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!

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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

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

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

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

Run and Arms

*Run and Arms:

I love cardio but I love weights more..... so sometimes when I feel like doing both I multitask.  This is very easy to follow.  Do the run ( aggressively ) then do 2 sets of the weighted exercises. Take a 30-60 second break between those sets.  Go heavy!  ENJOY! 

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 

Monday Morning Wake Up: MMWU

MONDAY MORNING WAKE UP:  well shoot, it's been a while since we have done a MMWU.

This is the '10-20-30' Circuit Workout.  Do each circuit 3x.  You really can do this anywhere.  Body weight or add some weights.  It's all there for what your body needs.  I have videos of all the exercises  ( hashtag> FITHAPPENSWORKOUTS )   Happy to tag you. 

Happy Monday. 

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  ).

4th of July, CHECK!

4:15 alarm, check.

Gym by 5:00, check.

Out of gym by 6:00, check.

I did the workout I posted last night.  

And don't we all have that one workout shirt that makes an appearance once a year for a special occasion?!

Happy 4th y'all.

Happy 4th of July Workout, to YOU!

Hope you're having a fabulous Sunday and enjoying your weekend of festivities so far.

Tomorrow is the 4th and even though it's a holiday I always try to break a sweat first thing in the AM before all the fun begins.  Your day will be even more enjoyable with Endorphins flowing through your body.  It's also a nice reminder as you enjoy treats ( as you should.... ) that you got in a good workout earlier that day.

SO HERE IT IS:

Treadmill SPRINTS.  Incline 3%. 30 seconds on 30 seconds off.  5 sprints total

THEN hit the weight floor doing each exercise for 15 reps

THEN, repeat all of the above.  Sprints and Weights

Do as many rounds as you have the time for.  

My friends and I did 5 rounds in one hour. 

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.