Friday FUNday

So if you're reading this - we have survived the end of the world :)  So I guess we should continue working on the body we want for the New Year.

Let's keep it simple today - Just 3 exercises - One for your lower body, one for your upper body, and one for your core - just them all a whole bunch of times :)

Go thru the circuit 10x
10 Squat to Reverse Lunge - Squat, then 1 reverse lunge, back to your squat, then reverse lunge the other leg
10 In and Out Pushups - Perform 1 standard pushup, and then walk your hands in and perform 1 tricep pushup
10 V-Up, Twist Down - Perform a V-up, but on the way down, twist to each side (like a russian twist)

and that's it!

TRAIN WITH INTENTION!

Self Respect

Let's do it again - grab your medium and light weights and get to it!

Quick HIIT - go thru 3x
10 Burpees no Pushup
10 Box Jumps or Step Ups each leg
20 Mountain Climbers

Medium Weight Circuit - go thru the circuit 3x before moving on to the next
25 Bottom Half Lunges each leg - holding your dbs by your side, drop into a lunge, come half way up and then all the way down, then back half way up . . . .
15 Lying Chest Flys with Leg Extension - lying on your back, dbs over your chest with your palms facing eachother, legs up in table top - as you open your arms into your 'fly', extend your legs as straight as you can, as you close your arms, pull your legs back in


Light Weight Circuit - go thru the circuit 3x 
20 One Leg Bent Over Tricep Kickback - Standing on one leg, tip over and bring your body as parallel to the floor as you can, elbows by your side - kick dbs back (10 each leg)
15 Side Plank Front Raises - Right -set yourself up in side plank, both legs straight or bottom knee bent, top arm holding db straight out in front (perpendicular to your body), lift arm up towards ceiling, lower back down with control
15 Side Plank Front Raises - Left 


TRAIN WITH INTENTION!

Alright, let's get some of that Christmas shopping frustration out!

Take a few moments and warm-up.  Grab a set of 8 to 10 lb dumbells and get to it!

SUPERSET #1 - go thru the circuit 4x before moving onto the next superset
20 Walking Lunges holding medium DBs - 10 steps forward, turnaround, 10 steps back (try not to stop in between lunges)
10 Pushups
15 Weighted Sit-Ups


SUPERSET #2 - go thru the circuit 4x before moving onto the next superset
Plie Squat to Upright Row - Holding dbs down with palms facing you, squat - as you come out of the squat pull the dbs up as close to your body as you can, up to your chest - keep your elbows high
20 Plank Rows - in plank position with one DB under one hand, row the DB up towards your rib cage - 10 on once side, then switch
20 Weighted Russian Twists

SUPERSET #3- go thru the circuit 4x
20 Weighted Step Ups - hold the dbs by your side as you perform 10 step ups each leg
10 Standing Bicep Curls to Overhead Press - palms face eachother, perform a bicep curl and then push the dbs overhead, bring them back down to your shoulders and then curl back down
45 second Forearm Plank Hold

TRAIN WITH INTENTION!

Must and Can't

Just a quick HIIT for today!  Enjoy - you'll be hitting it hard Wed thru Friday.

Take a moment to warm-up.

Pyramid Workout - Go thru JUST ONCE
10 Burpees without Pushup
20 Box Jumps or Step Ups each leg
30 Pushups
40 Jump Lunges
50 Mountain Climbers
40 Bicycle Crunches
30 Step Downs (15 each leg - start with both feet on bench, step down - alternate legs)
20 Weighted V-Ups
10 Divebomber Pushups


TRAIN WITH INTENTION!

Every Gosh Darn Day!

I'm sure we all woke up today with a very heavy heart in light of the events last week.  I cannot even begin to imagine what those affected are feeling but my heart goes out to all of them.  I am a mother to two small children and it brings me to tears every time I try and put myself in those parents' shoes.  It is times like these that we need to sit down and re-evaluate our lives and figure out what's important to us, right now - and take care of what matters right now.  Use your time wisely.

If you have time to workout today, then do it - a mix of HIIT training with some endurance lifting.  You will need a set of moderate and light weights.

Total Body Workout - go thru 2x!
100 Jump Rope Skips or Jump Jacks
25 Double Arm Bent Over Row
50 Jump Squats
25 Lying Chest Presses
50 Jump Lunges
25 Double Arm Biceps Curl
50 Mountain Climbers
25 Overhead Shoulder Presses
50 Side Jump Lunges/Skaters
25 Lying Tricep Skullcrushers
50 V-Ups


TRAIN WITH INTENTION!

Friday's Finale!

Once again we have made it to the end of another week.  Just 2 more until we are ringing in a New Year.  Just because there are a few holidays between now and then doesn't mean you fall off the wagon!  If you can keep up your momentum for the next 2 weeks, moving past that will be so much easier.

I hope you enjoyed the High Rep Strength Training you completed this week.  Today you will just do some HIIT and then enjoy your weekend!

Friday's Finale - go thru just ONCE

25 Burpees without Pushup
50 Jump Squats
75 V-Ups (25 left, 25 middle, 25 right)
100 Mountain Climbers
75 Side Jump Lunges/Skaters
50 Jump Lunges
25 Pushups

TRAIN WITH INTENTION!

Because we've been going high reps this week and the body parts that we have left are Legs and Shoulders - your cardio today is up to you.  Go for about 15 minutes of moderately paced cardio and then get to the High Rep Workout Below.

HIGH REP STRENGTH TRAINING - LEGS AND SHOULDERS

You've got 100 reps of each of the following exercises.  You must complete ALL 100 reps of the exercise before you can move on!

Step Ups - 50 each leg - hold medium weight dbs

Lateral Raises

Plie Squat - hold one heavy weight

Front Raise - palms face eachother

Walking Lunges - holding medium weight dbs, walk forward 100 alternating lunges

TRAIN WITH INTENTION!

Choose Your Worthwhile...

How did yesterday's high rep strength training workout go?  You've got more of that today!  Bust through today's cardio workout and then grab some light and medium weights for Chest and Biceps.


Wednesday's Workout - go thru 3x
50 Jump Rope Skips/Jump Jacks/High Knees
50 Squat Jumps
50 Oblique Mountain Climbers
50 Alternating Toe Touches (25 each leg)
50 Forward Lunges with Rotations - holding medium db at arms length in front of you, lunge forward and twist in the direction of the front leg

High Rep Strength Training 
You will be doing 100 reps of the following exercises - you have to complete all 100 reps before you can move on to the next exercise - you can take as many breaks as you need to, but once you start with a weight I do not want you to drop down.  You should be able to start by doing at least 20-25 reps of the exercise before you need to take a break - if you can't pump out that many in the beginning (your subsequent sets might be 10-15 reps), the weight is too much.  After each exercise take a minute or two rest.

Lying Chest Press - palms face forward
Lying Chest Fly - palms face eachother
Standing Double Arm Curl - palms face up
Seated Double Arm Hammer Curl - palms face eachother

TRAIN WITH INTENTION!

Isn't It True

Not everyone gets that workout 'high'.  And that's okay - everyone's reasons for working out are different and I understand that it's not the #1 thing on their 'love to do' list, but it should be #1 on the 'things I NEED to do' list.  You determine why you need it, I'll provide you with what to do :)

Quick HIIT today and then a high rep workout for your Back and Triceps.  For the strength training circuit - you've seen the exercises before, but I am increasing your rep count significantly so don't grab the weight you  usually do, you're going to have to go down!

Tuesday's HIIT - go thru 3x
50 High Knees
50 Side Jump Lunges/Skaters
50 Mountain Climbers
50 Alternating Leg Drops (25 each leg)
50 Standing Bicycles - hands behind head, pull one knee up towards chest as you 'crunch' opposite elbow towards it

High Rep Strength Training 
You will be doing 100 reps of the following exercises - you have to complete all 100 reps before you can move on to the next exercise - you can take as many breaks as you need to, but once you start with a weight I do not want you to drop down.  You should be able to start by doing at least 20-25 reps of the exercise before you need to take a break - if you can't pump out that many, the weight is too much.  After each exercise take a minute or two rest.

Double Arm Bent Over Row - palms face eachother
Lying Pullover
Standing Behind the Head Tricep Extension
Lying Skull Crushers - palms face eachother


TRAIN WITH INTENTION!

You MUST Believe First

Hello everyone!  Hope you had a great weekend.  2 weeks until Christmas.  3 weeks until 2013!  Finish the year strong - keep up the momentum you've been running with for the past few months.  Don't even think about making a New Year's Fitness Resolution - it is a part of your everyday life - you should feel free to make new Fitness Goals for 2013 though.

I posted a new recipe in the recipe page - my Protein Energy Balls - my version of a recipe a girlfriend of mine gave me.

Alright, enough chit chat, let's get to it.

You've got 5 exercises - 1 minute of each - 3 rounds.  Grab a pencil and paper and write down how many reps you do of each exercise for each round.  As you progress from round 1 to 2 to 3 and I want you to try and beat your previous rounds' reps - you are competing against yourself.  Take a 1 minute rest/water break between rounds

Monday's Mayhem - 1 minute each - 3 rounds
Jumping Jacks or Jump Rope Skips or High Knees
Full Sit-Ups
Burpees with Pushup and Tuck/Squat Jump
Oblique Mountain Climbers (knee to opposite elbow)
Box Jumps or Steps Ups (alternating legs)


TRAIN WITH INTENTION!

Yup....It's Burpee Time

You just have one thing to do today.  Burpee :)

50 Burpees with Pushup and Jump/Knee Tuck

that's it.
once you're finished, enjoy your Friday and the rest of your weekend.

TRAIN WITH INTENTION!

That Little Push You Need

You don't have to run!!!  You can always TRAIN like you're in second :)

Just a bit of cardio today guys!  Let's HIIT it hard!

THURSDAY'S THROWDOWN - go thru 1x
50 Jump Squats
50 Mountain Climbers
10 Pushups
50 Crunches
50 Side/Skater Jump Lunges
50 Oblique Mountain Climbers (knee to opposite elbow)
10 Pushups
50 Bicycle Crunches
50 Step Ups (25 each leg)
50 Plank Jacks
10 Pushups
50 Lying Leg Drops
50 Squat to Reverse Lunge - alternate sides
50 1/2 Burpees (in plank, jump both feet in towards chest and then back out)
10 Pushups
50 Alternating Toe Touches

well that rounds out 640 reps!!!  awesome job!!!


TRAIN WITH INTENTION!

Complete Your Day

Once again - Quick HIIT and then a lift - Chest and Arms routine located in the Strength Training Circuits link to the right.

Take a moment and warm-up.

Wednesday's Workout - go thru the circuit 3x
25 Touchdown Jump Squats - squat low enough to touch the floor
30 second Forearm Plank
50 Jump Lunges
30 second Left Side Forearm Plank
26 Step Downs - start with both feet on step, step one leg down to the floor and then back up - alternate sides
30 second Right Side Forearm Plank
50 Mountain Climbers

Great job - now go lift Chest and Arms :)

TRAIN WITH INTENTION!

Pushing Through

The worst of the week is over...it's now Tuesday, let's not stop moving forward!

Just a Quick HIIT today and then you are going to lift Back and Shoulders in the STRENGTH TRAINING CIRCUITS tab to the right.

Tuesday's HIIT - go thru the circuit 3x
50 Jump Rope Skips or Jump Jacks
40 Standing Bicycles - hands behind head, crunch elbow towards opposite knee
30 Moguls - Start in plank, jump both feet at the same time towards the outside of one hand, jump both back to plank, then to the other side (each side counts as 1)
20 Left Leg Forward Lunge with Twist holding DB - hold db at belly button level, lunge forward as you rotate towards the leg that is forward
10 Burpees with Pushup and Jump Tuck/Squat

now go lift.... :)

REMEMBER - TRAIN WITH INTENTION!

It's Always Within You

Hey Everyone!!!  Hope you had a good week.  How did you do as your own trainer?  Hope you were able to keep up the intensity you've been working at over the past few months. But no worries, either way, I'm back now.  On the mend, but my mind is clear enough now to be able to put your workouts together!!!  So let's get this week started.

Now keep in mind, 'tis the season of endless parties, food and pastries.  And I don't want you to kid yourself and promise that you won't partake in the festivities over the next few weeks.  Accept that you will, but that just means that you have to hit every workout with 100% intensity, and more importantly, don't skip one.

MONDAY'S MAYHEM - go thru the circuit 2x
100 Jump Rope Skips, Jump Jacks or High Knees
10 Burpees without Pushup
5 Pushups
100 Squat Jumps
10 Left Side Burpees
5 Tricep Pushups
100 Jump Lunges
10 Right Side Burpees
5 Divebomber Pushups
100 Mountain Climbers
10 V-Ups
5 Firefly Pushups


TRAIN WITH INTENTION!

It's YOU All Week

Hey Guys - 

Hope you had a most wonderful Thanksgiving.  Now, put your indulgences behind and you and only look forward.  Whether you stayed on track or veered off a bit, there's nothing you can do about it now, so just focus on getting back on track.  But this I leave up to you this week!  I have to undergo some minor surgery that's going to lay me out a bit so I'm not going to attempt to put together any workouts for you guys, because who knows what I will think of when I'm hopped up on some nice pain killers :)

So I leave it to you!  You can go back and pick and choose through all the workouts I've designed and put together your plan for the week.  Just make sure you are getting a total body lift throughout the week!

Good luck, and as always.....TRAIN WITH INTENTION!

Make It Worth It

Tomorrow's the big day!  The big feast - such a big feast that the whole country closes and gives you the day off so you can eat all day :)  But don't fret - you can get through this.  Just treat it like any other day.  Keep your portions small, fill up on fruits and veges and allow yourself a treat here and there.

But just in case you're getting worried - let's torch some major calories today to ease your mind!

Wednesday's HIIT - Go thru 1x
10 Burpees with Pushup
25 Squat Jumps
10 V-Ups
50 Mountain Climbers
10 Firefly Pushup - knee comes to same side elbow as you come down into the pushup
50 Jump Lunges
10 Front Lunge with Rotation (each leg) - Hold a HEAVY db, lunge forward and twist in the direction of the front leg
25 Lunge Back to Squat Combo
10 3/4 Burpees with Pushup


Wednesday's Lift - Legs and Shoulders - 3 sets 
20 Mid Stance Squats - holding HEAVY dbs at your side
12 Seated Overhead Press - MEDIUM weight - palms face forward
20 Plie/Wide Squats - holding one HEAVY db between your legs
12 Side Raises - LIGHT weight - palms face eachother
20 Off-Set Lunges (each side) - holding one db on the side that your leg is in front
12 Front Raises - LIGHT weight - palms face down

TRAIN WITH INTENTION!

Turkey Minus 2 Days

Keep the momentum going.  2 Days until the big feast!  Let's do a bit of HIIT and then lift ARMS!

Tuesday's HIIT Pyramid
100 Jumping Jacks or Jump Rope Skips
90 Jump Lunges
80 Mountain Climbers
70 Bicycle Crunches
60 Pushups (20 Regular, 20 Tricep, 20 Divebomber)
50 Jump Squats
40 Russian Twists with Weight
30 V-Ups
20 Box Jumps or Step Ups each leg
10 Burpees no Pushup


Tuesday's Lift - ARMS (Biceps and Triceps) - 3 sets, 12 reps each
Double Arm Bicep Curl -  palms face up
Lying Tricep Extension/Skullcrusher
Alternating Hammer Curl - palms face eachother
Single Arm Bent Over Tricep Kickback - because you're only doing one arm at a time, you can go up slightly in your weight

TRAIN WITH INTENTION!

Prepping for Thanksgiving

Thanksgiving is just a few days away.  And even though we don't plan on it, we tend to eat a bit more than we should - but why not?  You have been working hard day in and day out and you deserve to indulge a bit, just make sure you keep your indulgences in the bad stuff to a minimum!  If you want a second helping of turkey and some sweet potatoes, go for it!  If you want a piece of pie for dessert, why not, just make it a small piece - everything is okay in moderation.

This week we are going to be proactive about our Turkey Day indulgences!  HIIT it hard and lift some serious weight.

Monday's HIIT - 25 Reps of all the following:
Burpees without Pushup
Pushup
V-Ups
Squat Jumps
Tricep Pushups
Bicycle Crunches (25 each side)

Monday's Lift - BACK AND CHEST - 3 sets, 12 reps each

Bent Over Alternating Row - heavy weight - palms face eachother
Lying Chest Press -heavy weight - palms face forward at the top, as you bring them down rotate palms to face eachother
Bent Over Double Arm Row - mediume weight-  palms face back
Standing Chest Scoop - light weight - stand with arms about a foot away from your sides, elbows slightly bent, palms up, scoop the dbs up and together to the height of your upper chest
Lying Pullover - one heavy db - hold over chest with slight bend in elbows - slowly drop weight behind your head keeping your arms as straight as possible, pull back over chest

TRAIN WITH INTENTION!

Just Keep Holding On

Let's get through one more workout to finish out this week!  Your cardio is up to you today.  If you want, do some sprints on the treadmill, go back and pick out an old HIIT workout, do 20 full out burpees - your choice!  Just spend 15 minutes getting your heart up and some sweat going.

Triceps and Legs - HEAVY LIFT 
6 sets of each exercise, 8-10 reps for Tricpes, 20 reps for Legs

Narrow Stance Squat - holding weights by sides
Lying Tricep DB Skullcrusher/Extension
Plie/Wide Stance Squat - hold 1 db between legs
Seated Behind the Head Tricep Extension
Elevated Lunge - back foot elevated
Standing Double Arm Tricep Kickback

Nike's Right

If you lifted correctly yesterday - your back and shoulders should be feeling a bit sore today :)  Try and meet that intensity again today when you lift Chest and Biceps.

QUICK HIIT - go thru the circuit 3x
10 Burpees without Pushup
5 Around the World V-Ups - 1 L, 1 Middle and 1 R
50 Jump Lunges
50 Oblique Mountain Climbers - knee tucks to opposite elbow

Chest and Biceps HEAVY LIFT - 6 sets of each exercise, 8-10 reps
Lying Chest Press - palms face forward
Standing Double Arm Biceps Curl - palms face up
Lying Chest Fly - palms face eachother
Seated Hammer Curl - palms face eachother

TRAIN WITH INTENTION!

The Making of You

So for the next 3 days - we are going to lift heavy.  2 body parts per day - just a couple of exercises each body part, but 6 sets of 8-10 reps each.  So you really need to pick up some serious weight!

Quick HIIT - go thru the following circuit 3x 
50 Jump Rope Skips or High Knees
10 Box Jumps or Step Ups each leg
10 PushUps
20 Alternating Toe Touches

Back and Shoulders HEAVY LIFT - 6 sets of each exercise, 8-10 reps - you can go thru the exercises as a circuit or do all 6 sets of one exercise and move on
(if you get through the first set and feel like you could have done more than 10 reps - go up in weight for your next set)

Single Arm Bent Over Row - you can either lean on a bench/chair or maintain a lunge position - palm faces in
Standing Double Arm Overhead Shoulder Press - palms face forward
Double Arm Bent Over Rear Delt Fly - palms face back, bring arms up and out to the side - lead with your elbows

TRAIN WITH INTENTION!

Be Yourself

Be who you want to be today to become who you want to become tomorrow!

I hope you all had a great Veteran's Day yesterday - here in the Northeast we had an Indian Summer day that was short lived but very much enjoyed.

Alright - getting back to the down and dirty of it all - let's workout!

Today is a HIIT workout - push yourself thru this one!  We will be lifting heavy the remainder of the week.

Go thru the HIIT Circuit 3x
25 Prisoner Squats - hands behind head
5 Burpees no pushup
25 Goblet Squats - heavy weight - hold with both hands right under your chin - squat as low as you can
5 Burpees no pushup
25 Pushups
5 Burpees no pushup
25 Weighted SitUps or Crunches
5 Burpees no pushup
50 Mountain Climbers


TRAIN WITH INTENTION!

If you made it through the workouts this week - give yourself a pat on the back - they were not easy at all.  You should also give yourself a high-five for pushing yourself through each and every workout that you give your 100%.  I know that working out isn't on the top of most people's 'fun things to do' list - but it should be on the top of everyone's list of things they 'must do' for their health.

I know there is a sense of relief on Fridays - only one more workout and then we're free for 2 days!  But remember - you should make sure you get your body moving in one way or the other on those 2 days - these are ACTIVE recovery days.  This is extremely important if you start to let your diet slip a bit on the weekends!

Let's go out with a bang!

Rep It Out - 50 Reps of every exercise - don't move on until you've finished your 50 Reps!

Prisoner Squats - Squat as low as you can keeping your hands behind your head
Forward/Backward Lunge - 25 each leg - Lunge your R leg forward and then immediately push off and Lunge it back - complete all reps on one leg before you move to the other - try not to touch your foot in the middle if you can!
PushUps
Full Sit-Ups
Mountain Climbers
3/4 Burpees - check on the NEW MOVES tab for a video of this move


TRAIN WITH INTENTION!

It's about setting goals and doing everything to achieve them!

Just like yesterday, you've got a quick HIIT and then a lift that will include Chest and Arms.

Thursday's HIIT - go thru 5x
5 Burpees - no Pushup
10 Pushups
15 Box Jumps or Step Ups each leg
20 Weighted Full Sit-Ups

Fantastic - now go pick up some dumbbells and chisel some more muscle :)  Click on the STRENGTH TRAINING  link to the right and go thru the Chest and Arms Circuits.

TRAIN WITH INTENTION!

So how was it?  Yesterday's Burpee Challenge. Hopefully it pushed most of you out of your comfort zone - that's where things change - so that's where you train!

We're going to go back to some old Strength Training Routines we were doing months ago - so after your HIIT circuit - no burpees I promise - click on the STRENGTH TRAINING CIRCUITS link to the right and lift BACK AND SHOULDERS.

QUICK HIIT - go thru 3x
50 Jump Rope Skips or High Knees
100 Mountain Climbers (50 Regular, 50 Oblique - knee towards opposite elbow)
50 Crunches

Okay, great job - go lift :)

TRAIN WITH INTENTION!

Here We Go! Burpee It Up!

Alright then - here we go - the dreaded BURPEE workout!  I'm pretty sure you all have a love/hate relationship with the burpee - you LOVE to HATE it :)

This is a true test of working outside your comfort zone.  Not only are you doing an exercise that is difficult and that you don't enjoy, you've got a whole bunch of reps to do :)

BURPEE LOVE - just go thru it ONCE!
25 Burpees without Pushup with Tuck Jump/Jump Squat
25 Crunches
25 Burpees with Pushup no Tuck Jump/Jump Squat
50 Bicycles
25 3/4 Burpees
25 V-Ups
25 1/2 Burpees (Plank Jumps, in plank - jump both feet in and then back)


TRAIN WITH INTENTION!

Do You?

You can't become who you want to be without taking chances, risks and being open to change.  The same thing applies to your fitness goals.  The only way to get the body you want is to change what you're doing, step outside the box, and train smart!  Know that sweating it out and pumping iron is only part of the equation - eating properly is the other part.  Once you get them both right, change will come, but give it time - once you put all the pieces together properly, you will start to see results.

So here it is - Let's step out of the box for today's workout.

Go thru the HIIT/Strength Training Circuit 3x
100 Jumping Jacks or Jump Rope Skips
5 Burpees with Pushups
15 Bent Over Double Arm Rows - HEAVY WEIGHT
15 Double Arm Biceps Curl - MEDIUM WEIGHT
50 Jump Squats
5 Burpees with Tricep Pushups
15 Lying Chest Presses - HEAVY WEIGHT
15 Standing OverHead Shoulder Press - MEDIUM WEIGHT
25 Box Jumps or Step Ups each leg
5 Side Burpees (each side) with Knee to Elbow Crunch
15 Standing Behind the Head Tricep Extension - ONE HEAVY WEIGHT
15 Weighted V-Ups - ONE MEDIUM WEIGHT


TRAIN WITH INTENTION!

Don't Forget the Most Important Piece

When I talk DIET - I'm not talking about the traditional sense of dieting - I'm talking to the way you eat as your diet.  The EAT CLEAN DIET is all about eating healthy - whether you are working on loosing weight or gaining muscle.

Last workout of the week - finish it off and then enjoy your weekend.

You've got 10 rounds - yup 10 rounds - 10 reps of 10 exercises!

Go thru the circuit 10x - 10 reps each
Burpees without Pushup
Jump Squats
Jump Lunges
Side Jump Lunges/Skaters
Mountain Climbers
Pushups
L Side Plank Drops
R Side Plank Drops
V-Ups
Bicycle Crunches

TRAIN WITH INTENTION!

Pushing Past the Finish Line

Hope you had a great Halloween - and don't worry if you indulged a little in the Halloween candy yesterday.  A treat every once in a while is perfectly okay!

HIIT and weights today!  So grab some water and some heavy and medium dumbbells!

Go thru the circuit 3x
100 Jump Rope Skips or
15 Bent Over Double Arm Row - HEAVY WEIGHT - palms face eachother
15 Standing Alternating Biceps Curl - MEDIUM WEIGHT - palms face up
15 Lunge Back to Front Kick - each leg
15 Lying Pullovers - HEAVY WEIGHT
15 Seated Concentration Curls - each arm
15 Box Jumps or Step Ups each leg
15 Bent Over Double Arm Row - MEDIUM WEIGHT - palms face back
21's - LIGHT/MEDIUM WEIGHT - 7 botttom halves, 7 top halves, 7 full range
15 Weighted V-Ups


TRAIN WITH INTENTION!

Don't Be Afraid to Go After IT

Whatever "IT" is - go for it!  Figure out your goal and do everything you need to do to get it done! Give yourself a deadline for your short term goals - that way you will stay on track.  Set short term goals - every 4 weeks - much more manageable than setting a long term goal that is months and months away!

Let's do a bit of HIIT today to take care of any Halloween candy you might end of munching on throughout the day!

3 rounds of Goodness
10 3/4 Burpees
100 Mountain Climbers
10 Pushups
100 Jump Lunges
10 V-Ups
100 Squat Jumps
10 Side Plank Reach Unders (10 each side)


TRAIN WITH INTENTION!

Working Out is Only PART of It

I've said it before, and I'll say it again now...and I'll keep saying it - working out alone won't get the body you want - you have to make sure you are feeding your body the right foods at the right time.

Hopefully you made it through the storm in one piece - and if you are able to get in a workout today great!  If not - no worries - just watch what you eat today and pick up where you left off tomorrow.

Tuesday's Trimmer - go thru the circuit 3x
100 Jump Rope Skips or High Knees
10 PushUps
15 Lying Chest Presses
1 minute Forearm Plank Hold
100 Side Jump Lunges/Skaters
10 Tricep Pushups
15 Lying Skull Crushers/DB Extensions
1 minute R Side Forearm Plank
100 Box Step Ups (50 each leg)
10 Pike Pushups (in downward facing dog)
15 Side Raises
15 Front Raises
1 minute L Side Foremarm Plank


TRAIN WITH INTENTION!

Hurricane Sandy Can't Stop Us

A little wind and rain shouldn't stop you from getting your workout in!!!  You don't even need any power right?

Let's make it quick and sweaty.  Warm up and then get to it.

Perform 50 Reps of all the following exercises - do not move on until all 50 reps are complete!

Jump Rope Skips or High Knees
Jump Squats
Push Ups
Bicycle Crunches
Jump Lunges
Mountain Climbers
Side V-Ups (25 each side)
Burpees without Pushup :)

TRAIN WITH INTENTION!

Making Fitness A DAILY To Do

Whether you are doing the workouts I post or doing your own work out, just make sure you get your body moving EVERYDAY!  Yes, that means on the weekends as well.  Your workouts on Saturday and Sunday are ACTIVE rest days - so movement is necessary.  Go for a brisk walk after dinner, play a pick-up game of baseball or football - it doesn't matter!  Just get moving.

But before you enjoy your active rest days - let's get one more HIIT and Strength training workout in.

Quick HIIT - go thru the circuit 1x
10 Burpees with Pushup
50 Mountain Climbers
10 Box Jumps or Step Ups
50 Bicycle Crunches
10 Squat to Lunge Back Combo
50 One Leg Toe Touch

Strength Circuit #1 - HEAVY WEIGHT - go thru the circuit 3x - 12 reps of each exercise
Lying Chest Press with Twist - as you reach the top of the movement - turn your palms to face you
Standing Bent Over Row - palms face eachother
Lying Pullover - holding ONE db straight over your chest, elbows slightly bent, lower the db behind your head keeping your elbows just slightly bent, pull back over your chest


Strength Circuit #2 - LIGHT/MODERATE WEIGHT - go thru the circuit 3x - 12 reps of each exercise
Lying Chest Fly
Standing Bent Over Reverse Fly
Standing Double Arm Hammer Curl - palms face eachother
Lying Tricep Skullcrusher
Standing Side Raise
Standing Front Raise



TRAIN WITH INTENTION!

Your Health - It's a Big Deal

Today brings another round of HIIT!  How did you like yesterday's?  Today's is timed.  Set your timer for 20 minutes and go thru the circuit as many times as you can.

20 Minute HIIT
20 Jump Squats
20 Jump Lunges
10 Tricep Pushups
20 Mountain Climbers
10 Right Side V-Ups
10 Left Side V-Ups


TRAIN WITH INTENTION!

It's that simple.

Back to HIIT today!  Warm-up for a few minutes and then get to it - go thru the circuit just once!  You have a 100 reps of each exercise - you cannot move onto the next exercise until you've finished all 100 reps!  Time yourself - you might see this one again.

700 Rep Challenge
100 Jump Rope Skips or High Knees
100 Jump Lunges or Backward Stepping Lunges
100 Pushups - yeah, 100...start on your toes and drop to your knees if you have to....take as many breaks as you need!
100 Bicycle Crunches
100 Squat Jumps
100 Forearm Side Plank Drops (50 each side)
100 Mountain Climbers

TRAIN WITH INTENTION!

Smart Decision - Healthy Body

Nothing happens without a little bit of effort.  Let's get it going!

A little HIIT...a lot of weights today!

Quick HIIT - grab a timer and go thru the circuit 3 times
1 minute of Jump Rope or High Knees
30 seconds Forearm Plank Hold
1 minute of Squat to Lunge Back (alternating legs)
30 seconds Right Side Forearm Plank Hold
1 minute Side Jump Lunges/Skaters
30 seconds Left Side Forearm Plank Hold

Strength Training Circuit - Total Body
Go thru 3 times - try to increase your weight each round - stick to 10-12 reps
Lying Chest Press
Standing Double Arm Bent Over Row - Underhand Grip
Plie (wide stance) Squat - hold one heavy db in front of you - hanging between your legs
Standing Behind the Head Tricep Extension
Seated Alternating Biceps Curl
Weighted Steps Ups
Seated Overhead Press


TRAIN WITH INTENTION!

Know That YOU CAN Do It

Happy Monday again!  Sorry this is so late.  I was traveling this weekend and time management isn't my forte :)

Here it is, let's start a new week strong and keep the positive momentum thru Friday!

This week we are going to focus on cardio and body weight exercises - so only two days of lifting (Tuesday and Friday).  Why you ask?  Because you have to switch it up every now and then - muscle confusion is the key to positive changes when it comes to fitness.

So warm-up for a few minutes and then let's get going!

Go thru the circuit 3x - take a 1 minute break between rounds
10 Burpees without Pushup
10 Pushups
10 V-Ups
50 Jump Squats
10 Tricep Pushups
10 Weighted Sit-Ups
50 Jump Lunges
10 Firefly Pushups
50 Weighted Russian Twists


TRAIN WITH INTENTION!

It's Easy - Stop Stopping!

For your Thursday and Friday workouts I want you to repeat Monday's and Tuesday's routines, except I want you to add the following Shoulder circuit to one of the days - your choice.

EXTRA SHOULDERS - Go thru the circuit 3x
Seated OH Press - 12 reps - medium weight
Seated Lateral Raise - 12 reps - light weight
Seated Front Raise - 12 reps - light weight - palms face eachother

staying seated for all the exercises doesn't allow you to use momentum and isolates the muscles more!


TRAIN WITH INTENTION!

Just BE.....awesome :)

Anyone feel that earthquake Tuesday night?  Crazy stuff!  But it's over!  Let's get back to work!

Today's workout is all about HIIT!  No weights - just you and you.

Grap a stopwatch - you are going to do each of the following exercises for 1 minute.  You can rest in between exercises - but no more than 1 minute of rest is allowed between exercises so watch the time!

1 minute HIIT - GO THRU THE CIRUIT 2X
Jump Rope or High Knees
Burpees - your choice - pick a variation and do it!
V-Ups
Mountain Climbers
Squat Jumps
Forearm Plank Hold - knees or toes
Jump Lunges
PushUps
Box Jumps or Step Ups - alternating legs
Full Sit Ups

TRAIN WITH INTENTION!

Defy Them All

I like this saying, but at the end of the day, the only person you have to prove anything to is yourself.  YOU set your goals, YOU accomplish your goals - no one else, so its you vs you.

Today's workout is similar to yesterdays - a quick HIIT workout to get the heart pumping and fat burning, and then some lifting to build and strengthen the muscles.

HIIT - go thru the workout 5x
50 Jump Lunges
5 Burpees with Pushup and Knee Tuck/Jump Squat
20 Oblique Knee Tucks (in plank position - knee to opp elbow) - perform these SLOWER than you would a mountain climber to make sure you get a good rotation to each side


Heavy Lift - go thru the circuit 3x
Lying Chest Press with Rotation - 15x - heavy weight - At the top of the movement, palms face away from you, as you lower the weights to either side rotate your palms to face eachother
Standing Behind the Head Tricep Extension -15x - heavy weight
Lying Chest Fly - 12x - medium weight
Lying Tricep Extension (skullcrushers) - 12x - medium weight
Decline Pushups - 10x - feet on bench/chair
Standing Bent Over Double Arm Tricep Kickback - 10x - light/medium weight


TRAIN WITH INTENTION!

Challenge Yourself - Suprise Yourself

"If it doesn't CHALLENGE you, it doesn't CHANGE you."  Remember that.  If it was easy, then everyone would be doing it!

So, Fall is definitely in the air.  I love running through the streets of my town during the early morning hours and smelling the smoke from the wood burning stoves!  I love this season!  But with Fall, comes colder weather which inevitably leads to the holiday season.  We have to make sure we get the ball rolling on our healthy habits NOW so we can survive through all that Halloween, Thanksgiving, Hanukkah, Christmas, New Year's as well as any holiday you may celebrate, may bring!

Make a Fall resolution to get yourself on track NOW and STAY on track through the next 3 months.

Start today!  Just some quick HIIT and then onto some heaving lifting :)

Quick HIIT - go thru the circuit 3x
50 Squat Jumps
10 Pushups
10 V-Ups
50 Mountain Climbers

Heavy LIFT - go thru the strength circuit 3x
Double Arm Bent Over Row - 15x - heavy weight
Alternating DB Biceps Curl - 12x each side - medium weight
Lying DB Pullover - 12x - heavy weight
21s - light/medium weight - 7 bottom halves, 7 top halves, 7 full range
Bent over Reverse Flys - 10x - light weight
Concentration curls - 10x each arm - light/medium weight

TRAIN WITH INTENTION!

Fear It then Fight It!

Happy Friday everyone!  Hope you all enjoyed the workouts for the week.  Last one.  Get it done!

End of the Week Pyramid

100 Jump Rope Skips/High Knees
90 Mountain Climbers
80 Bicycle Crunches
70 Jump Lunges
60 Forearm Side Plank Drops (30 each side)
50 Squat Jumps
40 Alternating Toe Touches
30 Side Jump Lunges/Skaters
20 V-Ups
10  Burpees with Pushup and Tuck Jump/Jump Squat
. . .  great job....now DO IT AGAIN!

TRAIN WITH INTENTION!

A Letter To Me

Today's workout is just like Tuesday's - a total body strength training workout with bouts of HIIT inter-mixed.  Enjoy.

Make sure you warm up before you start the workout!

CIRCUIT 1 - Go thur 3x before moving onto the next circuit
50 Jump Lunges + 40 Squat Jumps + 30 Side Jump Lunges/Skaters
15 Lying Chest Flys with Leg Extension (on back with legs in tabletop - as you perform a chest fly, extend your legs out long, as parallel to the floor - keep your lower back down the whole time)
15 Standing Bent Over Renegade Row (feet under hips, tip at hips as parallel to the floor as you can get your upper body, arms hanging straight down, palms facing eachother - row one DB up towards your side, as that one goes down the other one is coming up)

CIRCUIT 2 - Go thur 3x before moving onto the next circuit
50 Mountain Climbers + 40 Plank Jacks + 30 Oblique Knee Tucks
15 Alternating Bicep Curls
10 Standing Front/Side Raise (perform a side raise with one arm as the other arm performs a front raise - creating an "L" at the top of the movement - bring them down and switch)

CIRCUIT 3 - Go thur 3x before moving onto the next circuit
20 Squat to Back Lunge Combo + 50 Jump Rope Skips/High Knees
15 Lying Tricep Extensions/Skull Crushers
15 Weighted Sit Ups

TRAIN WITH INTENTION!

Just HIIT'in It

Hope you blasted thru yesterday's workout!  Today is just a few rounds of HIIT :)

Round 1
10 Burpees without Pushup
50 Jump Squats
10 V-Ups

Round 2
10 Box Jumps or StepUps each leg
50 Jump Lunges
10 Oblique V-Ups each side

Repeat Round 1

Round 3
50 Jump Rope Skips, High Knees or Jump Jacks
100 Mountain Climbers
10 V-Up Russian Twist Combo - Perform a V-Up, as you're coming down, twist to each side once - (If you do not lift your entire upper body up during a V-Up, then perform your modified V-Up and then a bicycle crunch to each side)

Repeat Round 2

Repeat Round 3

Repeat Rounds 1, 2 and 3

GREAT JOB!!!

TRAIN WITH INTENTION!

Just Don't

I hope you had a great workout yesterday - however you decided to move your body.  Today will be a total body strength training circuit that will serve as your 'active rests' in between bouts of HIIT!

CIRCUIT 1 - Go thur 3x before moving onto the next circuit
10 Burpees with Pushup and Jump Squat/Knee Tuck
15 Lying Chest Flys with Leg Extension (on back with legs in tabletop - as you perform a chest fly, extend your legs out long, as parallel to the floor - keep your lower back down the whole time)
15 Standing Bent Over Renegade Row (feet under hips, tip at hips as parallel to the floor as you can get your upper body, arms hanging straight down, palms facing eachother - row one DB up towards your side, as that one goes down the other one is coming up)

CIRCUIT 2 - Go thur 3x before moving onto the next circuit
25 Squat Jumps
50 Jump Lunges
15 Alternating Bicep Curls
10 Standing Front/Side Raise (perform a side raise with one arm as the other arm performs a front raise - creating an "L" at the top of the movement - bring them down and switch)

CIRCUIT 3 - Go thur 3x before moving onto the next circuit
10 Side Burpees with Elbow to Knee Crunch and Jump Squat/Knee Tuck
50 Mountain Climbers 
15 Lying Tricep Extensions/Skull Crushers
15 Weighted Sit Ups

TRAIN WITH INTENTION!

You Have to Try First

Happy Columbus Day everyone!  Whether you have the day off or not, make sure you start your week off right and get your workout in!  Today is your choice.  Scroll back and find a workout that you either enjoyed, or want to beat your own time at - and GET TO IT!

REMEMBER - TRAIN WITH INTENTION!

It's Always Worth It

If it was easy - everyone would be doing it, right?  But it's not and you are stronger than 'everyone else' - that's why you're STILL doing it!

Last workout of the week - strength training with active recoveries of HIIT!

Take a moment and warm-up.  Then go thru the following circuits.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing in - heavy weight - 12x
Standing Double Bicep Curl - medium weight - 12x
50 Mountain Climbers
15 Side Plank Drops each side

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing back - heavy weight - 12x
Seated One Arm Concentration Curl - light/medium weight - 12x
50 Plank Jacks
15 Side V-Ups each side 

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Bent Over Double Arm Reverse Fly - light weight - 12x - (Bend over as parallel to the floor as you can, dbs in hand, palms facing eachother, raise your arms out the side, in line with/or slightly behind your shoulders as you turn your palms back)
21's - light/medium weight - 12x - (7 bottom halves, 7 top halves, 7 full range)
15 Lunge Back to Front Kick - each leg
15 Lying Leg Drops

TRAIN WITH INTENTION!

Make Muscle

Two workouts left for the week and we are back to lifting. Same strength training circuits as Monday, but the cardio exercises have changed.

Take a few minutes and warm-up.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Lying Chest Press - heavy weight - 12x
Standing Behind the Head Tricep Extension - heavy weight - 12x
Standing Overhead Shoulder Press - medium weight - 12x
50 Jump Rope Skips or High Knees
50 Crunches

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Lying Chest Fly - medium weight - 12x
Standing Bent Over Tricep Kickback - light/medium weight - 12x
Standing Lateral/Side Raise - light weight -12x
50 Jump Squats
50 Bicycles

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Lying Incline Chest Press - heavy weight - 12x
Lying Tricep Extensions/Skullcrushers- light/medium weight - 12x
Standing Front Raise - light weight -12x
50 Jump Lunges
50 Alternating Toe Touches


TRAIN WITH INTENTION!

Overcome...Make Yourself

It's Wednesday - just some HIIT today!  Have a great time.

Take a moment and warm-up.

Go thru the circuit from Top to Bottom and then Bottom to Top!

10 Burpees without Pushup with Knee Tuck/Jump Squat
10 Pushups
20 Jump Squats
10 Firefly Pushups - knee to same side elbow as you descend into pushup
30 Jump Lunges
10 Pike Pushups - in an upside V position (downward dog)- bum in the air
40 Skater/Side Jump Lunges
10 Around the World V-Ups
50 Mountain Climbers
10 DiveBomber Pushups

take a 2 minute break - now start at the bottom and go back thru to the top


TRAIN WITH INTENTION!

You are WORTH IT

Like yesterday, today's workout incorporates your HIIT training into your strength training circuits.  Your weight lifting acts as an active recovery from the HIIT.

Take a moment and warm-up.  Then go thru the following circuits.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing in - heavy weight - 12x
Standing Double Bicep Curl - medium weight - 12x
10 Side Burpees with Knee To Elbow Crunch and Jump/Knee Tuck
50 Oblique Knee Tucks - in push up position, bring knee towards opposite elbow

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing back - heavy weight - 12x
Seated One Arm Concentration Curl - light/medium weight - 12x
50 Side Jump Lunges/Skaters
20 Alternating Toe Touches

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Bent Over Double Arm Reverse Fly - light weight - 12x - (Bend over as parallel to the floor as you can, dbs in hand, palms facing eachother, raise your arms out the side, in line with/or slightly behind your shoulders as you turn your palms back)
21's - light/medium weight - 12x - (7 bottom halves, 7 top halves, 7 full range)
10 3/4 Burpees
10 Weighted Sit Ups

TRAIN WITH INTENTION!

The Making of Yourself

If you participated in the 60 day Clean Eating Challenge, or even part of it - you should recognize how important a healthy, well-rounded diet is to shaping your body.  You can't expect your body to change if you don't change the way you eat.

This week we will be strength training multiple muscle groups everyday - but we will be doing our HIIT training in between sets.  Your lifting circuits will be considered your active recovery.

Take a few minutes and warm-up.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Lying Chest Press - heavy weight - 12x
Standing Behind the Head Tricep Extension - heavy weight - 12x
Standing Overhead Shoulder Press - medium weight - 12x
10 Burpees with Pushup and Knee Tuck/Jump Squat
10 V-Ups


Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Lying Chest Fly - medium weight - 12x
Standing Bent Over Tricep Kickback - light/medium weight - 12x
Standing Lateral/Side Raise - light weight -12x
10 Box Jumps or Step Ups each side
20 Bicycle Crunches



Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Lying Incline Chest Press - heavy weight - 12x
Lying Tricep Extensions/Skullcrushers- light/medium weight - 12x
Standing Front Raise - light weight -12x
10 Squat Jumps
20 Jump Lunges
30 Weighted Russian Twists - sitting up on your sitz bones, holding a db, lean back, option to pick feet up, twist weight side to side


TRAIN WITH INTENTION!

The Magic Formula

enough said.

This week's workout agenda is similar to last week's.  One HIIT workout to be done everyday with a one or two body part lift.

Monday - HIIT + Chest and Triceps
Tuesday - HIIT + Back and Shoulders
Wed- HIIT + Chest and Biceps
Thursday - HIIT + Back
Friday - HIIT + Triceps and Shoulders

HIIT ROUTINE: go thru 1x
10 Burpees with Pushup and Knee/Squat Jump
50 Mountain Climbers
10 Box Jumps
50 Plank Jacks
10 Touchdown Jump Squats (touch floor)
50 Oblique Knee Tucks (in mountain climber - knee to opposite elbow)
10 Around the World V-Ups (one L side V-up, one center V-up, one R side V-up)


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Steady As You Go

It's hard to keep doing something day in and day out when the results come slowly.  Most of us like to see the results of our hard work immediately - but unfortunately that's not the way our bodies work.  Change not only takes time, but is composed of numerous parts.  In our cases - working to achieve the bodies we want requires :

INTENSE WORKOUTS + CLEAN AND HEALTHY EATING + SLEEP + DEDICATION + PATIENCE

And without paying attention to each and every piece of the equation, you will not achieve your goals.  So take a moment and make sure that you understand each piece.

This week we are going to strength train 4 days - taking Wednesday off from lifting.

Week's Plan

Monday - HIIT + Back and Biceps
Tuesday - HIIT + Chest, Tris and Shoulders
Wednesday - HIIT - go thru circuit 2x
Thursday - HIIT + Back and Triceps
Friday -  HIIT + Chest, Biceps and Shoulders

There is only one HIIT routine this week - it is a timed challenge - your goal is to beat your time each day!

500 Rep HIIT ROUTINE: go thru 1x - (except Wednesday - go thru 2x)
100 Jump Rope Skips or High Knees
10 Burpees without Pushup
15 Pushups
100 Squat Jumps
10 Side Burpees with elbow to knee crunch
15 V-Ups
100 Jump Lunges
10 3/4 Burpees
15 Weighted Sit Ups - holding weight over chest with straight arms
100 Mountain Climbers
10 Box Jumps
15 Side Plank Drops each side


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!