan, New York
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andyspeer's Media: I wanted to share a quick story about my journey - Growing up I was a little skinny kid who loved g

I wanted to share a quick story about my journey - Growing up I was a little skinny kid who loved gymnastics. I didn't do it because it made me popular, in fact quite the opposite. But I won many competitions and more importantly I loved the sport. I eventually moved on from gymnastics and started running track in high school, pole vault was my main event. I walked on the track team at The University of Miami where I was fortune enough to compete, but was never one of the top athletes- which was a change from my success in gymnastics. I would always push my teammates in fall conditioning and at practice even though they would beat me in competition. That didn't stop me from pushing everyone around me, it came naturally- I genuinely wanted the team to succeed AND (although I didn't realize it at the time) I was forging my passion and future career in coaching and leadership. Looking back now I realize I was doing exactly what I was supposed to be doing- motivating and challenging my teammates for the betterment of the team. My place was not winning the meet, it was supporting my teammates who had the skill set and talent to win the meet, for OUR TEAM. This experience eventually lead me coaching, personal training and now leading my @onepeloton Team on the Tread. Take away- Being the best YOU doesn't necessarily mean winning the race, it means using your specific talents and passion to support your team, friends and family. Follow YOUR PASSION, live YOUR LIFE- no one else can👊🏻 . . . . #youareawesome #beyou #bestself #team #motivate #passion #trainpeloton #peloton #letsgoteam #letsdothis #umiami #hurricanes

Manhattan, New York
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So much support👊🏼

andyspeer's Media: Kettlebell and Cable Back Circuit

Cables add variations in line-of-pull and constant tension to an

Kettlebell and Cable Back Circuit Cables add variations in line-of-pull and constant tension to any circuit. The combination of kettlebells and cables creates a variety of stimulus which is beneficial for compound sets focusing on the same muscle group, such as this one. I am using @keiserfitness pneumatic cable system. The pressure creates a consistent tension throughout the entire range of the exercise, regardless of speed or angle. A traditional cable machine will work for this circuit. . Do 3-4 rounds Rest ~20s between moves, 1-2min between rounds 1. KB Pullover x 8-10 2. KB Gorilla Row x 16-20 (total reps, alternate arms) 3. Cable Pull Down x 20-24 (total reps, alternate arms) 4. Cable Reverse Fly x 20-30 (total reps, alternate arms) . Cues: Pull over- Keep you back flat on the floor. Shoulders lifted slightly. Gently tap the handle on the floor behind your head. Control the entire movement. Pull Down- Half kneeling shown, slight torso angle to line up with vertical cable pull. Seated option works too. Flies- Two variations shown, hold arms out or in front. Keep tension in both positions. I am a little shaky in the video, really lock the holding arm into position and don’t rush reps. . Let’s get BACK at it this week team! Have fun with this one! . . . . #backattack #monday #circuit #cables #kettlebells #start #strong #thisweek #speerstrength

Performix House
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Can I get abs like yours if I do these?!😘💪🏻

Clever pun at the end dude

andyspeer's Media: Saturday Ladderday😄

Complexes are one of my favorite ways to program kettlebells! One reason is t

Saturday Ladderday😄 Complexes are one of my favorite ways to program kettlebells! One reason is they are efficient- pack a high density of work into a small amount of time- ie Saturday afternoon when a 20 min workout hits the spot. Another is versatility of programing- the ability to adjust reps for each individual exercise based on difficulty, placement with in the complex or focus with in the complex. . Eg- Clean x2, Swing x3, Snatch x5 - 5 sets per arm. . Take is a step further and ladder up moves up or down. Eg- Set 1- Clean x1, Swing x1, Snatch x1 Set 2- Clean x2, Swing x2, Snatch x2 . Thrown in one more twist and ladder one or two moves of the complex. My girl @alexsilverfagan whipped up this ladder complex where we laddered the snatch and the chest press, all other moves remained at 1 rep. . Saturday Ladder Complex Swing x1 Clean x1 Snatch x1,2,3,4,5 Squat to Press x1 Get Down x1 Floor Press x 1,2,3,4,5 Get Up . Do 1R/1L, 2R/2L, 3R/3L…5 . We laddered up 1-5 on the first set and down 5-1 on the second. Each set took about 6 minutes. I did push ups between each set, Alex did 2KB snatches at a lighter weight. . Use this as an example and have fun creating your own complexes! . . . . #kbbuddyworkout #kettlebell #complex #ladder #variation #create #infinite #motivate #partner #strength #movement

New York, New York
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@angelo_grinceri HIIIIIII

andyspeer's Media: March is Women’s History Month, and all month long we’re celebrating the strength, passion and powe

March is Women’s History Month, and all month long we’re celebrating the strength, passion and power of the women in the Peloton community and beyond. Women’s History Month is an opporutiny to recognize the pioneers, ground breakers and risk takers who paved the road for women throughout history. It is also an chance to thank the women in my life, and each of our live's, who selflessly made sacrifices to raise, nurture, educate and love us. I will be honoring Women’s History Month with a 20 min Women of Pop Run Friday March 8th at 8am. Most of my favorite pop music artists are incredibly talented women who believed in themselves and perservered. Hope to see you there! - Andy . . #women’s #history #month #peloton #trainpeloton #pop #run #honor #celebrate #letsgoteam!

Peloton Tread Studio & Showroom
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andyspeer's Media: Thoracic Mobility and Shoulder Stability Superset

Mobilize then stabilize your upper back and shou

Thoracic Mobility and Shoulder Stability Superset Mobilize then stabilize your upper back and shoulders with this superset. Plug this in before any workout, especially upper body and overhead work. 1. Mobilize Half kneeling T-spine rotation (vid 1 and 2) Set up in half kneeling against a wall as seen. Place a yoga block or foam roller between the wall and your inner thigh. Tuck your hips and press the block against the wall by pushing in with you knee (adductors). This will add stability to your hips as you rotate your T-spine. - Inside arm flat against the wall, outside arm bent hand on back of head. - Take a breath in, as you breath out slide you inside arm forward while rotating the back of your outside shoulder to the wall. - Press your inside arm against the wall, using its a driver to rotate further. - Hold stretch for 5-10 seconds. - Repeat 3-5x. 2. Stabilize Arm Bar to Get Up Sit Up (vid 3) Not reinventing the wheel here, combining two classic stability moves. Hold the arm bar for 10-30sec, with a controlled roll return to your back. Do 3 get up sit ups. Repeat 1-3x per side. For technique on the arm bar and get up check out @strongfirst . Have fun with this and have an awesome afternoon! . . . . #mobility #stability #shoulder #rotation #warmup #prepare #kettlebell #train #smart #speerstrength #awesome

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andyspeer's Media: Threw down a nice lunch time EMOM with my girl @alexsilverfagan. This was unilateral focus with pow

Threw down a nice lunch time EMOM with my girl @alexsilverfagan. This was unilateral focus with power, strength and a little sweat😅 You can get a lot done at lunch with smart programming and partner to push you💪🏻 . Program went like this: 3 moves- left side/right side Start move at top of each minute 4 rounds 1. Single Arm Clean R x8 2. Single Leg Dead Lift R x8 3. Turkish Get Up R x1 5. Single Arm Clean L x8 6. Single Leg Dead Lift L x8 7. Turkish Get Up L x1 Finisher 4 rounds Sled push to sled row . Have fun with this and finish the week strong 💪🏻 . . . . #kettlebell #strength #efficient #training #partner #sled #push #motivate #awesome

New York, New York
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Question... what lbs kettlebell was she using for Get Up?

@earthlygirl nice girl!!! That is awesome and so strong!!

andyspeer's Media: Started off today with a 30min HRZ Endurance Run. It was not a crusher, but that was not the point.

Started off today with a 30min HRZ Endurance Run. It was not a crusher, but that was not the point. The point was to maintain 65-75% max heart rate for the majority of the run. All my @onepeloton peeps ran in their lane. We sweat a lot and had a ton of fun😁 My point is- Be thoughtful with your programming and surgical with your execution. Crushing sh*t carelessly gets you no where fast, expect injured. I will lift weights and swing kettlebells later today at a higher intensity, because that’s on my program👊🏻 Have an awesome Wednesday!!! . . . . #trainpeloton #hrz #endurance #smart #program #sweat #fun #awesome #team

Peloton Tread Studio & Showroom
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Well said🙌🏼

andyspeer's Media: 100 Rep Upper Body Complex💪🏻
10 moves
10 reps each
Don’t set the dumbbells down
Let’s Go!
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10 mo

100 Rep Upper Body Complex💪🏻 10 moves 10 reps each Don’t set the dumbbells down Let’s Go! . 10 moves: 1. Skull crusher 2. Chest Fly 3. JM Press 4. Pull Over 5. Close Grip Press 6. Wide Grip Press 7. Supinated Curl 8. Wide Grip Shoulder Press 9. Bent Over Row 10. Hammer Curl to Press . *JM Press- elbows point forward at bottom, not up like skull crushers. Dumbbells touch front of shoulders. . Program this at the END of an upper body lift. Do 1-3 sets. Rest as needed. The second set is noticeably tougher, especially the grip. I used 25lb dumbbells. The full set took 3m 15s. . Have fun with this and have an awesome week! . . . . #complex #pump #challenge #lift #hypertrophy #100reps #motivate #push #grip #swole #fly #speerstrength

Performix House
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andyspeer's Media: Partner workout time baby!
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Use holds and hangs in this ‘You Go / I Go’ format to take your Total

Partner workout time baby! . Use holds and hangs in this ‘You Go / I Go’ format to take your Total Body Workout up a notch. This one starts slow and gets real toasty by the end. Focus on form and HAVE FUN! . Here’s the workout with my number one partner @alexsilverfagan 👊🏻 _ Warm Up 3 rounds each Core/Shoulders Vid 1 A) Bear Crawl 30 sec B) Superman Swimmer 30s Legs Vid 2 A) Walking Lunge w Rotation x6 B) Split Squat ISO hold until A is done Circuit 3-5 rounds A,B,C,D-repeat 1/2/3/2/1 ladder for all exercises Partner A does 1 rep while Partner B holds, then B does 1 rep while A holds, then A does 2 reps while B holds, etc. Up to 3 reps and then back down. . A) Vid 3 - Push-up - Plank hold . B) Vid 4 - Pull-up/Chin-up - Dead hang hold . C) Vid 5 - Front Rack Squat (KBs or DBs) - Front Rack hold . D) Vid 6 - Reverse Lunge (KBs or DBs) - Suitcase with Single-leg Balance . 🔥Take up the intensity by working to 4 or 5🔥 _ BOOM 👊🏻BOOM👊🏻BOOM👊🏻 _ #partnerworkout #fitness #workoutideas #fitspo #fitfriends #hold #grip #core #partner #totalbody #circuit #lift #growth #inspire #motivate

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Hey @andyspeer just a thought: for the dumbbell squats have you thought of having the partner hold the bottom position of the squat (or even 90°) to help burn the quads a bit more? Great workout and love following your page keep killing it my man

@tha_missing_linck great idea! Yes totally an option! I enjoy working my core with a front rack and kettlebells but both are effective 😉

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