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!!!!!

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

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

MMWU

MMWU:

3 circuits that you do each for 7 minutes.  Just be near a clock or set a timer and do as many rounds as you can in 7 minutes.  This is supposed to be HIGH INTENSITY!  Little to no rest while you're in a circuit.  You will rest as long as needed when the 7 minutes is up.  Then move on to next circuit.

ENJOY!  Let's end the LAST WEEK of April happy! #fithappens #mondaymotivation

CORE... so important

Core: the central or most important part of something.

Our core is very important for everyday tasks from getting in and out of a vehicle, vacuuming your house to wiping down kitchen counters.  It's almost impossible to NOT use your core pretty much in  any movement you make.

I hardly ever do strict ab exercises.  Like an actual crunch or sit up.  But I sure do a lot of compound movements which are basically ab exercises.  I like to multitask.  Lunges, squats, seated DB exercises, one sided movements, mtn climbers and PLYOS.  That's how I work my abs.

ALSO, abs are like any other muscle in your body.  Would you train your biceps everyday? No.  So don't do sit ups every day.  You have to let them recover.  Your abs won't grow if you are constantly tearing them down. 

MMWU after Spring Break

MMWU:  I don't know about you but if you just had Spring Break like we did and stayed home with kids ( I had one recovering from a tonsillectomy) it felt like, FOR-EV-ER.  FOR-EV-ER. ( said in the Sandlot voice ).

ANYWAY, lets gets to sweating!  This is perfect for a little cardio and a way to fire up your muscles to start your week.  If you repeat this 2x you'll have a mile under your feet and that doesn't include the incline walking.

About that incline walking...... DO NOT hold on.  Power through 3 minutes as hard as you can go ( ugh, that just reminded me of my 'Y' mountain hike later today).

ENJOY this one!  Happy Monday.  #fithappens #mondaymotivation

Resistance Band Work

If you have resistance bands you HAVE to try this Circui:

Do the first exercise for 40 seconds, then take 20 seconds to rest and get ready to start the next exercise.  So :40 on / :20 off.  For 3 Rounds.  The band never comes off.

Side Shuffles w/ Squats

Lateral Mountain Climbers

Tap Outs Behind- the video makes it look like we are just stepping side to side but we are tapping our feet behind us.  If your buns start burning, you're doing it right

Pop Squats

Watch Video HERE

PERFECTO: MMWU

MMWU:  

This one is perfecto!  You have an arm exercise for 10 reps, followed with an ab exercise for 15 reps, then a little active rest for  minute.

Choose a different exercise for each ACTIVE REST.  Your active rest could be anything that gets your heart rate up:

mtn climbers

jump rope

treadmill

jump squats

lunge jumps

high knees

box jumps

speed skaters

burpees

jumping jacks

lunge-knee-hops

froggers

lateral mtn climbers

bench hop overs

toe taps to bench

plank jacks

pop squats....... the list is a mile long.

Just know you don't have to do the exercise straight for 1 minute.   You can take 2 and do each for 30 seconds.  Whatever you do, Just HAVE FUN!!!!

#nevermissamonday

MMWU

MMWU:

One Circuit of this will take you 4 minutes.... IF you stay on task.

Do it 5 times through and you have yourself a 20 minute workout. 

MY MOTTO

MONDAY MORNING WAKE UP: 

Happy President's Day

Another week is here and we are one week closer to SUMMER!  YAY!  Get your sweat on and body moving with ONE round of the cardio.  Try to do your cardio HIIT style/interval ( go hard then catch your breath.  Then do FIVE rounds of the core work.

On a Monday I like to get sweaty with some cardio and core work.  Then it's W.E.I.G.H.T.S. from here on out.

My motto:  

Cardio for FUN.  Strength Train to Transform!  

MMWU

MONDAY MORNING WAKE UP:  

4-5 rounds of this should leave your upper body feeling it!  I'm not sure I can do even 1 pull-up unassisted soooooo it's all good to use some help.  I use the pull up machine at the gym.  ENJOY!!! 

MMWU

Monday Morning Wake Up

I posted all of these exercises within the last week or so back in my feed.

Do 4 rounds of each set.  Complete all 4 rounds before moving on to the next set.  Be sure to do all reps that involve 2 sides for each....like Curtsy Lunge to Goblet Squat is 12 each side or Glider Mountain Climbers would be 20 each side.

Rest as needed.  Drink water.  Happy Monday

HAPPY NEW YEAR

Here we go!!!! MMWU:  Happy New Year!  There can't be a better day for a 'MMWU'.  I did a workout very similar to this on New Years Eve.  I love these kind of workouts.  I set myself up a space on the floor near a treadmill with everything I need.

Anyway, do 3 incline sprints, THEN hit the floor for the strength circuit.  Repeat everything 5-7x.

I like my incline at 10% and speed at 9.0mph.  It's only 20 seconds and you get 40 secs to catch your breath.... so go for it! 

Mmwu

Monday Morning Wake Up: Arms and Abs.

Arms on the left.  Repeat as needed.  I would suggest 3-4 times through.

Abs on the right.  Repeat as needed.  I would suggest 3-4 times through.

Lots of mountain climbers and plank jacks....... but a little bit of cardio and extra ab work never hurt anybody.  Happy Monday!  Enjoy.

MMWU

Good Morning To You All.

Monday Morning Wake Up.  When I plan these MMWU workouts I try to have some sort of pattern so they are easy to remember.

This one has 50 reps of a cardio boosting exercise.  Followed up by a 30 second plank to let your heart rate come back down.  Then you get to work with 25 reps of an exercise to work your muscles.  And another 30 second plank to let your heart rate come back down.  Repeat.

So there you go, - 50 - 30 -25 -30 and repeat.  Do this for as many rounds as needed.  Shoot for 3x through.  Hold that final plank for an extra minute to make this workout give you 10 minutes worth of planking.  #fithappens #mondaymorning #mondaymotivation