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Jay T. Maryniak

📍New York ▪️I have Type 1 Diabetes 💉 ▪️YouTube: JTM_FIT ▪️📧: jay@jtmfit.com ▪️ ▪️⬇️TRAINING PROGRAMS⬇️

https://www.jtmfit.com/programs/

jay@jtmfit.com

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Take your speed ladder game to the next level with these med ball combos🔥🔥🔥 Increase your speed, power and explosiveness💪🏻 Let’s go! . .

Bag work👊🏻👊🏻👊🏻 My fitness journey began with martial arts. I did Muay Thai kickboxing and Gracie Ju Jitsu for about 5 years or so. I did two amateur smoker kickboxing fights and achieved a two stripe blue belt in Ju Jitsu. I actually got my blue belt from Royce Gracie himself which was pretty cool. I don’t do this stuff much anymore but always try to mix in some kickboxing now and then. Such a great workout💪🏻 🎥 @shootmadonna . . .

Big shoutout to Don @fxbb19 who absolutely crushed the NEW program The Functional Shred🔥 He lost 20 pounds in the 8 weeks and is feeling better than he’s ever felt. Nice work Don!💪🏻 . . 💯💯The Functional Shred is on sale! Sign up today and take your training to new levels! Click the link in our bio or head to www.jtmfit.com💯💯 . .

🔥Movement Challenge🔥 . . Grab a pair of dumbbells and get to work!💪🏻 We are working the entire and the lungs with this one. This exercise can be programmed in a number of different ways. During a workout, as a finisher, for time or for reps. I like to use this one as a finisher personally. 60 seconds of work followed by 60 seconds of rest. 3-5 sets. Excellent technique in every rep❗️You don’t need to go to heavy! These sneak up on you quick. Let’s get it done👊🏻 🎥 @shootmadonna . . 💯Training programs at www.jtmfit.com💯 . . . building weightworkout

// Mobility Flow // . . Get you’re entire warmed up for your next workout or use this as a nice little active recovery session. Throw 5-10 minutes on the clock and cycle through this flow for the allotted time with as little rest as possible. It doesn’t take long to get a good well rounded warm up in. Make the time! Longevity is the name of the game and warming up properly plays a huge role in that👌🏻 🎥 @shootmadonna . . 💯Training Program’s at www.jtmfit.com💯 . . weightworkout building

🔥Advanced Core🔥 . . Two of my favorite advanced core exercises💪🏻💪🏻💪🏻 The Ice Cream Scoop and The Rope Walkout. Both require a ton of core and upper strength. Definitely building next level core strength with these💪🏻 . . 💯Training Programs: www.jtmfit.com💯 . . weightworkout building

You’re going to get what you put into it. Half assed work is going to get you half assed results. Give everything in your life 💯. We only get one shot. Make the best of it and truly tap into your full potential. Let’s go!👊🏻 🎥 @trapgord @asrv . . .

If you’re looking for a nasty kickboxing finisher then look no further. This burpee round kick combo is brutal🔥 Do 8 sets of 20 seconds of work followed by 10 seconds of rest. Full power on those kicks👊🏻👊🏻👊🏻 🎥 @shootmadonna . .

“Super safe and super simple warm up routine for anybody from the age of 5 to 90” - @moveumike . . @moveu breaks down this push up routine to get you prepped and primed for your next workout😂 I got a good laugh out of this one! Enjoy👊🏻 . . ❗️Check out The Functional Method Training Series and join the thousands taking their training to the next level💪🏻Link in bio or head to www.jtmfit.com❗️ . . .

🔥CORE CRUSHER🔥 . . This one is going to light that core up!💪🏻💪🏻 This Tabata Mash Up consists of 4 exercises. Perform each exercise for 20 seconds resting 10 seconds in between exercises. Do 4 sets! You never rest more than 10 seconds between exercises and sets. Let’s get it done👊🏻👊🏻 . . Plank Reach to Spider Knee V Up Complex Lateral Mountain Climbers Reverse Crunches . . ❗️This is a sample workout from my NEW Core eBook “The Core Evolution”. 30 of my most badass core workouts with video demos for every exercise. All fitness levels are welcome! Click the link in my bio or head to www.jtmfit.com and let’s the gains begin❗️ . .

🔥DB Push Up Finisher🔥 . . How many reps can you get??? By far one of my favorite finishers! Do 3-4 sets of max reps to finish our your next upper day. Let’s go!💪🏻💪🏻💪🏻 . . ❗️Training Programs at www.jtmfit.com❗️ . . building weightworkout

🔥LEG WORKOUT🔥 . . Never skip leg day! Give this simple but very effective leg workout a to build muscle and size 💪🏻 . . Perform each exercise back to back with no rest in between exercises. Rest 2 minutes in between sets . . 3-4 Sets Barbell Back Lunge x 6 (ea leg) KB Jumping Lunges x 6 (ea leg) . . 3-4 sets Heel Elevated Back Squats x 8 KB Front Squat x 8 . . Once you finish all of your sets rest 2-3 minutes then set a timer for 5 minutes and do as many walking lunges as possible👊🏻 . . ❗️Check out my workout programs at www.jtmfit.com❗️ . .

The pic on the left was me 10 years ago at 24 years old. I was about 3 years into working out and was doing Muay Thai and BJJ. I think I was around 160lbs and in decent for sure. The pic on the right is me at 34 and at 190lbs. Moral of the story is that true long lasting results take years of CONSISTENT training and DISCIPLINE. There ain’t no powders, pills or shortcuts. Those things can certainly help but NOTHING negates hard work day in and day out💪🏻 . . We all face obstacles and adversity in life. I battled through drug addiction in my younger years and then was diagnosed with Type 1 diabetes back in 2013 at 28 years old. Regardless of what we are facing we all have a choice. Wether to own that and RISE ABOVE it all or to let it own us and be the victim. I choose each and everyday to rise above and own my and be the best I can be and help as many people as I can along the way👊🏻 . .

// Farmer’s Carry Variations // . . The farmers carry and all of its variations are a great way to build raw full strength and stability. Check out my latest YouTube video and I’ll show you 15 carry variations to add to your training and take your strength to the next level💪🏻 . . YouTube: JTM_FIT . . building

// The Kettlebell Swing // . . Are you engaging your lats when you swing??? The lats play a very important role in the swing and most hip hinging patterns to maximize efficiency and protect your back from injury. @moveu breaks down the lat position before you even pick up the bell and what should be maintained throughout the movement. This is going to make your swing strong as a and protect your back. The swing is not an exercise you should stray away from if done properly. It’s an excellent movement to strengthen the glutes, hamstrings and lower back. Fix up your swing by engaging those lats! Don’t be like @moveushirtlessdude who is very accurately demonstrating what we see in the gym a lot of times😂 . . ❗️Check out my training programs to take your training to the next level at www.jtmfit.com❗️ . .

Light up your next workout with this burpee Snatch back Lunge combo🔥🔥🔥 This full movement takes a ton of explosiveness, coordination and stability. You’ll be out of breathe and burning a ton of of calories with this one. This is tough one💪🏻 Let’s get it done!👊🏻🎥 @shootmadonna . . My NEW Core eBook is available for purchase. Start building insane core strength with 30 of my most badass core workouts! Link in bio or head to www.jtmfit.com . . . . building

The Single Arm KB Squat Clean to Rotational Press is an excellent full unilateral movement that builds full strength and stability. Loading the on one side forces the opposite side of the to work even harder to maintain proper posture and alignment though the squat and pressing patterns. This is a great way to build functional muscle, build balance throughout the and get that heart rate flying. Give this movement a go!👊🏻 🎥 @shootmadonna . . . building

Stop overthinking and start executing. A message to you and to myself👊🏻👊🏻👊🏻 Have a kickass day @asrv . . .

🔥Shoulder Workout🔥 . . Hit all facets of the shoulder with this 21 rep burner🔥 Perform 7 reps of each exercises with no rest in between exercises. Rest 1-2 minutes in between sets. Do 3-5 sets. It’s not about how heavy you can go! Use weight that you can control and perform each rep with excellent technique💪🏻 I used 45lbs in each hand on the Strict Press and 20’s on the both the lateral raise and reverse fly . . Strict Press x 7 Lateral Raise x 7 Reverse Fly x 7 . . 💥Training Programs: www.jtmfit.com💥

Haven’t done the ol’ Swing burpees in a dogs age. These are pretty tough and require a lot of precision and perfect timing or else your going to pay for it haha. Clearly you can get hurt doing these and I’m not telling anyone to do them. Just having a little fun👊🏻👊🏻👊🏻 🎥 @shootmadonna . . 💥www.jtmfit.com💥

// Leg Day Warm Up // . . Do these 4 movements before your next leg day to get the quads, glutes, hamstrings, and the foot/ankle complex warmed up to maximize your performance and to reduce the risk of injury. STOP skipping warm ups! They don’t need to be long and drawn out to be beneficial. Take 5-10 minutes and get it done👊🏻 . . Perform 1 set of each exercise Banded Squats x 20-25 Banded Deadlifts 15-20 Jumping Spider Lunges x 15-20 (ea side) High Knees x 60 seconds . . 💥Training Programs: www.jtmfit.com💥

Build your conditioning, speed and power with this med ball combo🔥This movement is will get the heart rate flying! Be as explosive and as powerful as possible on every rep. 30 seconds on 60 seconds off for 5 sets will take your gains to the next level👊🏻 🎥 @shootmadonna . . 💥www.jtmfit.com💥

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