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Bio Andy Speer CSCS, SFG 1 • Performix Driven Athlete • Reebok Athlete • The Anarchy Abs Workout Series - link below
Andy Speer (@andyspeer) Instagram photos and videos
List of Instagram medias taken by Andy Speer (@andyspeer)
Finding true love is only the beginning... Life brings the most incredible opportunities to share celebrations and fears, to teach and to learn, to feel the most honest sense of responsibility fed by joy from the deepest regions of your heart. I am bubbling with gratitude for my friends and family who have shared these moments with me, whether it be for years or mere minutes of my journey- with out you, I would not be able to share this most exciting chapter of my life- Katie and I are excited to announce that we have been given the gift to bring another life into this world, and create with him a life time of beautiful moments.
I HATE working out alone. Yes, sometimes I have to, and I do it. We all have different personalities, brain chemistry, training experience... we are all in a different space in our ‘fitness journey’. We all have different perspectives and reactions to our environments. That’s what makes you.. you! Don’t trade your individuality for anything, you are you, embrace every little bit of you! Back to my point- It’s about figuring out what works for you, implementing the actions into your life, sticking with them for long enough that they be come habits. This is not an excuse to be lazy and say ‘I don’t really LIKE working out, I guess it’s not for me’...NO! Always strive to be the best version of you- you have to be honest with yourself about what that means. Some days are a struggle, some days you’re walking on clouds, that’s life- take the next step and keep moving forward. I’m an introvert at heart, I need my alone time to recover, reflect and rest. My actions and creative processes are optimized when I am in a stimulating environment- meaning I watch, I listen, I bounce ideas, I talk things out, I move, I feel the energy around me and it amps me up. My workouts are always better when I train with someone or in a group- that’s me, period. Yes, I will workout alone, and sometimes I use it as (mental) recovery and reflection time, but when I want to go hard I need a stimulating, engaging environment. Throw a competition in the mix and I’m full throttle ahead. My point is figure out how YOU best think, learn, train and recover- embrace it- make it work for you! Don’t beat yourself up over not being the guy who trains at 330am, that sure as heck ain’t me, that’s ok. Find a workout partner, or an accountability group or an at home DVD series. Figure out what time of day you feel the best and has the least interruptions and arrange your schedule (as best you can within reality of your situation). The effort and financial resources you put in on the front end will eventually come back 10 fold in success because you’ll actually be taking the action necessary to succeed, not half-assing things wishing you ‘liked working out alone’. Own you. No one else can.
Handstand Finisher✋🏻 Well, it was almost beach weather today in NYC, but it’s alway handstand weather! • Check out this handstand finisher that @beauvault programmed for us after a killer upper body and core landmine workout. It’s simple and the shoulder pump is real! • Tabata handstand (video next slide, sorry for the blur) 20 seconds work / 10 seconds rest for 4 minutes. That’s it. Ha. • Program this after at the end of an upper body workout or anytime for a great shoulder endurance challenge. 📸 @lisahaefnerphoto @performixdriven #handstand #gymnastics #rockawaybeach #performixdriven #shoulderworkout
Another strong crew sweating for a great cause. Huge thanks to @alexsilverfagan for leading a kick-ass class at @solacenewyork yesterday. If you haven’t tried Flow into Strong check out Alex’s page for info! • Please also visit @topherdespres who is running the NYC marathon to raise awareness and of course money for Children’s Cancer and Blood Foundation. Link in his page to donate!!! @wilhelminamodels #runingforacause #fitfam #charity
Made a trip uptown yesterday to check out @tsfitnessnyc. @tamirfit and his crew are doing great things with Semi-Private and small group training model. If you’re in the area you gotta check them out💪🏻 • We talked shop over deadlifts and dumbbell presses and finished with a 4 min AMRAP of: 10 swings 10 goblet clean and squat 10 pull throughs • It’s always a pleasure hanging with other coaches and business owners who are doing it right and willing to share their experience. • #fitfriends #gymowner #kettlebells #TogetherStronger #SpeerStrength @performixdriven
UPPER BODY and CORE For all the supine(on your back) exercises you can keep your feet on the floor or lift into a hollow body position. Pick a moderate weight, I used a heavier weight for pressing and rows and lighter for the flys and skull crushers. (35lb / 15lb) • Warm up(video 1) 3x a) Scapular push up x 15 b) Floor angel x 15 4x a) 5 second eccentric push up x 5 b) Suitcase squeeze x 10 seconds • Chest and Back (video 2) 40 seconds work: 20 seconds rest Do 1a-c 3x through no rest (other than the 20 seconds) Then do 2a-d 3x through in the same manner. 1a) See saw press 1b) Pause press w/ 2s pause 1c) Skull Crushers 2a) Lawn mower Row R 2b) Lawn mower Row L 2c) Pull over 2d) Kneeling alternating curl • Shoulder Finisher (video 3) Do rounds of 30 seconds of each move straight through, no rest- 3 minutes👊🏻 3a) Lateral raise 3b) Bent over fly 3c) Kneeling Arnold Press • Have fun with this and have an awesome Thursday! @performixdriven @reebok #upperbody #core #sunlit #nyc
MINDSET MONDAY You will face challenges this week, that’s life. Imagine how under stimulating and unfulfilling life would be with out challenges to overcome. That in itself is enough to to be grateful for each and every challenge that you encounter. Some challenges are seemingly not very demanding, other obstacles appear monumentous at first glance. Your mindset as you approach each and every challenge dictates not only the external outcome, but more importantly your internal reaction to that outcome, and even more importantly- your adaptation and growth during the process which then leads to your ability to handle more demanding challenges in the future. Right from the start look for the positive in the situation, it may not be staring you in the face, give it a minute, take a breath, look through the eyes of POSITIVE PERSPECTIVE and ask yourself: 1) What will I learn/gain/improve upon having overcome this challenge? (GROW) 2) How will that increase my ability to be of service to others? (GIVE) Be honest and specific in you answers. Realize from the get go this process will not be easy but will be worth it. Remember that you are worth it! Have an awesome Monday and challenging and rewarding week! #mindset #monday #challenge #grow #give #grateful #speerstrength
FULL BODY DUMBBELL COMPLEX Nothing like some sun on your back and dumbbell complex to start the day☀️ Do all moves seamlessly into the next, no breaks. Do all right leg, rest 30 seconds, do your left leg, rest 1 minute. Do 2-4 rounds of each leg. Use 2 DBs for the entire complex. • Program Rx a) Spilt stance Row x 10 b) Reverse Lunge x 10 c) Split squat curl x 10 d) Single leg push up x 10 e) Single leg burpee x 5 • @performixdriven @reebok #complex #stillsummer #wednesday #rooftopnyc
Leg and Cardio Finisher You'll need a partner, a sled and a band. Choose a length of turf, ideally around 50 ft. Do each move back to back for one length of turf. Your rest is holding the band for your partner. • Program Rx a) Band resisted walking lunges b) Sled Sprint c) Band resisted lateral walk R/L d) Lateral sled drag R/L Do 2-3 rounds Do this after a lower body lift or as part of a conditioning day. • I'm loving these new JJ Watt trainers from @reebok for lifting and turf work. • @benjaminthigpen How are your legs feeling today?😜 • Have fun with this one and have an awesome Wednesday!!! • #sled #conditioning #finisher #performixdriven #finishstrong #speerstrength
In anticipation of the #olympia2017 here is one of my favorite Pec Pump Pairings (and apparent affinity for alliteration). You need one pair of dumbbells and a floor. DB weight should be around your 10 rep max. • Pec Pump Rx a) Pause floor press x 6-8 b) Dumbbell push up x 10-15 • Control the eccentric and hold a 2 second pause with your elbows 1 inch off the floor. Spend as little time as possible in the locked out position as that takes tension off the pecs. Switch immediately to push ups with your hands on the DBs. Go as low as you can at the bottom and again, don't spent much time locked out at the top. You can finishe the push ups with a few half reps for that final pump. Rest 60-90 seconds between sets. Do 3-5 sets. • Have fun with this and have an awesome Saturday! @perfromixdriven #chest #flex #olympia2017 #saturday #swoll