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Crazy Fit Muscle Girl Bangs Out Dragon Flags | Alena | Bondi Beach

Say ‘Hi’ to Alena – a neighborhood Bondi Beach instructor who has actually stepped up her core regimen! Follow Alena’s nice health / butt/ leg coaching guidelines Instagram: @alenatomsejova

and on Facebook:

For nice guidelines, pics and coaching information, consult with my:
instagram: marcusbondibeach

Please take a look at my excessive frame weight / calisthenic tutorials:
Human Flag –
Muscle Up –
Front Lever –
One Arm Chin Up –

Crazy Fit Muscle Girl Bangs Out Dragon Flags | Alena | Bondi Beach


  1. 13snert on 13/09/2013 at 7:30 pm

    making me ache just watching..excellent

  2. AndrewSlays on 23/09/2013 at 5:05 pm

    I can do this and im fat 0-0

  3. antonio jennings on 17/10/2013 at 12:51 am

    Not going low enough and too much stress on the neck

  4. Jose Rodriguez on 22/10/2013 at 2:41 am

    so fucking hot

  5. silverbackmotion on 25/10/2013 at 9:17 am

    Never seen a girl do dragon flags, even with partial ROM. Very, very impressive.

  6. Pilot9r on 12/12/2013 at 4:08 pm

    Very cool! Where exactly is this?  I’m guessing California?  I would love to come to one of these work shops.  I’m in New York but MIght be going to San Diego for a week in January. 

    • Pilot9r on 16/12/2013 at 2:50 pm

      +BoxtrainUK Ahhh yes, i noticed the accent now.  On my list of destinations.  Have always wanted to go to Australia

  7. jaykrue on 18/01/2014 at 11:24 pm

    Interesting, I don’t think I’ve heard ‘Alena’ pronounced w/ a soft ‘e’ before.

  8. Robbie Furner on 20/01/2014 at 6:44 am

    So Hot!

  9. 02Crimson on 10/02/2014 at 9:06 pm

    0:17   The guys thinks anyone can do this and then quickly walks off after five or six pullups

    • Ex0dus111 on 07/05/2014 at 12:01 am

      Not Pull Ups, dude did Chin Ups… lol

    • 02Crimson on 07/05/2014 at 2:44 pm

      wants some arm pump for the ladies on the beach!

    • spadgm on 28/10/2014 at 2:30 am

      Yes chin ups, looked like he blew his arse after doing only 4 lol.

    • Joel Peart on 15/12/2017 at 2:32 am

      I don’t know for sure, but I’d hazard to say that only half of all 25 year old males could do more than 2 or 3 pull ups.

  10. lia nelson on 11/02/2014 at 10:44 am

    lol the doofus in the background! does 4 chin ups then jogs the beach lol

    • cranebeg on 20/04/2015 at 3:26 am

      +lia nelson I can do 2 chin ups ;(

  11. Whisper on 12/02/2014 at 4:33 pm

    That girl is bad!

  12. christopher1073 on 30/03/2014 at 8:25 pm

    I feel weak now

  13. HuginAndMunin on 16/04/2014 at 8:50 pm

    well… more like “half” Dragonflags…  try going near parallel to the floor 😉

    • FolkMetalProject on 02/11/2014 at 8:55 am

      yep. disappointing vid.
      not even one full negative.

  14. mr21 on 19/04/2014 at 12:00 am

    On dragon flags don’t you typically go like an inch off from parallel to the bench? 

    • Vincent Diaz on 24/04/2014 at 11:10 pm

      yeah, but her abs probably aren’t strong enough to go that low and come back up. She’s still essentially doing a dragon flag, just not at the most difficult level

  15. arun kumar on 24/04/2014 at 5:59 pm


  16. Jia Tian on 11/05/2014 at 4:10 pm


  17. MJsGuardAngel on 14/07/2014 at 2:57 am

    i got a question, i try to do them but if i do i make a “:certain sound” out of a “Certain place” what can i do to prevent that?

    • golden child on 22/07/2014 at 3:34 am

      avoid cabbage soup before working out….seriously though, it has never been a problem for me, just focus on using your abs for most of the movement

    • MJsGuardAngel on 22/07/2014 at 3:48 am

      i didn’t mean that sound from a that certain place. Cabbage soup? I have never even heard of that ! XD

    • cranebeg on 20/04/2015 at 3:24 am

      +MJsGuardAngel Is a recognised fart fuel.

  18. golden child on 22/07/2014 at 3:29 am

    Nice form, great body.

  19. Bart Stratton on 24/09/2014 at 6:14 pm

    Even of this is “cheat” version of a dragon flag, it’s still useful.  I plan to add this to my routine.  Thanks for posting.

  20. jean-michel loeb on 19/10/2014 at 3:01 am

    elle som motivet

  21. Martin Lee on 02/12/2014 at 11:19 pm

    All the form police saying she is doing them wrong…. Look at her abs…now, look at yours……now, shut the fuck up.

    • SXS66 on 02/12/2015 at 9:08 pm

      I agree but what makes them harder is if you go all the way down to an inch before your lower back touches the bench and then go back up

    • Rohit Dutta on 20/05/2017 at 4:00 pm

      SXS66 that is bruce lee level thing to do, everyone doesn’t have that much core strength! she is doing it much better than many faggots who claim to be experts!

  22. kenpachi zaraki on 05/03/2015 at 9:16 am

    that’s pretty impressive consider how women carry more of their weight towards the lower half of their body compared to guys.

    • Mathieu VIALES on 16/08/2015 at 4:10 pm

      +kenpachi zaraki … i see what you did here.

    • teller121 on 25/05/2017 at 2:05 am

      good point.

  23. sleepy hollow on 14/05/2015 at 12:50 pm

    I’m sure I’d hurt my neck if I tried that. I’m not that flexible.

  24. marcusbondi on 02/12/2015 at 5:05 am

    Please check out my extreme body weight / calisthenic tutorials:
    Human Flag –
    Muscle Up –
    Front Lever –
    One Arm Chin Up –

  25. Melonbat on 09/10/2016 at 10:09 am

    how do I get a body like hers?

    • Spades340 on 23/10/2016 at 9:52 pm

      Melonbat train hard

    • Melonbat on 23/10/2016 at 10:34 pm

      +Spades340 that sounds too easy. I want to look exactly like her because I’m fat and ugly. Give me advice.

  26. Storm on 25/10/2016 at 4:02 am

    thaaaanks, goooood

  27. celtpilot on 25/07/2017 at 8:15 pm

    Well done Alena

  28. Su Amigo El Ilegal on 30/07/2017 at 7:04 pm

    thus is will lead to herniated disc or facet syndrome

  29. SMV VSM on 21/12/2017 at 12:42 am

    She doesn’t “bang” them out but still, good work, keep working at it so you can start going all the way down

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