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If you're like Jonathan Irizarry, you don't like to be told what to do. You don't follow the crowd. You don't blend in.

If you're like this then you also have to have a killer instinct, work ethic and have to be very goal oriented and process driven to make a living and even more to excel.

Jonathan Irizarry is a national level bodybuilder, lifestyle coach and has helped many bodybuilders and physique athletes earn their professional status. Here he is delving into his introduction into weightlifting and bodybuilding and how it has built up the work ethic and self belief to become an a premier national level bodybuilder, fitness personality and entrepreneur.

, 2 work sets x 10-12 reps (100 lbs and 110 lbs)

Standing Dumbbell laterals: 4 sets x 10-15 reps

Video: Forced To Grow - Jonathan Irizarry

Like so many others, Nathalia Melo has been confined to her home for a while. As an active fitness enthusiast and mother this comes with challenges, but also opportunities to advance in home training and think outside of the box.

Here is part 2 of her home workouts, this time targeting back and chest. Check out 

15 (Each side)x Banded Unilateral Chest Press

15 (Each Side)x Banded Unilateral Pulldown

15 (Each Side) x Banded Unilateral V-Pulls

Home Training with Nathalia Melo Part 2

Like so many others, Nathalia Melo has been confined to her home for a while. As an active fitness enthusiast and mother this comes with challenges, but also opportunities to advance in home training and think outside of the box. We asked Nathalia some questions about her time spent at home, and also received some specific home training videos back from her.

Scroll down to read the interview and check out part 1 of her home workout videos.

Q: Do you have a suggestion on an effective and good 15-20 minute home work out?

A: Here we go... the video above shows the exercises.

15 (Each Leg) Banded Alternating Forward Lunge

Q: How does a typical weekday look like for you in these times?

A: This is such a hard question to answer, especially as my kids are starting to become bored of being at home and our lives are pretty much revolving around their moods.

One thing I do everyday to keep some sense of normalcy is to train every morning as soon as I wake up. I ask my husband to keep the kids while I train, and that makes a good start of the day.

Once I get done training, not much work related can be accomplished, unless it is done between some Baby Shark dancing in the living room and some attempt at homeschooling.

Most of my work gets done in the afternoon while the kids nap and gets finished in the evening after they go to bed.

The afternoons are a bit all over the place depending on my husband’s work schedule too.

Q: Do you have any advice on how to structure the days with kids at home while working and training from home?

A: I am a big believer that scheduling your workouts as if they were a business meeting is the best thing you can do for yourself and your fitness, regardless of where you train from… but, I do think it is especially true when training from home, as it is easy to get distracted and just leave it for ‘’later’’ and later never comes.

I am fortunate to have my husband at home, but in the coming weeks he has a few work trips scheduled, so I will be alone with the kids.

I will be waking up before them to get my workout in, and I know it will be incredibly early… but, I know I am a much better mom and work a lot better when I get to train.

My best advice is to schedule the workout but not obsess over it, because with kids, life always happens… Even if you can just get 20 mins in, remember that it is still better than nothing.

Q: What basic home training equipment do you recommend to keep handy to be able to “stay in shape” or just getting started with home training in this situation?

A: Right when the rumors of a full lock-down started to emerge, I bought a lighter set of dumbbells but could only find one heavy dumbbell…

I also had the Better Bodies resistance bands and glute bands, and all my workouts have been done just using these items.

I've had to get extra creative, but I am loving to have to think outside of the box to create fun and effective routines.

Q: Do you have any reflections after around a month with gyms being closed etc.?

A: I have realized now more than ever how much I enjoy the gym environment, and how it isn't just about the workout… but, the relationships and friendships you build there… feeding off others energy and success.

With that being said, it has also been a great personal experiment to see that results CAN be accomplished with limited equipment. You just have to stay consistent and keep on showing up… even on the days you don't ‘’feel like it’’.

One thing I do know… everyone is getting a hug when I get back in the gym.

Home Training with Nathalia Melo Part 1 

In any physique competition you have criteria that competitors adhere to in order to please the judges and to hopefully ultimately win.

Criteria in every competitor's case is open to interpretation and _"Being happy with your body is very important."

. Pricilla won her class at this years ultra competitive Arnold Classic Amateur Bikini division. Pricilla has a great outlook and approach to building her perfect bikini physique and a great positive message of ultimately being happy with the body you end up sculpting in the gym.

Video: Pricilla Aqilla - My Body My Goals

In this video, Sara Hallebrant takes us through a typical leg and glute workout. She does this 3-4 times per week and dares to say that can guarantee gains.

Sara's goal with this fitness journey is to become a pro in Wellness Fitness.

She did her first Bikini Fitness competition 2018 in Sweden and won the show.

After the competition, she wanted to push herself even further, and get bigger and better.

At that point she decided to try the Wellness Fitness division and loved it!

Sara contacted an online coach from Brazil who has long experience in this type of fitness physique.

He’s working with athletes all over the world, which made her choose him and she is happy that she did!

Sara's main focus at the moment is to build more muscle to match the wellness look even better. Massive legs, big glutes and of course upper body as well. 

"But my biggest focus and the heaviest training is for the lower body."

Sara mostly trains heavy but for some exercises she goes on higher reps just to hit all the muscle fibers to support her physique goals.

Video: Legs & Glutes with Sarah Hallebrant

 has been competing in Classic Bodybuilding in the past but nowadays his main focus is health, well-being, and a balanced approach to training.

In today's video, he's guiding us through a tough chest/back workout at DeltaGym in Stockholm.

Dumbbells, supersets and the combination of the two antagonists back and chest will bring the right kind of a balance to your physique. "Real Arnold style".

Video: Back & Chest Workout Arnold Style with Toby Johnson

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, we are going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless if you are able to go to the gym or not.

 is giving us his best tips and routine and is guiding us through the whole workout. This workout will definitely make you sweat and get the heat up.

Video: The Perfect Home Workout - Jesper Nyström

 through her shoulders/back workout at Gymmet Stockholm.

Gishe thinks that its important to consider lowering weights when training shoulders to be able to get controlled movements that will lead to better contact through the whole movement.

Video: Upper Body Workout with Gishe Bewena 

, 21 years old, moved to Sweden 5 years ago to start a new life. He is originally Moroccan/Liberian and when he moved he found training to be a way into the society. He has been training since then and he loves his new lifestyle.

Aissa is hustling for progress in his physique and preparing for upcoming competitions in Men's Physique.

With a dedicated mindset, he is prepared to do whatever it takes to reach his goals.

This video is all about his hard work and Aissa's passion for bodybuilding clearly shows as we we follow him through a back and arms workout.

Video: When We Train We Go All In - Back And Arms With Aissa Boimaa 

 is an inspiring 20-year-old guy that is willing to give everything it takes to succeed with his training and the dream to be a competing athlete.

In today's video we get to follow Max as he takes us through an upper body session that involves chest, triceps and back at an outdoor gym. You can always get your training in, you just have to be creative and motivated.

Video: No Gym? No Problem! - Upper Body Outdoor Workout

 is a bikini fitness athlete that trains hard and lifts heavy, every day with no exceptions. Despite that all her planned competitions got canceled this spring, she is still grinding, doing her thing and developing her perfect bikini division physique.

If you want to grow your glutes & hamstrings muscles or increase strength this is a perfect workout for you. It takes time to develop a certain physique or develop a certain area of your body but if you work hard every time you workout and lift heavy, you WILL see the results. Be patient... Everything takes time, you have to love the journey and the process!

Video: Step up your Glute & Hamstring Workout - Liliana Sakhanova

Having a great workout, great day and great life in general ALWAYS starts in your mind.

Nathalia Melo understands times can be tough and motivation won't always be at peak highs however mind power will always govern the efforts and affect your end game.

So make up your mind to give it your all with Nathalia Melo's 30 minute full body workout.

This rep for rep workout consists of 3 circuits of 3 exercises for 30 seconds each for 3 rounds each.