Water Water Water

It makes up about 80% of your muscle tissue - they can't perform or recover properly if they're not hydrated...so it makes sense that you should be drinking a lot of it during the day.  There is no exact number of glasses you should be drinking - it all depends on your activity level and the climate - but you should be drinking at least 8-12 glasses (8 oz) of water per day, probably even more.

So grab your water bottle and let's hit it.

Make sure you warm-up for a few minutes before starting the workout.

Go thru the following exercises from beginning to end.  Then take a quick breather/water break and then start at the bottom and work your way up again.
10 Burpees w/o Pushup
20 Pushups
30 Squat Jumps
40 Twisted Plank Knee Tucks (in pushup position, bring knee in underneath you towards opposite elbow - alternate sides)
50 Jump Lunges
60 Bicycle Crunches - on back or upright on sitz bones
70 Side Jump Lunges/Ice Skaters
80 High Knees or Jump Rope Skips
90 Crunches
100 Mountain Climbers

TRAIN WITH INTENTION!

The "Magic Pill"

I hate to be the one to break it to you, but there is NO MAGIC PILL that you can take to turn your body into what you want.  Those TV commercials that offer such a pill don't tell you the entire story.  As I've always said - a little sweat, consistency and a little bit of intensity is all it takes. But you obviously know that if you are here looking for today's workout :)  So let's get going.  Remember you will need some free weights - 5 to 15lb depending on what exercise you are doing.  (choose a weight for each exercise that you are able to feel the burn, and need a break, by the time you finish the reps)

Warm-up for a few minutes before starting the workout.
Between some exercises you will see the heading CARDIO TIME - during this time do the following 2 minute timed drill:
      30 seconds High Knees
      30 seconds Jump Squats
      30 seconds Jump Lunges
      30 seconds Burpees w/o Pushup

CIRCUIT 1 - go thru 3x before moving on to the next circuit
CARDIO TIME
Weighted 3 Stance Squats - 15 narrow, 15 mid-stance and 15 wide
15 Pushups (on knees, toes or elevated)
CARDIO TIME
3 Version Bent Over Row - 8 palms facing eachother, 8 palms facing back (pull elbows up and wide), 8 palms facing forward
20 Weighted Crunches (hold weight over chest - straighter your arms, the more difficult)
20 Russian Twists (on sitz bones, leaning back and holding weight - twist from side to side trying to touch weight to ground on each side - ADVANCED - feet off the ground)


CIRCUIT 2 - go thru 3x 
CARDIO TIME
20 Lunges with Bicep Curl - Right Leg Back
20 Lunges with Overhead Shoulder Press - Let Leg Back
CARDIO TIME
15 Pushups
Bridge Hold with Tricep Extension/Skull Crusher (lie on back knees bent, feet hip distance apart - squeeze butt and lift hips as high as you can - hold.  Arms extended towards ceiling holding dumbbells - bend and elbows and bring weights down on either side of your head and then push back to start)
CARDIO TIME
20 Forearm Walking Planks (set up in forearm plank on toes - walk one foot at a time to a wide stance and then back to hip distance apart)
20 Plank Pressups (start in straight arm plank - knees or toes - drop down to forearm plank one arm at a time - then push back up to straight arm plank one arm at a time)


REMEMBER - TRAIN WITH INTENTION and intensity!!!

100 Calories...Cut It.

Did you know that just by cutting out 100 calories out of your regular daily caloric intake can result in a one pound loss each month - assuming everything else stays the same?  Now add intense cardio and muscle building strength sessions on top of that...what does that yield?  More weight loss, increases in muscle, decreases in fat, increases in metabolism, smaller measurements and on and on.  Now add a healthy diet onto that.  This list gets longer and ends with - attaining the body that you want.  Need I say more?

Now let's get to the workout.

Warm-up for a few minutes before starting the circuit.

Go thru the following Circuit 3x - 
5 Burpees without Pushup
10 Squat Jumps
15 Side Plank Drops - each side (forearms or straight arms)
20 Jump Lunges
25 Box Jumps or Step Ups - each leg
30 Alternating Toe Touches (lay on back, arms overhead, legs straight - lift one leg straight up as you reach towards it with the opposite arm, return to start and switch sides - ADVANCED OPTION - lift entire upper body off ground as you reach)
35 Plank Shoulder Taps (set up in pushup position - alternate tapping hand to opposite shoulder)
40 Side Jump Lunges or Ice Skaters
45 Touchdown Plie (Wide) Squat Jumps
50 Mountain Climbers

Great job - now enjoy your weekend.

REMEMBER - TRAIN WITH INTENTION!

Make Every Rep Count

Whatever your reason is for working out - make the most of every workout, every exercise and every rep.  If you train with intention, commitment and consistency - your goals are always achievable.  Along with this - as I always preach - it's not the length of time you workout - it's the intensity of the workout that matters.  Put everything you have into every workout.  Push yourself when you do cardio and when you lift to achieve that 'muscle overload' your body needs to change.  This 'overload' can most definitely be achieved in a short 15 minute session - so don't underestimate the power of the INTENSITY of a workout.

Quick cardio and then the 2nd upper body lift is on the agenda for today.  You can find the Chest, triceps and shoulders split in the STRENGTH TRAINING CIRCUITS tab to the right.

Warm-up for a few minutes before starting the circuit.

CARDIO CIRCUIT - go thru 3x

20 Jump Rope Skips or High Knees
20 Side to Side Touch Down Jump Lunges/Ice Skaters (touch down with one hand as you lunge to one side)
10 Pushups
20 Jump Rope Skips or High Knees
20 Clock Lunges (Lunge the right leg forward to 12 o'clock, back to start, then to 3 o'clock, back to start, and then back to 6 o'clock, and back to start - THIS IS ONE LUNGE.  The left leg lunges to 12, 9 and 6 o'clock)
10 Tricep Pushups
20 Jump Rope Skips or High Knees
20 Elevated Lunges (back foot is on an elevated surface)
10 Staggered Pushups (one hand is in regular pushup position, the other is under the shoulder in tricep pushup position - change after 5 pushups)
20 Jump Rope Skips or High Knees
20 Jump Lunges
10 Elevated Pushups (feet on an elevated surface)

Now it's time to lift - make sure you are upping your weight for this circuit - next week the exercises will change a bit.


TRAIN WITH INTENTION!

Upping the Weights

This is the last week you guys are going to be doing the Strength Training Circuits that are posted right now.  Next week we will start a new round of exercises for your upper body splits.

So today is just a quick HIIT cardio round and then you should move onto the Back and Biceps Lifting Routine.  Challenge yourself today and pick up heavier weights for every exercise - even if it's by 1 pound - it will make all the difference.

Warm-up for a few minutes before starting the circuit

Quick HIIT - go thru 3x
1 Burpee with Pushup
10 Squat Jumps
2 Burpees with Pushup
10 Mountain Climbers
3 Burpees with Pushup
10 Jump Lunges
4 Burpees with Pushup
10 Plank Jacks
5 Burpees with Pushup
10 V-Ups

Now that that is done - go hit the weights - Back and Biceps Split in the Strength Training Circuits Tab to the right.

TRAIN WITH INTENTION!

Burn Baby Burn

Strength training isn't the only way to get that 'burn' in your muscles.  High intensity cardio workouts should achieve the same feeling if you are really pushing yourself.

Today's workout consists of just a few exercises that are you are going to go thru 10x as fast as you can.  If you become out of breath or really feel the muscle burn, stop long enough to either catch your breath and recover a bit and then continue on.

Warm-up for a few minutes before starting the circuit.

Go thru the following exercise 10x - as fast as you can
5 Burpees with Pushups
50 Mountain Climbers
20 Jump Squats
25 1/2 Burpees (in pushup position, jump both feet in towards chest and then back out again - ADVANCED option is to jump both feet towards one hand, back to the middle and then to the other side)
15 V-Ups

AND AS ALWAYS - TRAIN WITH INTENTION - IT'S THE ONLY WAY!

Keep Up The Momentum

Good morning - Hope you all had a great weekend and are rested and ready to hit it hard for another week.

This Monday brings a total body workout that includes both cardio and strength training.  Make sure you are using weights that challenge you to the point of muscle fatigue or 'burn' by the time you are finished with that set.
Two sets of weights are needed - heavier weights should be used for your chest and back while moderate weights should be used for your arms and shoulders.

Warm up for a few minutes before starting the workout.

Circuit 1 - go thru 3x before moving on to the next Circuit
50 High Knees or Jump Rope Skips
25 Weighted Squat/Lunge Combo (holding weights start in squat position - perform a squat - then step one leg back and perform a lunge - step that foot back in and perform a squat - step the other leg back and perform a lunge on that side - continue alternating lunges with a squat in between)
50 Mountain Climbers
15 Pushups
25 Wide/Plie Squats with Upright Row (hold weights in front - palms face back- as you are in a wide squat - perform one squat and as you rise back up, pull the weights up to underneath your chin keeping your elbows high)
50 Side Lunge Jumps/Ice Skaters
15 Pushups
15 Weighted V-Ups (hold a light weight between your hands)

Circuit 2 - go thru 3x
50 High Knees or Jump Rope Skips

20 Concentration Bicep Curls in Low Narrow Squat (stand with feet directly under hips - squat down into a low squat position - place your elbows on top of your knees, palms facing up - perform bicep curls)
50 Mountain Climbers
15 Pushups
20 Tricep Dips with Knee Tuck (as you perform your tricep dip pull one knee up toward your chest - alternate legs - legs can be straight or bent - remember to keep your back close to the bench and just bend your elbows - don't sink into your shoulders)
50 Side Lunge Jumps/Ice Skaters
15 Pushups
15 Side Plank Side Raises (start in side plank on your forearm -  option to have your bottom knee down - hold weight, palm down, on your top thigh - lift the weight up with a straight arm until it is perpendicular to your body) - 15x each side


TRAIN WITH INTENTION!

Jello Legs Rock Hard Core

Happy Friday Everyone!  I hope you enjoyed your workouts for the week.  Here's your last one - targeting your legs and your core.

Warm up for a few minutes . . .

Core and Lower Body Circuit - go thru 3x
25 Mid-stance Squats
25 Jump Squats
20 Plank Knee Tucks with Pushup (in pushup position - do 1 pushup then bring one knee in towards your chest - reset to pushup position - alternate legs that tuck in - remember to scoop your belly as you tuck to engage your abs)
25 Static (standing in one place) Lunges each leg
50 Jump Lunges
15 Superman Pushups (do one pushup then lift arm and opposite leg - reset to pushup)
25 Plie Squats
50 Ice Skaters or Side Jump Lunges
20 Pushups to Side Plank Drop (do one pushup then open up to a side plank on a straight arm - drop hip towards ground - option to drop bottom knee to the ground before the side plank drop)
25 Steps Ups each Leg
50 Up and Overs (start on one side of the bench - one leg at a time step/jump up and over - tap the outside leg down on the other side and then go back over - so one foot is always on the bench)
20 Elevated Pushups Firefly Pushups (feet on bench - perform firefly pushups - see NEW MOVE section for details - MODIFIED VERSION is to keep feet on floor and/or on knees)

TRAIN WITH INTENTION!

Get Your Sexy BACK

It's Back and Biceps Day!  So get through your cardio and then go lift some weights - Back and Biceps split in the Strength Training Circuits link to the right.

750 Rep Cardio Circuit - Go thru the circuit 3x 
Make sure you warm-up first for a few minutes.

25 Jumping Jacks
50 Mountain Climbers
15 Full Sit Ups
25 Jump Squats or Fast Squats
25 Plank Jacks
15 V-Ups
50 Jump Lunges or Fast Reverse Step Lunges
25 1/2 Burpee Jumps (in push up position - jump both feet in towards your hands as if you were going to jump back in after a burpee push up - just don't come up - jump both feet back to pushup position - ADVANCED VERSION - jump both feet towards one hand and then back and then towards the other)
20 Bicycles - laying on your back or on your sitz bones

Now go lift some heavy weights.  Tank top season is approaching.

TRAIN WITH INTENTION - THERE IS NO OTHER WAY!

Sexy Muscles

Quick HIIT and then onto your heavy lift for Chest, Triceps and Shoulders.  (Click the Strength Training Circuit Link to the right)

Go thru the following circuit 3x after warming up for a few minutes.

50 Jump Rope Skips or High Knees
40 Side Jump Lunges or Ice Skaters
30 Ball Taps (place a medicine ball in front of you - tap one foot on the top of it - jump and switch - keep alternating)
20 Touchdown Jump Squats (touch the floor as you squat then reach up as you jump)
10 Burpees without Pushups

Great - now go hit the weights.
TRAIN WITH INTENTION!

Bringing the Intensity

It's not how long you workout - it's the INTENSITY at which you workout that counts.  You can get better and faster results working out for a shorter time at a higher intensity than working out for hours and hours without really pushing yourself.

So today - create some intensity in  your workout.  Push yourself past your comfort zone.  Create that sense of 'OVERLOAD' for your muscles so they change.

If you do everything the same all the time- you will keep getting the same results.


Now onto the workout . . .BURPEES ARE BACK!
Warm up for a few minutes and then go thru the following circuit 1x.

50 Jump Rope Skips or High Knees
10 Burpees with Pushups
40 Jump Squats or Fast Squats
9 Burpees with Tricep Pushups
30 Jump Lunges or Fast Reverse Lunges
8 Burpees with Firefly Pushups
20 Jump Jacks
7 Double Burpees
10 V-Ups
6 Burpees with Pushups
10 V-Ups
5 Burpees with Tricep Pushups
20 Jump Jacks
4 Burpees with Firefly Pushups
30 Jump Lunges
3 Double Burpees
40 Jump Squats
2  Burpees with Pushups
50 Jump Rope Skips or High Knees
1  Burpee with Pushup

The Countdown is On. . .

Memorial Day is the official kick off to summer - are you ready to face it - whether it is in a bathing suit, tank top and shorts, or a sexy summer dress? If not, no worries - just come back and visit every day and do these workouts - they work as long as you are eating clean as well!!!  If you don't know if you're eating clean - email me at trainerkeating@gmail.com and I'll let you know if you're diet is helping or hurting your figure.

As in previous weeks - Monday's workout includes strength training with lighter weights but higher reps with Cardio Bursts in between.  Beginners should use 5 to 8 lb dumbbells and more Advanced fitness goers should use 10-15lb dumbbells.

Muscle Endurance Lift with Cardio
Warm up for 3-5 minutes

Circuit 1 - go thru 3x
50 High Knees
25 Weighted Squats - Mid Stance
20 Push Ups
50 Jumping Jacks
20 Bent Over Double Arm Row
20 Lying Chest Flys with Double Leg Extension


Circuit 2 - go thru 3x
50 Side Jump Lunges  - Ice Skaters
25 Weighted Squats - Wide Stance
20 Tricep Push Ups
50 Plank Jacks (in push up position - jump or walk your feet out and then back in)
20 Right Leg Lunge with Bicep Curl
20 Left Leg Lunge with Overhead Press
20 Weighted Full Sit Ups (hold weight at arms length over your chest - sit up as you push the weight up towards the ceiling)


Circuit 3 - go thru 3x
50 Jump Rope Skips or High Knees
25 Weighted Squats - Narrow Stance
20 Behind the head Tricep Extensions
50 Jump Lunges or Fast Reverse Lunges
21's Bicep Curls - 7 bottom halves, 7 top halves and 7 full range curls
20 Upright Rows (hold the dumbbells down in front of your thighs, palms facing you - lead with your elbows as you drag the dumbbells up your body to your lower chest)
20 Weighted Russian Twists (sit upright on your sitz bones holding a dumbbell in front of your chest - feet can float off the floor for a harder option - twist your upper body from side to side dropping the weight toward the floor as you twist - REMEMBER DON'T JUST MOVE THE WEIGHT FROM SIDE TO SIDE - YOU HAVE TO TWIST YOUR BODY)

TRAIN WITH INTENTION!

It's okay to Rest . . .

Good morning.  Hope you had a good workout yesterday.  If not - hopefully today will be a better one.  Remember - it's okay to feel like not working out once in a while if you consistently workout.  It's just your body's way of telling you that it needs some rest and recovery.  Rest is key to fitness - you're muscles can only do so much.  If you feel like you are not getting the most out of your workouts - rest your muscles - you will find that you will come back stronger than before.

You're looking at a quick round of HIIT and then you are to lift Back and Biceps - just click on the STRENGTH TRAINING CIRCUIT heading to the right.

Warm up for 3-5 minutes


Quick HIIT - go thru 3x
25 Touchdown Squats (Wide squat - reach to the sky and then down to the floor as you squat - touch the floor if you can)
10 Pushups
25 Crunches
20 Reverse step lunge to forward kick (each leg)
10 Tricep Pushups
50 Bicycles
20 Side lunges (each leg)
10 Firefly Pushups
15 V-ups

Now go lift :)

REMEMBER - TRAIN WITH INTENTION!

Why We Workout

Do you ever get asked "why do you workout so much?" or "why do you enjoy working out?"  Do you have answers for these questions?

For me working out is my 'cup of coffee'.  I need to 'have' it or I don't feel right.  As for why I workout the way I do...I do set goals for myself.  My goal for 2010 was to loose all the baby weight from both my kids and get back to where I was before I had them.  For 2011 my biggest goal was to be able to do unassisted pull-ups.  My goal for 2012 is even greater and it is what drives me through each and every one of my workouts.

If you don't know why you are working out, take a moment and think about it - if you set a goal for yourself, you will find that you work harder and will get more satisfaction out of each session.  Once you reach that goal, set another one.

Now onto the hard work.  Push yourself through the cardio portion of this workout as hard as you can and then lift chest, triceps and shoulders (click on the Strength Training Circuits heading to the right).

No Burpees today - my gift to you :)

Warm up for 3-5 minutes

QUICK CARDIO - go thru 3x
25 Jumping Jacks
5 Pushups
26 Mountain Climbers
5 Push Ups
25 Squat Jumps or Fast Squats
5 Pushups
25 Plank Jacks
5 Pushups
26 Jump Lunges or Reverse Lunges
5 Pushups

REMEMBER - TRAIN WITH INTENTION!

Looking for Results

So if you've been following my blog the past few weeks and doing the daily workouts in addition to eating properly - you should already see and/or feel some changes in your body.  The number on the scale may not have changed but you should be able to feel the difference in each and every workout.  Are certain exercises becoming easier?  Have your weights changed from the first time you went through the lifting circuits?  Have you stopped flinching at the word BURPEES as you read through the workouts?  Hopefully something has changed for the better - if nothing has, feel free to contact me and we can chat - trainerkeating@gmail.com


Tuesdays bring an intense round of HIIT.  Make sure you are pushing yourself through these workouts.  These are NOT meant to be easy - so if you feel out of breath at times (as you should), out of your comfort zones at others - then you are getting what you need out of the workout.

Anyone can give up - but only a few have the strength and determination to push through the pain!

HIIT Circuit - Go thru 3x

50 Jump Rope Skips or High Knees
5 Burpees with Pushups
25 Stability Ball Crunches or Floor Crunches with legs in tabletop
10 Firefly Pushups - please reference NEW MOVES tab for breakdown of this move
50 Squat Jumps or Fast Squats
5 Burpees with Pushups
25 Reverse Crunches (make sure you lift your hips up and reach your feet towards the ceiling)
10 Tricep Pushups
50 Jump Lunges or Reverse Stepping Lunges
5 Burpees with Pushups
25 V-ups (challenge - if you are able to lift your entire upper body up on a V-up - at a twist to both sides as you return to start)
10 Elevated Pushups - feet on step

REMEMBER - TRAIN WITH INTENTION!

Easter Hangover?

So whether you indulged in a little too much chocolate, ham, or drink this past weekend to celebrate Easter - no biggie.  Remedy the situation with a little sweat and muscle burn.  Like the previous weeks -  Monday brings a combination of HIIT training with some muscle endurance strength training intervals.  You will need a set of dumbells - 5lbs for newer exercisers and 8-10lb for the more experienced exercisers.  Always start heavier - then drop down in weight as you fatigue.

Circuit #1 - Go Thru 3x before moving on to next circuit
100 Jump Rope Skips or High Knees
5 Burpees without Push Up
25 Weighted Squats - Mid Stance
25 Weighted Squats - Wide (Plie) Stance
25 Weighted Squats - Narrow Stance
15 Push Ups
20 V-ups

Circuit #2 - Go Thru 3x before moving on to next circuit
100 Jump Rope Skips or High Knees
5 Double Burpees (2 push ups, 2 plank jumps, 2 jumps at the end)
20 Lunges - right leg - with Bicep Curl
20 Lunges - left leg - with Overhead Press (palms face forward)
50 Bicycle crunches (on back or upright on sitz bones).

Circuit #3 - Go Thru 3x before moving on to next circuit
100 Jump Rope Skips or High Knees
5 Tricep Push Up Burpees
20 Plank Rows with Tricep Kickback (in push up position with db in each hand or beside each hand - row one db toward lower rib cage - hold elbow at side while you extend your hand back towards your hip) - alternate sides
20 Lying Pullover with Leg Extension (Lie on your back, double up your dumbells and hold them together with straight arms over your chest and bring your legs up to tabletop position - extend your legs out at a 45degree angle as you drop the weights behind your head - trying to keep your arms as straight as possible - return back to starting position)

 And as always - TRAIN WITH INTENTION!

New Burpees Anyone?

Hey Everyone -
First of all, I want to thank everyone for the wonderful things they have been saying about my blog.  I am also very thankful to those of you that have been telling their friends about it.  I hope that my workouts have been pushing you to your fitness limits each and every time you workout.  And that you are starting to see results - in some shape or form.

But remember - EXERCISING IS ONLY PART of your fitness or weight loss goals.  What you put in your mouth is actually more important than the workouts.  Trust me, I know!!!  I hope to have another section in this blog soon that will give you nutritional advice and provide you with easy healthy recipes to help you with your goals.

So - IF YOU HAVE ANY GREAT HEALTHY RECIPES, whether they are for meals, desserts, snacks or shakes, please pass them onto me - I will be more than happy to feature them for you.
Forward them to me at trainerkeating@gmail.com

Okay, enough chit chat - onto the workout.  Last workout of the week so push yourself until you can't anymore.  The more you overload your muscles - the faster they will become stronger and the faster you will see your results!  And enjoy TWO NEW KINDS OF BURPEES.....LOTS MORE VERSIONS TO COME :)

Go thru the exercises 3x!


50 High Knees or Jump Rope Skips
5 Burpees with Push Ups
50 Squat Jumps or Fast Squats
5 Double Burpees (2 push ups, 2 plank jumps, 2 jumps at the end)
50 Jump Lunges or Fast Reverse Stepping Lunge (25 each side)
5 Burpees with TRICEP PUSH UP (when you place your hands down on the ground - keep them shoulder distance apart, no wider - when you push up make sure your elbows point back)
50 Forearm Side Plank Drops (set up in a side forearm plank, drop your bottom hip down towards the floor and squeeze and lift back to start) - 25 each side
5 Narrow to Wide Push Up Burpees (when you go down for your burpee, do one tricep push up, then either jump or walk both your hands and feet out wide and do another pushup before you jump in and get up)

REMEMBER - TRAIN WITH INTENTION!

Thirsty Thursday

Hey there!
Let's get right to it.

Once again - only 15 minutes of HIIT and then onto your lift - Chest, Triceps and Shoulders today.  Remember to choose your weight wisely.  If you don't go heavy enough to challenge or 'overload' those muscles, nothing will happen.  If you want change - then don't be afraid of the BURN!

Side note - make sure you are drinking lots and lots of water throughout the day!  Your muscles are mostly water - so keep them hydrated or they won't perform or recover properly!


Warm up for 3-5 minutes


QUICK HIIT - go thru the exercises 3x  - 50 seconds of work and then 10 seconds of rest

Burpees without Push Up
Standing Bicycles
Double Burpees (2 push ups, 2 plank jump ins and 2 jumps at the end)
3 V-Ups rollover to 3 Tricep Push Ups - start on your back and do 3 V-ups, immediately roll over to your stomach and push up for 3 tricep push ups (knees or toes - remember to keep your hands under your shoulders)
Plank Jump over Med Ball - in push up position, both feet on one side of the med ball - jump both feet over and back at the same time

REMEMBER - TRAIN WITH INTENTION

2 weeks already?

Hey Everyone -
So you are a good two weeks into your HIIT training and split lifting program.  You are going to continue to do the strength training routines you have been for another 2 weeks.  At that point you should be ready for some new moves.

That being said,  your cardio is as follows and then your heavy strength training circuit should be your back and biceps lift located at the right of this entry.  Make sure you are using weights that are challenging for you - by the time you get to the last few reps you should feel a burn and feel like you can't do one more rep without taking a break.

This HIIT workout is timed - you will do each exercise continually for 50 seconds and then take a 10 second break.  You're looking at 15 minutes here - that's it!  Push Yourself!

Start with a quick 3 to 5 minute warm up.


Quick Cardio HIIT - go thru the circuit 3x

Fast Squats or Squat Jumps
Push Ups
Alternating Toe Touches (lie on your back, arms straight overhead, reach one arm up as you lift the opposite leg up - reach towards your toe - return to start and switch sides - - - more advanced option is to lift your upper body up off the ground as you reach for your toes)
Jump Lunges
Burpees without the Push Up


REMEMBER - TRAIN WITH INTENTION!

Getting back on track. . .

I apologize to everyone that looked for a workout yesterday.  My little man was terribly sick all weekend and I didn't have much time to sit down and blog.  Hopefully you were all able to put together a challenging workout on your own!  If you didn't, have no fear - today's workout will surely take care of 2 days worth of working out :)

Warm-up for 3 to 5 minutes to make sure all your muscles are prepared for the exercises that are coming.

Circuit #1 - 3x thru
50 Jump Squats
40 Plank Jumps over Med Ball or something at least 6 inches high (start in push up position with both your feet on one side of the ball, jump both feet together over the ball to the other side)
30 Jump Lunges each leg (60 total)
20 V-ups
10 Double Burpees with Push Ups (includes 2 push ups, 2 jump in and outs and 2 jumps at the end)

Circuit #2 - 3x thru
50 Jump Side Lunges with touch down in between (start in a side lunge and one hand on the ground, jump and switch to the other side as the other hand reaches toward the ground)7
40 Mountain Climbers
30 Twisted Plank (in push up position, bring knee to opposite elbow then return - if you can turn your entire body towards the opposite elbow so your hip drops towards the floor)
20 Plie Squat with Plate/Weighted Clean and Press (start in plie - wide - squat position, plate/weight on floor - squat down to pick up plate/weight with both hands and bring it up to your chest as you flip it and press it overhead)  Use a 15-25lb weight/plate
10 Burpees with Push Ups


TRAIN WITH INTENTION!