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!!!

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!!!!!

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

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! 

FULL BODY SHRED

GOOD MORNING AUGUST!!!  Let's kick off this month with a FULL BODY SHRED.

5 minute warm up of your choice.  Treadmill, elliptical, bike, stairs, etc.

Each circuit starts off with a 1 minute jump rope.  If you don't have a jump rope do something to get your heart rate up for 1 minute.  Each circuit is done 3x.  Then move on to the next circuit.  ENJOY!! #fithappens #mondaymotivation

Sweaty Saturday

SWEATY SATURDAY: Circuit Training 

.25 mile Run ( go a little faster each round ).

On the sled pushes, push the sled as you do a walking lunge.  On the way back, stay rear facing and get low, keeping  your quads isolated while pulling the sled back to the start!  

These BURN! 

We used 3- 45lb. Plates on the sled 

( maybe I'm due for a video  ).

Welcome July

Started off July with a 'Take it to the TRACK' workout with these girls.  A good way to start of the 4th of July Festivities.   

Go get Sweaty!

The Track is all warmed up

We just got the track all warmed up for you for upcoming 'Take it to the TRACK' workouts…… I love these workouts so much!

MEmoRiaL DaY

If you have been following this IG for a few years then you know that I like to post a workout up on a Holiday.  I always like to start my holiday Festivities off with a good sweat sesh.

ROUND 1:

1 mile run

20 reps for each exercise in the circuit

ONE time only.

ROUND 2:

.5 mile run

15 reps for each exercise in the circuit

THEN, repeat. 2 TOTAL rounds.

ROUND 3:

.25 mile run

10 reps for each exercise in the circuit

THEN, repeat.  4 TOTAL rounds.

When finished you'll have 3 miles completed and a good day on the weight floor.  Push yourself on the runs.  If you choose to walk the running part, just go 1/2 the distance and add some incline to it.  HAPPY MEMORIAL DAY! 

#TBT take it to the TRACK

#throwbackthursday to all this loveliness .

It's almost time to 'take it to the TRACK' one day a week.  It will be just the change I need! Lean Legs for Summer.  Look up the hashtag #FITHAPPENSWORKOUTS on Instagram  These workouts are so effective and a blast!  Come sweat with us!

PUSH PLAY HERE

Back to the GRIND

Back to the GRIND!!! 

 Monday Morning Wake Up:

On a Tread, do 3 sprints for 20 secs on/40 secs off with the incline at 10% and speed at 7.5+ ( just to give you an idea, I do my sprints at 9.0 mph and it actually feels slower when your incline is set up that high).

THEN, after 3 sprints you hit the floor.  Do all 8 exercises for 20 secs.  Take 10-15 seconds between each exercise if needed.

THEN, repeat it ALL…… sprints included, 5-7x.  

ENJOY!!! Happy May. 

Still Available

It's never too late to start.

My 4-week Trainer is still available to you at anytime.  No better time to take your training up a notch when Summer is right around the corner.

You can get the direct the link from My Instagram in my bio.  OR- if you are viewing from your phone right now, be sure to scroll down to the very bottom and click on the 

'VIEW WEB VERSION' 

to see my entire blog.

The 4 week program is there in the top right corner.

Shout Out

This girl has been using my 12 week Training Program and I can't wait to hear all the details about her journey and inches lost.

You can purchase my 12-Week Trainer HERE

Back Day

When you look in the mirror you don't see the muscles that are back there......they are there.  And they like to be used.  4 x 12 on all exercises.  Throw in some sprints at the end of this.  I posted a video  about what kind of sprints the other day on my IG= @haleya_fit_happens

Hyperextensions and SPRINTS

Hey, I just wanted to share how I have been finishing up my BACK workouts lately:

Round ONE

3 SPRINTS at 11.0mph of :30 on :30 off.  Incline set at 1%. ( 3 total mins on the tread ).

Hyperextensions 1x15 holding a weight plate ( this exercise is for low back, hammies and glutes…if your glutes don't set on fire by the last few reps you're doing it wrong).

Round TWO

3 SPRINTS at 10.5mph of :30 on :30 off.  Incline set at 3%.

Hyperextensions 1x15.

Round THREE

3 Sprints at 10.0mph of :30 on :30 off.  Incline set at 5%.

Hyperextensions 1x15

Round FOUR

3 Sprints at 10.mph of :40 on :20 off.  Incline set at 1%.

Hyperextensions 1x15

When finished, you should have completed 4 sets of Hypers and 12 sprints.  There you have HIIT style training.  Now enjoy all those extra calories you will burn post workout because of it. 

As always, ADJUST speeds to fit YOU. 

The ORANGE Effect

That heart rate monitor around my body is your best friend during an OTF workout.  You want to get used to controlling your heart rate.  More splat points doesn't always mean better performance.

Did you know the goal is ONLY to spend 12-20 minutes of your workout in Zones 4 & 5 ( Orange and Red zones combined ).  By spending the time in those zones, sets yourself up for EPOC……. a fancy way to say that for 36 hours after our workouts you will continue to burn extra calories at a faster rate!  Our goal at OTF with our heart-rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy.

As trainers at OTF, we give you all the opportunities to make 12-20 minutes happen in the ORANGE zone!  You got to WANT it.  We provide it, you got to dig deep during those pushes, all-outs, sprint rows, inclines and make it happen.

We as trainers will also ALWAYS give you plenty of time to recover and bring your heart rate back down to the green zone ( where the majority of your workout takes place: 25-35 mins ) with base paces, walking, and slower movements on the weight floor.

Come see me at OTF and lets get you in tune with your heart rate!  I teach Monday and Wednesday mornings at 5:00, 6:15 and 7:30.  Call to set up your Free Class.  801.896.9058 

Pull-Ups

Pull-Up are not my favorite but someone's got to do them!

The Next 4 Weeks

I took some time over the weekend to write me up a 4 week plan.....here is part of it.  4 weeks of Weights, Cardio and Endurance Training typed up and ready to go for me. #iatetoomanysodaliciouscookies I always do.  It's part of the plan.

Having a plan is one of my TOP FIVE tips to having a great workout.

Don't waist time wandering.

Don't lose your motivation thinking of what to do next.

When it's right there spelled out in front of you, you're way more productive and you'll make the most with the time you have.  My plan will get me through all of January….. and one month closer to SUMMER! 

the "12 Reps of Christmas" workout

the '12 REPS OF CHRISTMAS' workout:

Easy enough, right?!  Repeat this Upper Body workout 2-3x.  All reps are by TWELVE.