Choose 1 exercise from each box. Do each of those exercises you chose from the box for the specified reps/sets labeled at the top of the box it came from. When you have completed those 3 exercises, do 200 jump ropes and THEN those 3 exercises are DONE! Move onto your next 3 exercise combo.
Say I chose, Russian twists, I would do it 1 time for 20 reps. Then Walking Lunges and I would do 2 sets of 15 ( ea. leg ). Then Shoulder Press and I would do 3 sets of 12 reps. THEN, 200 Jump Ropes. And those 3 exercises are DONE! Moving on.
I had a great 5AM class today with 19 people who showed up and kicked butt @oremotf ( I'll be there next Monday at 5AM after your Halloween Weekend to help you burn off all those treats I hope you enjoy! ).
BUT, you can come see me tomorrow at 8:45AM for a FREE trial class before the Grand Opening November 6th. See what #OTFNation is all about and get 'HOOKED' on SPLAT points!
Just call our Front Desk Staff to reserve your spots ( 801. 896. 9058 )
Bring your husband, friends, sister, brother, etc., this is a great workout for anyone! You'll love it.
MONDAY MORNING WAKE UP: Halloween is THIS WEEK! Lets keep up on our fitness all week and even commit NOW to the workout I am going to post for you to do on Halloween Day. I know I could burn a few extra calories that day.
This is my '100 CHALLENGE' workout for you:
Go straight down the list and do each exercise for 25 reps. Complete the list 4x and by the end of it all, you will have done 100 reps of everything!
Whether you are going for SIZE or trying to shrink those thighs, I can't tell you how much this statement is true.
It may have taken me years to learn this concept BUT I'm finally there and happier than ever. It use to be about the numbers and my size of this or that. But during all of that frustration I found passion for bettering my health. Becoming confident and feeling strong, lead me to the healthy I didn't know I was actually looking for.
That's what matters. Not the size of my jeans, my biceps, my thighs, etc. Like from my post this morning, I bet Eliza started my program to downsize but I hope I gave her ( @enimmer ) CONFIDENCE above all things!
Long time no see @sodalicious LOL, ok maybe it's been 24 hours BUT a scotcharoo was much needed today!!!
And I did paint my toe nails ORANGE last week secretly wishing myself good luck in my training for Orangetheory Fitness Preview classes are happening now until the grand opening in November. Call them ( 801.896.9058 ) to reserve your spot in my class or find a time that works for you.
I ( I'm in there somewhere ) had the best time yesterday coaching my Friends and Family class at the new Orangetheory Fitness that is opening November in Orem….With my friends/family help and my team mate @jpgemini_we passed the test to join the #OTFNation family. Thanks so much for coming you guys and for all your support!
Staying fresh on my personal training game. I can't believe it has been 2 years! I am required to re-new my PT certification and CPR every 2 years. I chose to further my education of being a fitness trainer by learning about Sports Injuries on top of everything else. More fun things are to come of this continuing education…….
Speaking of trying to be the hardest worker in the room……. Last Monday on my second of 7- one minute rounds of Box Jumps, I ate it for my first time EVER….yep, the kind that when I got home was still bleeding AND I even had on long pants. I had heart beats in both shins for 2 days. My shins look AMAZING these days.
But hey, I didn't give up! Finished the workout…still striving to be the hardest worker in the room. Don't quit, even when you feel like crying about it
1- Keeping your palms FORWARD the entire move…. step back into a Curtsy Lunge taking the DBs down with you. Making a big circle with the DBs, stand bringing them over your head with a Knee Up. Same for other leg.
2- Squat. Pop up with your feet together to the side and punch that DB out.
3- Lateral Lunge while making a circle out in front of you holding the DB. Same for other leg.
4- Lunge Jumps with an Overhead Press. This is KILLER cardio as well.
Two DB Workout: Ok, this one calls for a set of DB's. I posted a 1 DB workout the other day.
3 Exerices. Lots of muscle groups being worked. Especially your anterior head ( front of shoulder ) of the Deltoid. These muscles help you with pressing actions like pushing open a car door or pushing a cart.
First is somewhat of a DB swing into a squat and when standing you throw in a shoulder press.
Reverse Lunge and when standing to one leg, bring those DBs up for a bicep curl and up to an Arnold shoulder press….don't forget that other leg.
THIRD, a little full body/Ab/Cardio going on.
Burpee w/ a jump and DBs go over head
Choose reps that work for you ( 10-15 OR set a timer 30-60 secs). Do each move 5-7x.
MY HOW THINGS HAVE CHANGED! Yesterday during my run I had lots of thoughts running through my mind…..Like every time my foot hit the ground and my booty would shake I was thinking, "NOOOOO my butt is going flat!!!" LOL!!
Thinking back 5 years or so ago to my running days when I was 80% run / 20% weights. I would do all that running thinking it would make me skinny and give me the body I had in mind. Well nothing really changed much as far as my body SHAPE and my butt stayed flat.
So I read some books and got educated and switched the roles around. I lift way more than I run these days. And I prefer my body now to the body I had with all the running. Weights gave me the 'look' I was going for when I thought running is what you did to get it.
So yesterday running it was a whole different mind set. It was actually a lot less stressful and peaceful. I knew I was there simply for the endurance training and nothing more. I was also thinking, "man, I can't wait to hit upper body tomorrow morning" and "dang, I love my shoes!" haha, well thanks for reading about my running thoughts. So, #wearbrooks #liftweights and #fithappens
When your friends start throwing around the idea of running a 1/2 marathon on Halloween ( 25 days away ) you lace up your shoes and hit the pavement!! Hopefully all my track workouts will pay off….. #fithappens #shithappens
it may not have made the men trying to walk into the boys room too happy but I'm sure by now the members of this gym know that when we are around, we are AROUND…..so we've been told.
I'm super lucky to have these friends who meet up every morning 5 days a week before the sun comes up.
Each person brings something to the table that we all need to thrive off of. When one is gone you can feel it. This day we had a full house. Sometimes not many words are even said between us but we get it. We are there to work. We just end up checking in on each other later in the day.