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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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.

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

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

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

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

SHoulder Killa

Ha, this exercise OWNED me.  I grabbed my usual 12-15lbs that I like to do for lateral/front raises and there was no way I could finish even one set.  I ended up using 8lbs.

It takes a little concentration.  BUT,  you hold a front raise while you do lat raises.  THEN, stop the lat raises and hold.  NEXT, do front raises with the arm that was holding the front raise.  You then do the same thing other side.  Hold a front raise and do lat raises.  THEN, hold the lat raise and do front raise.

10 reps all 4 ways.  Don't be alarmed if smoke literally starts coming off your shoulders.... JK.  But it's pretty intense!  I did this 3x through.  

WATCH IT HERE

Video to this MMWU for today

This video WATCH IT HERE tags along with my Monday Morning Wake Up that I posted earlier.  In order of the workout, you have:

Alt. Arnold Press

Bench Hop Overs

Fire Walks- these are EVERYTHING

Jump Rope- all the different ways to spice it up and have fun jump roping.

You do these exercises for 40 seconds then taking 20 seconds to rest and get ready for the next.  5 Rounds.  #fithappens #fithappensworkouts

MMWU

Here is a workout that you can add on to the end of your lift or just something to do all on its own.

Each exercise WITH the rest will be 1 minute.  There are 4 exercises total that you will do for 5 rounds.  It will take you 20 minutes..... IF you stay on task.  40 seconds on / 20 seconds off.  I love the burn in my shoulders and my glutes in this workout.

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! 

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

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.

workout wednesday

WOOT WOOT…… HUMP DAY!  So let's call it Workout Wednesday.

The exercises in RED are there to give you a little cardio burst.  The exercises in BLUE are there for you to slow it on down and focus on some muscles. #HIIT style training.

Repeat the list at least THREE TIMES!

Just something about 150 walking lunges sounds good on a Wednesday! You'll be back on your feet in time for the weekend, LOL! 

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!

watermelon

Monday Morning Wake Up:

Cardio

Legs

Biceps

Shoulders

and push ups are GREAT for all areas of your upper body.

Depending on how much time you have..... this can be done a few times!  ENJOY!