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!!!

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

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.

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

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

#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

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

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.

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!!! 

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.

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! 

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. 

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.