'Legs for Days' Trainer

Lets kick off Fall with

 'LEGS for DAYS' 

Trainer!

This PDF (save to your ibooks) contains EIGHTEEN different leg workouts that will guide you for the next 6 weeks.  YEP, that's 3 leg days a week!  I am mostly excited that every workout will include a bonus circuit, which I called: "CARDIO FOR LEGS."  This special circuit will get your heart rate up, yet require.......LEG WORK!
I've never created a specific body part trainer like this one.  Focusing on lower body only.  Can't wait for you to try it out. 

This trainer is meant to be used at the gym.  However, can be done at home with the right equipment and creativity.  Also, each day in every workout will include a body weight exercise.  When throwing in a body weight exercise at the right moment and time can sometimes be the hardest exercise of all.

This program is designed to help you burn excess body fat, increase LEAN (higher reps, body weight reps, plyos, etc.) muscle mass in your legs which will help with overall weight loss.

Whether you follow the program to a T or not, you'll have EIGHTEEN different lower body workouts and EIGHTEEN different HIIT circuits for your legs.     

Buy now 

P.S. you do not have to have a paypal account to purchase.  When you hit the green 'Buy Now' tab it will take you to the paypal site but there is an option to use a card as well.

After purchase, the trainer will be sent to the email used to purchase with.

MMWU: 100 Challenge

100............. the 100 CHALLENGE!  2 moves in every set that are done for 20 reps but you will do 5 rounds.  That will give you 100 reps of each exercise when you’re done.

.

And for extra credit, a FINISHER!  Done 1x through.  Just an extra 100 reps because I know you can! 

Sweaty Saturday Finisher

Good little finisher for any kind of workout.  A 2 minute sprint, which will be about .25 of a mile, followed by 15 reps on the leg extension machine.  INCREASE speed each round ( I did by .5mph ).   When you're done you will have a mile ran and firm legs.  And you might not be able to walk tomorrow.....especially if you do this at the end of leg day!

GHOST 10's

Been waiting a long time for the new GHOST to come out.... they  are just so perfect!  

I'm patiently waiting now for the GHOST 11's.  I LOVE those shoes!

I tested them out for a run on the Track. 

#INLOVE

4th of JULY 2017

These are always fun on a holiday.  The energy is high and so why not put that to good use and do a full body workout?!

This has a little bit of everything!  Do each circuit and then repeat it one more time.  Go straight down the list with little to no rest between exercises.  Push yourself on those 2 minute runs!

HAPPY 4TH TO YOU!!!

MMWU/4th of July

MMWU: This can be done as a warm up OR a finisher to your workout.  This can also be done on repeat until you have had enough!  Monday Morning Wake Ups are just there to get you moving, loose and the blood flowing to cruise into the week ahead.

If you're doing my Summer Trainer > link to that is in my bio <  you probably noticed your Monday ( Sweat It Out ) are a level up and slightly more intense from these MMWU.  A few rounds of those workouts and you should feel D.O.N.E.

Anyway, it's time to get sweaty for the biggest BBQ day of the year.  4th of July is tomorrow!!!! I'll be posting a Full Body Workout for you to try.  #fithappens #mondaymotivation  

TGIF

The Grind Includes Friday.....

I want to welcome my weekend with a big dose of endorphins and a workout that makes me feel awesome when it's done.   So Just now I put together a cardio workout that uses a treadmill and body weight exercises that can be done right behind it.

HOW TO:

Fast pace run or walk for .25 miles ( about 2 mins ) make this challenging

THEN, 10 reps of each of exercise in the list

REPEAT 5 times for a total of 500 body weight reps and over a mile+ on the treadmill.

I'll post a video of the last ab exercise.... I have no idea how to describe them.  I just made the name up.  Like literally, just now.  But it's a fun move! #fithappens #tgif

MMWU: Pyramid Style

MMWU: pyramid style!  Meaning the reps get lower and lower as you go down the list!  THEN, when you reach the last exercise in the list you are going to go back up the list in reverse order. Going from bottom to the top.  Repeat as needed. 

Good luck to my ladies and gents doing my Summer Lean Out trainer!  Today you are going to rock that Monday 'Sweat It Out' workout!  I'm loving the messages/emails/DMs of your hard work!  Keep it up! If you want to jump on the Summer Trainer wagon with us it's located on the right hand side of my blog!  #mondaymotivation #nevermissamonday 

6-Week Summer Lean Out Trainer

6-Week Summer Lean Out Trainer:

Here it is!  This trainer is jam packed with exercises for your muscles, HIIT, circuits, active rests..... all the while utilizing high repetitions on the weight floor.  It's probably my most sweaty trainer to date.  Every day is spelled out for you including what you should do post weights for cardio.  

You can expect to get loose and sweaty with Monday 'Sweat It Out' workouts.  You will hit every major muscle group Tues-Friday with Thursday being a single muscle focus and a short HIIT workout.  Saturday get ready for interval/HIIT cardio that is spelled out for you, literally,  minute by minute and Sunday for a day of rest!

You're going to LOVE it!  Get ready to shed that stubborn fat!  Can't wait to start it myself!

Buy now

P.S. you do not have to have a paypal account to purchase.  When you hit the green 'Buy Now' tab it will take you to the paypal site but there is an option to use a card as well.

Back and Core: MMWU

MMWU: BACK + CORE 

using a stability ball/exercise ball with plyos.  3 rounds of each circuit.  I have posted a video of all exercises before in my feed.  You can also search the hashtag FITHAPPENSWORKOUTS and find them there.  Happy Monday!!

One more week until my Summer Lean Out program is here!!!!!

ACV

A lot because of this....... Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue.  The amino acids contained in ACV act as an antidote.  AND, ACV contains potassium and enzymes that may relieve that tired feeling.  So next time your feeling beat, add a TBS or 2 to whatever helps you gag it down.

I have found OJ to be the best helper to get it down.  Not gonna lie, it's brutal on its own.... don't let anyone tell you different.

There are SOOOOO many other uses for it from help with aging spots to warts to bug bites to lowering blood pressure.  #fithappens #acv

TGIF

YES!!!  to FRIDAY sweat!

MMWU before School is out!!!!

MMWU:

Happy Monday!  I can't believe it's the last week of school for my kids...... do the pools open this weekend?!.  I may have said I'm working on my Summer Bod but I never said for which Summer.

This workout has 5 circuits.  Do circuit one 3 times in a row with little to no breaks.  Take the time you need for rest after 3 complete rounds.  Then move on to circuit two and so forth.  #fithappens #mondaymotivation

TGIF

These are becoming my new favorite workouts!!!!

Triceps and core +PLYOS

MMWU: triceps  ( because the back of those arms🙄 ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.  Happy Monday! It's gonna be a good week. 

 #fithappens #mondaymotivation

TGIF

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to start your weekend.

HOW TO:

Run the distance and do the circuit one time through immediately after the run.  You will do the same circuit after each distance is reached.  If you choose to walk the running part, just go 1/2 the run distance but add some incline.

Happy Friday! #fithappens #tgif

Shoulders core + PLYOS

MMWU: shoulders ( because bigger shoulders makes a smaller waist  ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.

And for fun, finish each circuit with a burnout set of car drivers.  ***hold a plate out in front of you with both hands and straight arms and pretend it's a steering wheel and turn plate side to side until fire sets in! #fithappens #mondaymotivation

THat's a Wrap

500+........and that's a wrap!  500 calories burned every day this week doing something good for  my body, mind and soul.

TIP: and I'm serious, make a calorie burning goal and don't give up until you hit it.  Your workouts will be on FIRE!!!   If you don't have a heart rate monitor, I get the Polar FT4 on Amazon.  #fithappens #sweatysaturday

#FITHAPPENSfriday

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to jump start your weekend.

HOW TO:

4 ROUNDS

FOUR minutes of cardio.  Your choice.  I am going with the treadmill and will alternate between a minute of an uncomfortable pace followed by a recovery pace ( no walking ).

THREE exercises for strength.  Which all moves can be done right behind your cardio machine.  It's up to you if you want to add weights to any of the exercises.  *^* notice there is one set of exercises that you do for your 1st & 3rd round.  The other set you will do for rounds 2 & 4.

TWO exercises for core.  30 reps of an ab exercise of choice.  Then a 1 minute plank hold.

ONE minute high intensity.  These are done back to back with no rest.  So for one minute straight you are moving.  REPEAT.  Be sure to do alternate the strength exercises for what round you're on.    #fithappens #tgif

MMWU

Monday Morning Wake Up:  on the first of the month.

Squatsssss and upper body.

You can either go straight down the list 3x OR do each of the paired exercises as a superset.  Repeat the pair 3x then move on to the next two.  Happy Monday!  Happy May!  #fithappens #mondaymotivation