Where do YOU WANT TO BE?

Last workout of the week - push through and then enjoy your weekend.

Just a few exercises today, just a few times :)

FRIDAY'S HIIT - Go thru the circuit 3x!
20 Pop Squats - start with feet mid stance, squat, as you come up jump your feet wider and squat, then back to mid stance squat, etc....
10 PushUps
20 Crunches
10 Box Jumps or Steps Ups each leg
10 DiveBomber Pushups  - see NEW MOVES tab for video
10 V-Ups
20 Jump Lunges
10 Pushups with Superman Lift - see NEW MOVES tab for video
20 Bicycle Crunches

TRAIN WITH INTENTION!

Are YOU ready to make the CHANGE?

It won't happen unless you want it to happen.  And then you've got to go out and do it.  Then it will happen.

HIIT and SHOULDER LIFT - go thru 4x
25 Low Squats - bum to knee level or lower - REMEMBER TO KEEP WEIGHT BACK INTO YOUR HEELS
12 Overhead Presses - palms face forward - MEDIUM WEIGHT
30 Reverse Lunges - alternate sides - try to get your back knee to the ground!!!!
12 Side Raises - LIGHT WEIGHT
25 Full Sit Ups
12 Front Raises - LIGHT WEIGHT
1 minute Forearm Plank Hold

TRAIN WITH INTENTION

State of Mind

Yup.  So pick up the heavier weights today:)

Wednesday's HIIT - set your timer for 12 minutes - go thru as many times as you can
10 Burpees without Pushup
10 Touchdown Squats - touch floor
10 Mogul Jumps
10 Lying Alternating Toe Touches


Wednesday's LIFT - Back and Biceps - go thru 4x

12 Bent over Double Arm Rows - HEAVY WEIGHT - palms face eachother
15 Hammer Curls - MEDIUM WEIGHT - palms face eachother
12 Bent over Single Arm Rows - HEAVY WEIGHT - palm faces back (stand in a lunge stance - whatever leg is back is the side that the arm is rowing)
15 Double Arm Biceps Curls - MEDIUM WEIGHT - palms face up

TRAIN WITH INTENTION!

Understand Progress

Tuesday's workout will get your heart rate pumping and chisel out some pec and tricep muscles.

HIIT - go thru 3x
100 Jump Rope Skips or High Knees
50 Oblique Mountain Climbers
10 V-Ups
10 Box Jumps or Step Ups each leg
50 Plank Jacks
100 Bicycle Crunches


LIFT - Chest and Triceps - Go thru the circuit 4 TIMES
10 Wide Pushups
15 Lying Chest Press - palms face forward - HEAVY WEIGHT
10 Mid Pushups - just outside shoulders
15 Lying Chest Flys - palms face eachother - MEDIUM WEIGHT
10 Tricep Pushups - hands underneath shoulders
15 Lying DB Skullcrushers - MEDIUM WEIGHT

TRAIN WITH INTENTION!

Review Our Goals

Hope you all had a great weekend.  I was lucky enough to get in a few extra workouts in this weekend thanks to all the snow that fell here and the few rounds of shoveling I enjoyed doing (insert sarcastic smile here).

Now is a good time to go back to that list you made in the beginning of this year with all your short and long terms goals on them, fitness related or not.  Take a quick look through and figure out your status on each one.  Determine if you've been putting 100% effort to achieve them.  If not, take a look at the goal and really decide if you want it or not - because if you want it, you need to buckle down and GET IT DONE!  I had to do this very task this evening - I realized I wasn't giving 100% to my goal - had a little talk with myself and revamped my thinking.  I'm going to get this done, and get it done right.

Grab a timer, watch or just use your cable box clock.  You've got 30 minutes - go thru the circuit as many times as you can in that 30 minutes.

50 Mid Stance Squats
40 Narrow Stance Squats
30 Plie Squats
20 Jump Squats
10 Step Ups Each Leg
20 Pushups
30 second Forearm Plank hold
40 Double Crunches - upper body + reverse crunch
50 Mountain Climbers


TRAIN WITH INTENTION!

Hey Everyone -
Sorry about the hiatus last week - my only excuse is that there aren't enough hours in the day!  So I've decided that this week I'd post all your workouts for the week so you wouldn't be jipped!  So here goes!

Monday - HIIT

Tuesday - HIIT and Back and Shoulders

Wednesday - HIIT

Thursday - HIIT and Chest and Arms

Friday - HIIT and Ab Bonus

MONDAY'S HIIT - go thru 3x
(You'll need a set of heavy/medium weights for this workout)
100 Jump Rope Skips or High Knees
20 Plie Squats holding weights in front (keep chest up - feet turned out)
25 Weighted Crunches - holding 1 weight over your chest
50 Weighted Jump Squats - holding 1 weight at chest level
20 Off Set Lunges (each leg)  - hold 1 weight in the same arm as the leg that is in front
50 Weighted Russian Twists
50 Jump Lunges
20 Straight Leg Deadlifts - holding 2 heavy weights, feet hip distance apart, keep knees slightly bent - keeping a STRAIGHT BACK - slowly lower the weights towards the floor, then squeeze your bum and lift back to standing slowly
15 Weighted V-Ups


TUESDAY'S HIIT - go thru 3x
1 minute Jump Jacks or Running in Place

the 30's Squat - 10 top half squats, 10 full range squats and then 10 bottom half squats
10 Pushups
5 Burpees without Pushup
30 Side Plank Drops - 15 each side

now go lift BACK AND SHOULDERS



WEDNESDAY'S HIIT - set your timer for 30 minutes - go thru the circuit as many times as you can during that time.
50 Side Jump/Skater Lunges
50 Mountain Climbers
30 second Forearm Plank Hold
20 3/4 Burpees (see NEW MOVES section for video)
20 Mogul Jumps - in plank - both feet jump towards one hand, back to middle, then over to the other side
45 second Forearm Plank Hold
50 Squat and Front Kick (25 each leg)
50 Plank Jacks
1 min Forearm Plank Hold



THURSDAY'S HIIT - go thru 3x
10 Burpees without Pushup
50 Oblique Mountain Climbers - knee to opposite elbow
10 Box Jumps or Step Ups each leg
40 Firefly Climbers - in plank, knee to outside of same side elbow
10 Touchdown Jump Squats - get low enough to tough the floor in between each squat
20 1/2 Burpees - in plank - jump both legs in towards chest and then back to plank

now go lift CHEST AND ARMS




FRIDAY'S HIIT - go thru the workout 1x
100 Jump Rope Skips
90 Jump Lunges
80 Mountain Climbers
70 Side Jump/Skater Lunges
60 Squat Jumps
50 Step Ups - 25 Each Leg
40 Plank Jacks
30 Elevated Lunges - back foot on chair/bench (15 each leg)
20 Glute Bridge Hip Lifts - on back, knees bent, feet on floor - squeeze bum and lift hips as high as you can squeeze them
10 Pushups

Ab Bonus - go thru 3x 
15 V Lifts - on back, arms overhead -  lift legs up and open to a V as you crunch your upper body up and reach thru your legs
20 Bicycle Crunches
15 In and Outs - start sitting hugging knees to chest - release and straight legs out as long and low as possible while leaning back with arms outstretched - return to your hugging position (feet can touch floor if you need to - if not, keep them floating)
20 Side Plank Reach Unders - 10 each side - in forearm side plank, reach top arm under you and then unravel




TRAIN WITH INTENTION!

Let It Snow!!!

Get your shovels ready:)  If only we were this happy when we're shoveling the 2 feet of snow tomorrow!

Let's get to our last workout of the week.

SNOW HIIT - go thru the circuit 5x
5 Burpees with Pushup
10 Jump Squats
20 Mountain Climbers
10 Box Jumps
5 Around the World V-Ups -one left, one middle, one right


TRAIN WITH INTENTION!

Be the Force

Today we are going to work on our SHOULDERS and ARMS.  I was going to do shoulders tomorrow, but here in the Northeast, we are supposed to be hit by a huge snowstorm and I'm sure most of us will be shoveling Saturday morning - so tomorrow (Friday) will just be HIIT, no lifting.

Alright then, warm up and let's get to it!!!!

Go thru the circuit 3x

50 Jump Rope Skips or High Knees
10 Pike Pushups - see video below
15 Double Arm Bicep Curls - palms face up - MEDIUM WEIGHT
15 Behind the Head Tricep Extension - 1 HEAVY WEIGHT
50 Squat Jumps
50 Mountain Climbers
10 Side Raises - LIGHT WEIGHT
10 Front Raises - LIGHT WEIGHT
15 Double Arm Biceps Hammer Curl - palms face eachother - MEDIUM WEIGHT
10 Tricep Pushups
50 Jump Lunges
50 Weighted Russian Twists


PIKE PUSHUP

TRAIN WITH INTENTION!

BACK It Up

(yes, that's me:) )

Hope you had a great Chest Workout yesterday!  So today we move onto our BACK.  I LOVE training back.  It's my favorite body part to work.  I really enjoy doing all exercises that involve the Back - so my Monday's are all about Back - when I'm fresh after a day of rest.

Warm up for a few minutes.  This routine not only targets your back, but your backside as well.

BACK IT UP! - go thru 3x
Squat Combo - 10 Deep Squats
                         10 Jump Squats
                         10 Plie Squats
                         10 Plie Pulses - at the bottom of the move
15 One Arm DB Row - Lean over in a lunge position, arm hangs down, palm faces in - HEAVY WEIGHT
Squat Combo
15 Bent Over Double Arm Reverse Row - Palms face up - MEDIUM WEIGHT
Squat Combo
12 Seated Bent Over Double Arm Reverse Fly - see video below - but you are sitting down - LIGHT WEIGHT
Squat Combo
12 DB Pullover - 1 HEAVY WEIGHT - see video below


Bent Over Reverse Fly

Lying DB Pullover

TRAIN WITH INTENTION!

Do it TODAY

I apologize for posting this late today - it seems that Monday's are just a whirlwind for me and time just gets away from me.

So here it is -

CHEST IT UP!  - go thru 3x
10 Burpees with Pushup
15 Pushups
20 Mountain Climbers
25 Lying DB Chest Fly - Light/Medium Weight
20 Lying Leg Drops
15 Lying DB Chest Presses - Heavy Weight
30 second straight arm plank hold
take a 1-2 minute break

TRAIN WITH INTENTION!