ByMel health and fitness

ByMel health and fitness NASM CPT, NASM CES, NASM FNS, NASM GFS, CrossFit L1
(4)

05/01/2026

Same exercises… different levels.

That’s the beauty of suspension training.

With just a small change in angle, stability, or support, you can make an exercise easier… or a LOT more challenging.

➡️ Curtsy → Floating curtsy
➡️ Squat → Single leg squat
➡️ Single leg deadlift → Suspended single leg deadlift
➡️ Inverted row (more upright) → Inverted row (more parallel)

No need to switch equipment. No need to overcomplicate it. Just adjust and keep progressing.

Suspension training is one of my favorite tools because it meets you where you are, but also pushes you when you’re ready for more.
It builds strength, balance, coordination, and control all at once.

Beginner? You’re supported.
Advanced? You’re challenged.

Save this and try both versions. You might surprise yourself with what you can do 💪

04/29/2026

What does your training actually prepare you for?

Are you training for the gym… or for life?

04/27/2026

Magic happens when you pair these 2 back-to-back… and somehow the dumbbells feel heavier 😝

No magic though, just a serious triceps burn 🔥

Start with:
Skullcrushers
Keep your arms slightly back, elbows pointing up to the ceiling. No swinging, just clean flexion and extension at the elbow.
➡️ 12 reps

Go straight into:
Close grip chest press
Arms tight to your ribs, palms facing in. Press straight up with control.
➡️ 12 reps

Rest 2 minutes
Repeat for 3 total sets

Your triceps will talk to you after this one 😅

Try it and tell me how it goes.

04/26/2026

Try this bench + dumbbell core circuit for stronger abs

➡️ Single leg V-sit up
➡️ Lean back twist
➡️ Pullover sit up
➡️ Sit up
➡️ Hollow hold

⏱ 30s work / 15s rest
🔁 4 rounds
Done in less than 20 minutes 👊🏻

Focus on moving with control, keeping your core engaged the entire time (not just at the top of the movement). If it starts to burn… you’re doing it right 😏

Save this for your next core day and let me know how far you make it 🔥

04/25/2026

2 Kettlebells and a good sweat 😅

Perfect for a Saturday fun 👊🏻

Save it 📍and try it 😃

04/24/2026

Full leg workout. One dumbbell. No excuses.👊🏻

You don’t need a full gym to build strong, powerful legs.
You just need intention… and a little bit of grit.

This circuit hits quads, hamstrings, glutes, and stabilizers, all in one go.
Simple setup, serious burn.

Perfect for:
✔️ Limited equipment
✔️ Travel workouts
✔️ When you “don’t feel like it” but show up anyway

If available use a moderate heavy dumbbell.
10 - 12 reps/leg slides 1,2 and 4
20 reps slides 3 and 5

💾 Save this for your next leg day
↪️ Try it and tell me which exercise humbled you the most

04/23/2026

If your hip thrusts feel awkward, unstable, or all lower back… this is your reset button.

The kneeling hip thrust takes your feet and balance out of the equation so you can actually learn what a proper hinge + glute lockout should feel like.

Band at the hip crease gives you direct feedback—push into it, extend the hips, and finish with control.

👉 Why it works:
• Easier to find a true hip hinge (less compensation)
• Encourages full hip extension without over-arching the back
• Great for beginners OR anyone who “feels it everywhere but the glutes”

Then we level it up… 🔥

The kneeling hip thrust lunge adds:
• Core engagement (you’ll feel this fast 😅)
• Coordination + stability
• A more dynamic challenge while keeping that same hinge pattern

Think of it as building the foundation first… then adding movement on top.

Let me know if you try this 🤗

04/21/2026

If your goal is to improve a movement… you don’t just keep repeating it, you build the strength behind it 👇

Think of it as training the pieces that make the full movement stronger.

➡️ Want better push ups?
👉🏼 Do more chest presses
Build pressing strength in a controlled position so your push ups feel stronger and more stable.

➡️ Want better pull ups?
👉🏼 Do more lat pulldowns
Same movement pattern, less bodyweight demand. Perfect to build the strength you need to pull your body up.

➡️ Want to improve your snatches?
👉🏼 Do more hip-powered high rows
Train explosive hips + upper body coordination without worrying about catching the weight overhead.

It’s not about avoiding the main movement… it’s about supporting it.

Build strength → improve control → perform better 💥

These are just a few examples. Let me know in the comments what you’ve been working on and I’ll give you more exercise ideas to support your goal 😉

04/20/2026

When you give me a BOSU and a dumbbell 💪🏼 it automatically calls for core stability ✨

These exercises do exactly that… with a bonus dose of shoulder strengthening 🔥

Speed it up or slow it down depending on your goal:

➡️ Pick up the pace + add intervals = cardio burn
➡️ Go heavier (while staying stable) = strength training
➡️ Ditch the dumbbell = pure bodyweight stability work

Whatever you’re working on… this fits 😉

Exercises:
1️⃣ Split stance get up + shoulder flexion
Keep your arm straight as you raise it while standing.
Bonus tip: get a solid grip with that back foot for better balance.

2️⃣ Side knee crunch
Abduct the hip as the knee comes up to the side and crunch it with the dumbbell.

3️⃣ Midline knee crunch
Now bring everything center, knee to elbow, control the movement.

4️⃣ Windmill
One foot on the BOSU already challenges your stability. Keep the dumbbell stacked over the shoulder the whole time.
Bonus tip: if overhead feels unstable, hold the dumbbell on the other hand and slide it down along your leg instead.

5️⃣ Chop + Halo
Brace your core and avoid rocking side to side.
Bonus tip: keep the dumbbell low behind your head during the halo to open up shoulder mobility.

Save this and try it next time you want to challenge your balance, core, and shoulders all at once 💥

04/17/2026

Combine these 4 moves to build a stronger back 👊

This circuit covers all the bases:
✔️ Pulling strength
✔️ Unilateral work (to address imbalances)
✔️ Core + stability (because your back doesn’t work in isolation)

Here’s how it breaks down:
➡️ Straight arm pulldown to the side – great for lat activation and control
➡️ Single arm row – build strength side by side, reduce imbalances
➡️ Renegade row – core + back working together for stability
➡️ Pull-ups – your powerhouse move

Pro tip: On your last pull-up rep, slow down the eccentric (the way down). Control it as much as you can. That’s where a lot of the strength is built 💪

Simple, effective, and hits your back from different angles.

Save it and give it a try next time you train ✨

04/15/2026

Core training that challenges stability 👀 Sign me up 👊🏻

These 3 cable exercises light up your core in a whole different way by forcing your body to resist rotation, control movement, and stay strong under tension:

1️⃣ Plank Single Arm Press -
One arm stabilizes, the other moves = anti-rotation at its finest. Your core has to fight to keep your hips and shoulders square.

2️⃣ Rotational T-Press (from bear hold) -
You’re hovering, rotating, and pressing… which means your core is working overtime to control that twist without losing position.

3️⃣ Plank Crossbody Reach -
Pulling the cable across your body challenges deep core muscles and coordination.

✨ The goal isn’t just to “feel the burn”… it’s to build a core that can resist movement, transfer force, and support you in everything you do.

Start light, stay controlled, and focus on quality reps over speed.

Save this for your next workout & let me know which one humbled you the most 💪🔥

04/14/2026

8 shoulder exercises with ONE band 💪

No gym? No problem.
This is your reminder that you don’t need a lot to get a solid workout in.

One band.
A little space.
And a few minutes to move your body.

Perfect for at home, on the go, or even on vacation ✈️

These movements take your shoulders through different ranges of motion to keep them strong, stable, and well “lubricated”. That’s something we all need, especially with how much we sit and scroll.

➡️ Shoulder external rotation + reach out
➡️ Crossbody reaches
➡️ Around the world
➡️ Shoulder flexion
➡️ Shoulder extension
➡️ Shoulder press
➡️ Lateral raises
➡️ Front raises

And don’t get fooled…
Bands might look “easy,” but they offer constant resistance through all range of motion, plus higher reps + control = 🔥🔥

Focus on quality, stay controlled, and your shoulders will feel it.

Save this for later & take it with you anywhere ✔️

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