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My Programs

    Fit For Life 1

My Workouts

  • Walk, Jump & Swing (HeS)
    Walk, Jump & Swing (HeS)
    12 minutes, Intense
  • Long Live Legs (HeS)
    Long Live Legs (HeS)
    45 mins 32 secs, Intense
  • Full Upper Body Supersets (HeS)
    Full Upper Body Supersets (HeS)
    43 mins 32 secs, Intense
  • October Olympics Bodyweight: πŸ…GoldπŸ… (HeS)
    October Olympics Bodyweight: πŸ…GoldπŸ… (HeS)
    13 mins 4 secs, Intense

About Me

I'm learning about fitness, nutrition, mental training and supplements since 10 years.



Recent Updates

11:23am
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 16:26    Intensity_moderate_16x16 Moderate
If God is giving you a gift, he's putting it in a box with a bow around where you can read "problem". Enjoy your day
11:59am
Very wise πŸ˜‡
10:46am
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 12:00    Intensity_intense_16x16 Intense
Holding 50 pounds dumbbells, my arms got longer and longer. Inthe end, i could scratch underneath my feet without going down
12:00pm
This workout puts me to shameπŸ˜ͺvery impressive
1:44pm
πŸ‘πŸ‘πŸ‘πŸ‘
5:46pm
Heiko you're so funny πŸ˜‚πŸ˜‚
10:22am
Uncle Heiko S created a workout:
Workouts
Time_16x16 12:00    Intensity_intense_16x16 Intense
yesterday
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 13:15    Intensity_intense_16x16 Intense
replaced front raises with face pulls to reduce volume for the front delts and to balance with rear delts. Happy Friday, take care, keep smiling and be the best you can be
yesterday
happy Friday to you yoo, Uncle πŸ€—πŸ€—
yesterday
Happy Friday Heiko πŸ’ž
yesterday
thanks Maria & PatπŸ–
yesterday
Have a great weekend
yesterday
Happy Friday, happy weekend 😊😎
yesterday
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 43:32    Intensity_intense_16x16 Intense
Didn't do the last 2 sets for arms, cause Im gonna do another workout for arms. Teplaced lat pull with high reps t-bar row to increase volumen
yesterday
VG day UncleπŸ‘‹πŸ˜ƒπŸ‘πŸ‘πŸ‘πŸ‘ŠπŸ˜Š
yesterday
thanks Alex, same to you
17 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 40:00    Intensity_intense_16x16 Intense
Doing this while the legs still are sore is simply doubling the fun🀣 but I had to slow down in the nd. Happy Thursday d.
17 Oct
Happy Thursday to you too! I understand what you mean by doubling the fun, especially in the first 15 mins πŸ˜„
17 Oct
haha Pat, so trueπŸ˜€πŸ˜€πŸ˜€
17 Oct
Holly Molly Makarolli!!!! What a workout 😱😱😱
17 Oct
yes Iphi, its testing your willpower- and your legs, your heart and lunge lol
17 Oct
Yes indeed Heiko well done sir...
yesterday
thanks bro
17 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 04:50    Intensity_intense_16x16 Intense
Good warm up for my sore legs
17 Oct
πŸ”₯ πŸ‘ πŸ’ͺ 🐺 πŸ’š πŸ…
17 Oct
I know the feeling H 😏😏😏
17 Oct
πŸ‘‹πŸ˜ƒπŸ₯‡πŸ†πŸ˜ŠπŸ‘Š
17 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸΊπŸ₯‡πŸ₯‡πŸ₯‡πŸ’šπŸ˜ŠπŸ’ͺ great job Heiko. Have a nice day πŸ‘‹πŸ˜Ž
17 Oct
thanks allπŸ–
16 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 52:19    Intensity_intense_16x16 Intense
Happy hump day my friends
16 Oct
Happy hump day to you too Heiko 😊
16 Oct
Thanks Sylvia πŸ–
16 Oct
πŸ‘‹πŸ˜ƒπŸ‘ŒπŸ‘Happy hump day Uncle πŸ˜ŠπŸ‘Š
16 Oct
Uncle, how is your dad doing? Did he get out of the hospital yesterday ? πŸ€”πŸ€”
16 Oct
thanks Alex and Odi! Yes, my dad left hospital yesterday and right now Im with himπŸ˜€ thanks for asking
14 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 12:00    Intensity_intense_16x16 Intense
Good one LucaπŸ‘ happy new week my friends
14 Oct
Early morning bird πŸ¦… Well done, Uncle Heiko πŸΊπŸ…πŸΊπŸ…
14 Oct
Have a fantaaaaaaastic week friend πŸ’™πŸ’™πŸ’™
14 Oct
Thanks Leo and IphiπŸ– yes Leo, I prefer training in the morning. And I have to work soon πŸ˜‰
14 Oct
Happy week πŸ˜ŽπŸ˜πŸ‘‹πŸŒž
14 Oct
Hi Heiko!πŸ˜ŠπŸ‘πŸ»
14 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 30:00    Intensity_intense_16x16 Intense
13 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 48:09    Intensity_intense_16x16 Intense
Can't raise my arms now. Happy Sunday πŸ–
13 Oct
Have a great day HeikoπŸ‘πŸ‘
13 Oct
Happy Sunday dear Heiko 😊😎
13 Oct
πŸ‘‹πŸ˜ƒHappy Sunday Uncle, VG jobπŸ‘ŒπŸ‘ πŸ˜ŠπŸ‘Š
13 Oct
thanks Sylvia, Peter and Alex
13 Oct
Good job getting it done!
12 Oct
Uncle Heiko S is now following:
11 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 08:31    Intensity_intense_16x16 Intense
So bad and so goodπŸ˜€πŸ‘πŸ‘ have a great day, take care, keep smiling. There 8s no just black and white, but a lot of different grey colours.
11 Oct
Well done, Uncle Heiko. Have a Happy day :D
11 Oct
Second that Heiko. Good effort πŸ’™
11 Oct
Make yourself a wonderful Friday πŸ˜€πŸ–
11 Oct
Will definitely try my best 😊
11 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸΊπŸ₯‡πŸ₯‡πŸ₯‡πŸ’ͺ Happy Friday and weekend Heiko 😊😎
11 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 45:32    Intensity_intense_16x16 Intense
Hey, I just noticed, 5min are only 300secondsπŸ˜‰
11 Oct
LOL...Uncle Heiko, love the title of this workout, and your comment too LOL
11 Oct
I’ll remember that the next time I run. LolπŸ‘Œ
11 Oct
Thanks Leo and IphiπŸ˜€πŸ˜€πŸ˜€
11 Oct
Uncle Heiko S created a workout:
Workouts
Time_16x16 45:32    Intensity_intense_16x16 Intense
11 Oct
Tough tough tough
11 Oct
09 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 15:00    Intensity_intense_16x16 Intense
Photo finish. Still.waiting for the result! Hope you're having a good day
09 Oct
πŸ‘‹πŸ˜ƒUncle, excellent. Gold medal πŸ…πŸ₯‡for two subsequent rowings without any doubts.πŸ‘πŸ‘πŸ‘πŸ˜πŸ‘Š.
09 Oct
thanks AlexπŸ‘πŸ–πŸ˜€
09 Oct
how have you been Uncle H?
09 Oct
Busy but fine D.J. Good to see you around
09 Oct
πŸ₯‡πŸ…πŸ₯‡πŸ…πŸ₯‡πŸ™Œ
09 Oct
via Android
Uncle Heiko S did a workout:
09 Oct
πŸ₯ˆπŸ₯ˆπŸ₯ˆ
10 Oct
πŸ‘πŸ”₯πŸ₯ˆπŸ”₯🐺😎
08 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 43:32    Intensity_intense_16x16 Intense
Loved it, though I havent been in best form today. My arms gave up during the biceps/triceps set and I had to go light
08 Oct
Heiko, great workout πŸ€ŸπŸ‘πŸ’ͺ😎
08 Oct
thanks Tanya
08 Oct
Great job Uncle πŸ‘
09 Oct
Great effort!! I'm sorry you didn't feel great, I know the feeling.
09 Oct
Going light is sometimes necessary H. Well doneπŸ’™
09 Oct
thanks Glen, Aimee and IphiπŸ–
08 Oct
Uncle Heiko S created a workout:
Workouts
Time_16x16 43:32    Intensity_intense_16x16 Intense
09 Oct
Just read your dad is not well, wishing him all the best
09 Oct
thanks Iphi!
07 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 40:05    Intensity_intense_16x16 Intense
Happy new week my friends πŸ‘πŸ˜€
07 Oct
happy week my friend
07 Oct
thanks Herel
07 Oct
πŸ˜ƒπŸ‘‹πŸ‘πŸ‘πŸ‘Happy New week UncleπŸ˜ŠπŸ‘Š
08 Oct
same to you OnkelπŸ˜ƒ
08 Oct
happy new week for you too Uncle HeikoπŸ‘πŸ˜Ž
05 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 05:10    Intensity_intense_16x16 Intense
I ran 100 and 200m final straight in a row. Man, im such an Olympic hero
05 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸΊπŸ₯‡πŸ₯‡πŸ₯‡πŸ‘ŠπŸ‘πŸ˜Š Happy weekend Heiko 😊😊😊
05 Oct
thanks Sylvia, wishing the sameπŸ–
05 Oct
Indeed you are πŸ…πŸ…πŸ…
05 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸ€—
05 Oct
LOL..what an aut0-compliment, Uncle Heiko, I bet you are :D. Great job!
05 Oct
via Android
Uncle Heiko S did a workout:
05 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸ€—
05 Oct
πŸ‘πŸ”₯πŸ₯‡πŸ”₯🐺😎
05 Oct
πŸ…πŸΊπŸ…
08 Oct
woop woopπŸ₯‡πŸ₯‡πŸ₯‡
05 Oct
via Android
Uncle Heiko S did a workout:
05 Oct
πŸ₯‡πŸ₯‡πŸ₯‡πŸ€—
05 Oct
πŸ‘πŸ”₯πŸ₯‡πŸ”₯🐺😎
08 Oct
well done OnkelπŸ˜ƒπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸΊπŸ₯‡πŸ₯‡πŸ₯‡πŸ₯‡πŸ₯‡πŸ₯‡πŸ₯‡
05 Oct
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 30:00    Intensity_moderate_16x16 Moderate
30 Sep
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 52:19    Intensity_intense_16x16 Intense
Awww butt kicking and perfect. Have a great week and enjoy fall!
30 Sep
πŸ‘‹Uncle!! Have a great weekπŸ‘πŸ‘πŸ˜πŸ‘Š
30 Sep
thanks Alex
30 Sep
you too have an awesome week Uncle HeikoπŸ‘πŸ˜Ž
30 Sep
Happy Monday and all week 😎😊
30 Sep
Thanks Unk.
29 Sep
Uncle Heiko S is now following:
29 Sep
Uncle Heiko S added a photo:
I hope I'm allowed to post this, cause I'm paying a monthly fee to get those graphics.
29 Sep
Stretching can help and even cause muscle growth
29 Sep
Good to know πŸ‘πŸ˜πŸ™‚πŸ˜ŠπŸ‘‹thank you so much uncle for posting this!!
29 Sep
You're welcome OdiπŸ˜€
29 Sep
Thank you Uncle Heiko, Great Information. This clears many doubts my friend.
29 Sep
MalditoπŸ˜€πŸ‘
28 Sep
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 11:00    Intensity_moderate_16x16 Moderate
challenge πŸ’šβœ” happy weekend heroes and idols πŸ–
28 Sep
Happy days πŸ‘‹
28 Sep
thanks broπŸ‘
28 Sep
Heiko I’m always with you, but honestly hope that this load of stretches will pass . 😏😏😏
28 Sep
Why you don’t like to see stretching workouts? What’s wrong with the stretches Iphigenia?! Enlighten us πŸ€”πŸ€”
28 Sep
Because I believe that we start with a warm up20 %, strength60% and stretch 20 %. So far I see, 50% stretches, 30 % recovery and 20 % strength. That’s all darling. No malice intended
28 Sep
via Android
Uncle Heiko S did a workout:
Workouts
Time_16x16 48:29    Intensity_intense_16x16 Intense
28 Sep
Fantastic work