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iNVICTUS

baRBELL

aND

tRAINING

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Four favourite exercises for the posterior chain

Deadlift - 3 x 10
1 Arm Back Row - 3 x 10
Hip Thruster - 3 x 10
Kickstand RDL - 3 x 10

This is currently part of my 6 week conditioning phase #invictusbarbelltraining #training #workout #fitness #Oakville

Four favourite exercises for the posterior chain

Deadlift - 3 x 10
1 Arm Back Row - 3 x 10
Hip Thruster - 3 x 10
Kickstand RDL - 3 x 10

This is currently part of my 6 week conditioning phase #invictusbarbelltraining #training #workout #fitness #Oakville

So long 30, 31 is where the fun begins. It's about the people you spend time with cause time is one thing you can't get back. Thank you for everyone for the birthday wishes. Truly means a lot more than you may think. Love ya'll ❤️💕

So long 30, 31 is where the fun begins. It's about the people you spend time with cause time is one thing you can't get back. Thank you for everyone for the birthday wishes. Truly means a lot more than you may think. Love ya'll ❤️💕

Hiring a Functional Strength Coach will unlock all your potential in becoming the better version of you. What are you waiting for?
#invictusbarbelltraining #training #fitness #functionalfitness

Hiring a Functional Strength Coach will unlock all your potential in becoming the better version of you. What are you waiting for?
#invictusbarbelltraining #training #fitness #functionalfitness

YOU HAVE TWO PATHS ( Either you rise or you fall)

March, Most people don’t acknowledge or even realize that it is even happening. The special thing about March is that usually this is when a lot of changes happen and how you do in March WILL dictate how your fitness journey will go for the remainder of the year.

I call this the 3 Month Wall, you either climb over the wall or it slows/stops your progress completely.

For most people who’ve started their fitness journey in the beginning of the year. The motivation and excitement is what kept them going. Knowing that there will be some challenges, such as making sure you drink more water throughout the day, or walking at least 30 mins in the day, getting a good amount of exercise or just making sure that you are eating correctly.

HARD TRUTH

Everyone has at least one challenge of out any of these. Majority of people end up falling off the wagon in any of these challenges. By month #3 (MARCH) Most people have either completely fallen off or are struggling to stay on top of their fitness goals/journey because of other “exciting things in their life”. Start putting your fitness goals on the back burner as summer approaches, the distractions start entering into your ability to stay committed to those goals. By end of April, you have fallen off completely.

Though this may sound harsh, but this is a truth for many people. Those “New Years Resolutions” end up being just a wish dream that even though many people want, it is very difficult to change on your own. Each and every day you are challenging yourself to stay committed to what YOU said you wanted for yourself on Jan 1st. Some may rise over the wall and stay committed no matter what! This year WILL be your YEAR!

If a close friend or family member that is trying to change their life for the better and you see them falling, be there to pick them and REMIND them why they started this fitness journey in the first place.

Which path will you take this month?

NEED HELP?
DM ME - Stay Committed

~ Raise The Bar ~

Your Coach,

YOU HAVE TWO PATHS ( Either you rise or you fall)

March, Most people don’t acknowledge or even realize that it is even happening. The special thing about March is that usually this is when a lot of changes happen and how you do in March WILL dictate how your fitness journey will go for the remainder of the year.

I call this the 3 Month Wall, you either climb over the wall or it slows/stops your progress completely.

For most people who’ve started their fitness journey in the beginning of the year. The motivation and excitement is what kept them going. Knowing that there will be some challenges, such as making sure you drink more water throughout the day, or walking at least 30 mins in the day, getting a good amount of exercise or just making sure that you are eating correctly.

HARD TRUTH

Everyone has at least one challenge of out any of these. Majority of people end up falling off the wagon in any of these challenges. By month #3 (MARCH) Most people have either completely fallen off or are struggling to stay on top of their fitness goals/journey because of other “exciting things in their life”. Start putting your fitness goals on the back burner as summer approaches, the distractions start entering into your ability to stay committed to those goals. By end of April, you have fallen off completely.

Though this may sound harsh, but this is a truth for many people. Those “New Years Resolutions” end up being just a wish dream that even though many people want, it is very difficult to change on your own. Each and every day you are challenging yourself to stay committed to what YOU said you wanted for yourself on Jan 1st. Some may rise over the wall and stay committed no matter what! This year WILL be your YEAR!

If a close friend or family member that is trying to change their life for the better and you see them falling, be there to pick them and REMIND them why they started this fitness journey in the first place.

Which path will you take this month?

NEED HELP?
DM ME - Stay Committed

~ Raise The Bar ~

Your Coach,

If this what love is suppose to be, then by god, I am blessed to have this beautiful kind, virtuous spirit and soul by my side. 10 Years may be long for some people, but for me it's been such a short time. When love lasts forever, I truly am so grateful to have love like this. Cheers to 10 years of love, happiness, the ups and the downs, through celebrations of many, and can not wait to celebrate our 20, 30, 40, year anniversary. I love you so much @julia.luca

If this what love is suppose to be, then by god, I am blessed to have this beautiful kind, virtuous spirit and soul by my side. 10 Years may be long for some people, but for me it's been such a short time. When love lasts forever, I truly am so grateful to have love like this. Cheers to 10 years of love, happiness, the ups and the downs, through celebrations of many, and can not wait to celebrate our 20, 30, 40, year anniversary. I love you so much @julia.luca

Simple but effective solution to tennis elbow syndrome #invictusbarbelltraining #training #sittingisthenewsmoking #business #fitness

Simple but effective solution to tennis elbow syndrome #invictusbarbelltraining #training #sittingisthenewsmoking #business #fitness

Social media is still a platform of perfection and highlight reels, yes these are buzzwords, but there is truth to it. We all are playing the game of being perfect! In the fitness world, perfecting your craft, your body, your capability of what your body can do can be exhausting. I wanted to show that for every successful video, for every holy shit moment, there are moments of frustration, and rentlentless pursuit of perfection.

Truth of the matter is if you aren't always in the pursuit of being perfect, you need to go micro on the goal and macro on how to get there. Best part is that you can apply it to other areas in your life.

So here is me showing my candid relationship with the relentless pursuit of perfection and not giving up. #invictusbarbelltraining #raisethebar #training #workout #deadlift #striveforprogressnotperfection

Social media is still a platform of perfection and highlight reels, yes these are buzzwords, but there is truth to it. We all are playing the game of being perfect! In the fitness world, perfecting your craft, your body, your capability of what your body can do can be exhausting. I wanted to show that for every successful video, for every holy shit moment, there are moments of frustration, and rentlentless pursuit of perfection.

Truth of the matter is if you aren't always in the pursuit of being perfect, you need to go micro on the goal and macro on how to get there. Best part is that you can apply it to other areas in your life.

So here is me showing my candid relationship with the relentless pursuit of perfection and not giving up. #invictusbarbelltraining #raisethebar #training #workout #deadlift #striveforprogressnotperfection

The kettlebell clean is a fun and simple introduction to what's considered an advance exercise, Barbell Cleans. Similar patterns of that the KB clean mimicks the barbell clean with a powerful lift at the beginning, movement of hand positioning at the top and getting underneath the weight on the bottom.

If you want to try something new, this would be a good way. As with most exercises, start with lighter weight and always continue to build from there

#invictusbarbelltraining
#training
#workout
#kettlebell
#clean
#raisethebar

The kettlebell clean is a fun and simple introduction to what's considered an advance exercise, Barbell Cleans. Similar patterns of that the KB clean mimicks the barbell clean with a powerful lift at the beginning, movement of hand positioning at the top and getting underneath the weight on the bottom.

If you want to try something new, this would be a good way. As with most exercises, start with lighter weight and always continue to build from there

#invictusbarbelltraining
#training
#workout
#kettlebell
#clean
#raisethebar

Let's talk tight hips and how external and internal hip rotations can benefit you. Tight hips can happen in a multiple of ways, but most ways are by sitting for too long. But here's the thing: it's easy to loosen them up! I've been incorporating these exercises into my warmups and using a resistance band to work on my external and internal rotation, and it's made a huge difference.

Try it out and let me know how it goes! And if you have any favorite mobility hacks, share them with me in the comments below.

#invictusbarbelltraining
#training
#sittingisthenewsmoking
#hiprotation
#mobilitymatters
#resistanceband
#officefitness

Let's talk tight hips and how external and internal hip rotations can benefit you. Tight hips can happen in a multiple of ways, but most ways are by sitting for too long. But here's the thing: it's easy to loosen them up! I've been incorporating these exercises into my warmups and using a resistance band to work on my external and internal rotation, and it's made a huge difference.

Try it out and let me know how it goes! And if you have any favorite mobility hacks, share them with me in the comments below.

#invictusbarbelltraining
#training
#sittingisthenewsmoking
#hiprotation
#mobilitymatters
#resistanceband
#officefitness

Only got 30 mins? Here are some push-up variations to have a high intense workout on limited time.

Push-ups are one of the best exercises to hit a lot of muscle groups at once that can be done anywhere. The variations will allow you to target certain muscle groups at certain levels of difficulty.

Crush this workout and comment below letting me know what you think.

#invictusbarbelltraining
#pushups
#30minuteworkout
#training
#workout
#raisethebar

Only got 30 mins? Here are some push-up variations to have a high intense workout on limited time.

Push-ups are one of the best exercises to hit a lot of muscle groups at once that can be done anywhere. The variations will allow you to target certain muscle groups at certain levels of difficulty.

Crush this workout and comment below letting me know what you think.

#invictusbarbelltraining
#pushups
#30minuteworkout
#training
#workout
#raisethebar

Trust me when I say that deadlifting without shoes is a game changer especially if you're still trying to get your balance. These days, the shoes that are coming out are squishy and prone to rolling ankles and less stability. Shoe Marketing has done a good job at selling these shoes to make them feel like you're walking on a "cloud". For limited reasons this can be good depending on what the application is. For deadlifting, or any functional movement for that matter...It's going to hold you back from progressing in your lifts.

If your gym allows, try out deadlifting without shoes, especially if you have those walking on a cloud type shoes.

You'll thank me later

Trust me when I say that deadlifting without shoes is a game changer especially if you're still trying to get your balance. These days, the shoes that are coming out are squishy and prone to rolling ankles and less stability. Shoe Marketing has done a good job at selling these shoes to make them feel like you're walking on a "cloud". For limited reasons this can be good depending on what the application is. For deadlifting, or any functional movement for that matter...It's going to hold you back from progressing in your lifts.

If your gym allows, try out deadlifting without shoes, especially if you have those walking on a cloud type shoes.

You'll thank me later

It's already been a year! One question I got this past year very frequently is" soooo! How do you feel?" My response has always been that the bond and connection I have with Julia has always been strong and our marriage really solidifies it. Everything just feels like we can take any challenge that's put infront of us and conquer it. Having a wedding and promptly a honeymoon after really does something special with your bond with that one person that will be with you no matter what. I can't wait to see what's in store for us! Cheers to our 1st wedding anniversary ❤️🥰

It's already been a year! One question I got this past year very frequently is" soooo! How do you feel?" My response has always been that the bond and connection I have with Julia has always been strong and our marriage really solidifies it. Everything just feels like we can take any challenge that's put infront of us and conquer it. Having a wedding and promptly a honeymoon after really does something special with your bond with that one person that will be with you no matter what. I can't wait to see what's in store for us! Cheers to our 1st wedding anniversary ❤️🥰

Lateral movements and exercises are one of the most underrated planes of motion. Here is one exercise that will allow you to become 1. More flexible in the hips, glutes, abductors. 2. Provide stability in real world situations like slipping on ice, wet surfaces and sports soccer, tennis, skating.

Try to become more versitile with your movements in your exercises!

Lateral movements and exercises are one of the most underrated planes of motion. Here is one exercise that will allow you to become 1. More flexible in the hips, glutes, abductors. 2. Provide stability in real world situations like slipping on ice, wet surfaces and sports soccer, tennis, skating.

Try to become more versitile with your movements in your exercises!

I find this back exercise superior to the traditional back row. It does require some technique to not lift your chest and keep your core engaged as you go through the reps. Start light and give it a shot!

Which would you prefer?

I find this back exercise superior to the traditional back row. It does require some technique to not lift your chest and keep your core engaged as you go through the reps. Start light and give it a shot!

Which would you prefer?

Been pushing on bench press a lot these days 😮‍💨

Been pushing on bench press a lot these days 😮‍💨

6 Am Functional Strength Group Training at @gym41.kw! If you're in the KW area and want the support of this great group and the guidance of becoming a strong badass and both in and out of the gym. DM me: GYM41 FST and I'll give you all the details.

Spots are limited, we only have 3 spots available!

6 Am Functional Strength Group Training at @gym41.kw! If you're in the KW area and want the support of this great group and the guidance of becoming a strong badass and both in and out of the gym. DM me: GYM41 FST and I'll give you all the details.

Spots are limited, we only have 3 spots available!

You'll have good days and you'll have bad days. The important days are the ones you keep moving forward. This path like most is about moving consistently forward. So here is a tiny BTS of what it looks like to struggle.

#RaiseTheBar

You'll have good days and you'll have bad days. The important days are the ones you keep moving forward. This path like most is about moving consistently forward. So here is a tiny BTS of what it looks like to struggle.

#RaiseTheBar

This is what vision, hard work, consistency, and patience looks like! I've never been a strong lower body individual and I have always had to work hard to gain muscle in my lower body naturally as men do. Last time I squatted 315 was in 2018 for 1 rep. Today; I squatted 315 for 6 reps, no knee wraps, no half reps. This is what happens when you stick to a training program that allows you to grow and improve safely, effectively and become undeniably great!

Trust the process and you'll get what you're after.

This is what vision, hard work, consistency, and patience looks like! I've never been a strong lower body individual and I have always had to work hard to gain muscle in my lower body naturally as men do. Last time I squatted 315 was in 2018 for 1 rep. Today; I squatted 315 for 6 reps, no knee wraps, no half reps. This is what happens when you stick to a training program that allows you to grow and improve safely, effectively and become undeniably great!

Trust the process and you'll get what you're after.

Happy international women's day to all the strong and talented women in my life! Even though one day of appreciation is not enough for the hard work these women go through. Love you all 💜

Happy international women's day to all the strong and talented women in my life! Even though one day of appreciation is not enough for the hard work these women go through. Love you all 💜

Sometimes it really be just you and the bar with a shit ton of weight on it. This burning desire of wanting to be the best, even if it's just being better than the person you were yesterday. It's all amount to self worth and respect so that no one can take that away from you. Raise your bar and see what you are made of. #win

Sometimes it really be just you and the bar with a shit ton of weight on it. This burning desire of wanting to be the best, even if it's just being better than the person you were yesterday. It's all amount to self worth and respect so that no one can take that away from you. Raise your bar and see what you are made of. #win

From someone who struggled squatting 135 lbs for a VERY long time, constantly battling knee pain, squat depth, and just overall could not get stronger with this exercise, to now back in a good stride with my squat. It's amazing to see how consistent effort pays off.

You cannot cheat consistency, hard work, and patience. I found this to be true both in health and life.

Yeah, strength coaches have had their struggles too

Happy Friday!

From someone who struggled squatting 135 lbs for a VERY long time, constantly battling knee pain, squat depth, and just overall could not get stronger with this exercise, to now back in a good stride with my squat. It's amazing to see how consistent effort pays off.

You cannot cheat consistency, hard work, and patience. I found this to be true both in health and life.

Yeah, strength coaches have had their struggles too

Happy Friday!

Life moves pretty fast and if you don't stop to look around, you just might miss it. When we are on the balance of reminiscing about our past, but know we have so much life ahead of us. So we know this is just the beginning.

Life moves pretty fast and if you don't stop to look around, you just might miss it. When we are on the balance of reminiscing about our past, but know we have so much life ahead of us. So we know this is just the beginning.

Whatever journey you're on, whether it is fitness, business, career, school... there's one common denominator in all of them. YOU! 🫵🏾 You will be the exact finish product you deserve based on your inputs. So do not stop, keep moving forward until you've crush your goal. Best part is, make another goal and repeat till you look up and watch how you have gone so much further than you thought you would have ever been.

It will always be You vs You.

#raisethebar

Whatever journey you're on, whether it is fitness, business, career, school... there's one common denominator in all of them. YOU! 🫵🏾 You will be the exact finish product you deserve based on your inputs. So do not stop, keep moving forward until you've crush your goal. Best part is, make another goal and repeat till you look up and watch how you have gone so much further than you thought you would have ever been.

It will always be You vs You.

#raisethebar

Happy 9 year anniversary of being together @julia.luca !!! Here are just some of the major moments that happened this year. Every year that we accomplish together, always tops the next one. From being the one I want to start the new year with, to being my sparring partner and putting up with my fitness antics with, we glam hard together, we also are goofy together, to being my favourite travel partner, to being the one true love I have ever loved. No matter how difficult life becomes, you've always been there for me. I cannot wait what 2024 brings and see how we can top 2023 ❤️

Happy 9 year anniversary of being together @julia.luca !!! Here are just some of the major moments that happened this year. Every year that we accomplish together, always tops the next one. From being the one I want to start the new year with, to being my sparring partner and putting up with my fitness antics with, we glam hard together, we also are goofy together, to being my favourite travel partner, to being the one true love I have ever loved. No matter how difficult life becomes, you've always been there for me. I cannot wait what 2024 brings and see how we can top 2023 ❤️

From a time where kings, mountains, and castles were life goals. So much has change at the same time, nothing has changed.

From a time where kings, mountains, and castles were life goals. So much has change at the same time, nothing has changed.

Braşov has so much to offer! Falling in love with this beautiful city 🇷🇴

Braşov has so much to offer! Falling in love with this beautiful city 🇷🇴

Do the things that future you will expect to be the new standard

Do the things that future you will expect to be the new standard

So what is it for you? Achieving what you want with hard work, consistency and mental toughness simple or not? What do YOU choose to believe?

So what is it for you? Achieving what you want with hard work, consistency and mental toughness simple or not? What do YOU choose to believe?

Win the day...today!

Win the day...today!

Jump squatting my way through day 2 - 5km completed, 60 jump squats

Jump squatting my way through day 2 - 5km completed, 60 jump squats

Day 1 challenge complete - 5km walk, 62 Pushups

Day 1 challenge complete - 5km walk, 62 Pushups

I'll always bet on myself! 😤 you should start betting on you too

I'll always bet on myself! 😤 you should start betting on you too

Invest in you and watch how your future will change 🙌🏾

Happy Friday

Invest in you and watch how your future will change 🙌🏾

Happy Friday

Staying focus and moving forward is the only way 💪🏾

Staying focus and moving forward is the only way 💪🏾

Excited for @bimmerfestcanada 2023 🙌🏾🙌🏾🙌🏾

Excited for @bimmerfestcanada 2023 🙌🏾🙌🏾🙌🏾

She makes it look so easy @rainatheberneseshepard

She makes it look so easy @rainatheberneseshepard

Just some shots of a regular routine 😤

Just some shots of a regular routine 😤

SO! You want to lose body fat% but you're stuck on the idea that you have to be on a tredmill every day for it to happen.

Honestly, in the short term, you will see some changes, but it may not be the exact changes you're looking for. You will become smaller, but it may not be the size you've been expecting. Strength training allows you to build muscle and keep body fat OFF the body! Your muscle burns between 7-10cals/ pound, using me as an example.

My body burns between 1200-1800cals per day! This gives me a massive advantage to keeping body fat off without a lot of work.

Let me wrap this up, getting the body you want will not be easy, but the best way is to get closer to those goals is, start planning your goals, make an effort to stay consistent and have patience. If you have had the same fitness goals since 2020 and you're still blaming Covid for the reason why you haven't accomplished it yet, then it's your accountability and consistency of NOT showing up. Solution: find someone ( like myself) who has done it and will keep you accountable.

#raisethebar

SO! You want to lose body fat% but you're stuck on the idea that you have to be on a tredmill every day for it to happen.

Honestly, in the short term, you will see some changes, but it may not be the exact changes you're looking for. You will become smaller, but it may not be the size you've been expecting. Strength training allows you to build muscle and keep body fat OFF the body! Your muscle burns between 7-10cals/ pound, using me as an example.

My body burns between 1200-1800cals per day! This gives me a massive advantage to keeping body fat off without a lot of work.

Let me wrap this up, getting the body you want will not be easy, but the best way is to get closer to those goals is, start planning your goals, make an effort to stay consistent and have patience. If you have had the same fitness goals since 2020 and you're still blaming Covid for the reason why you haven't accomplished it yet, then it's your accountability and consistency of NOT showing up. Solution: find someone ( like myself) who has done it and will keep you accountable.

#raisethebar

Sardinia is all lux, lux, lux! With beautiful Caribbean waters, amazing wine and food, windy driving roads, and the most amazing people. It was a honeymoon of a lifetime and I'm so happy we were able to end it with a beautiful Italian island.

Sardinia is all lux, lux, lux! With beautiful Caribbean waters, amazing wine and food, windy driving roads, and the most amazing people. It was a honeymoon of a lifetime and I'm so happy we were able to end it with a beautiful Italian island.

My ride or die forever ❤️

My ride or die forever ❤️

Just trying to bring back all this amazing food and wine from Greece 🇬🇷

Just trying to bring back all this amazing food and wine from Greece 🇬🇷

Honeymoon Greece🇬🇷: Day 1

Honeymoon Greece🇬🇷: Day 1

Just putting turtle shells on my back 🐢

Just putting turtle shells on my back 🐢

Keep moving forward and raise the bar

Keep moving forward and raise the bar

Put yourself in situations where you either have to push through and grow, or see how you react to failure

Put yourself in situations where you either have to push through and grow, or see how you react to failure

This glute and hamstring exercise WILL put a new perspective on your lower body training days

This glute and hamstring exercise WILL put a new perspective on your lower body training days

3 things to focus on when you're looking to improve your back squat when you're tall AF

3 things to focus on when you're looking to improve your back squat when you're tall AF

Let this be your reminder to take care of your body, you can't trade it in like a used car. This is your body forever.

Let this be your reminder to take care of your body, you can't trade it in like a used car. This is your body forever.

Good ol' Back Row 👌🏾

Good ol' Back Row 👌🏾

I remember when I didn't even know what a deadlift was... that was many years ago! I have really gotten to love this exercise and the benefits it can give to anyone that performs it ( with proper technique).

I'm so close to hitting that #roadto500lbs deadlift! This is where the fun part begins!

#raisethebar

I remember when I didn't even know what a deadlift was... that was many years ago! I have really gotten to love this exercise and the benefits it can give to anyone that performs it ( with proper technique).

I'm so close to hitting that #roadto500lbs deadlift! This is where the fun part begins!

#raisethebar

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Contact Me

2080 Speers Rd, Oakville, ON L6L 2X8

matthew.kumar@invictusbarbelltraining.com

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