No Regrets When You're Done

Friday once again, and I'm sure you don't regret a single workout you did this week - make sure you do this one so you don't have any regrets going into the weekend.

We've got some new moves that will be posted for next week and incorporated into your workouts - most of them are variations of the basics that you have been doing these past few months - so if you're ready to take your training to the next level - get ready!


Today's workout is straight up HIIT!  Grab a towel, a water bottle and a light weight and get warmed up!

Go through the workout from TOP TO BOTTOM  and then BOTTOM TO TOP!

5 Burpees without Pushup with Knee Tuck or Squat Jump
10 Pushups
10 V-Ups - hold a light weight in your hands for a challenge
5 Burpees without Pushup with Knee Tuck or Squat Jump
20 Jump Lunges
10 Left Side V-Ups
5 Burpees without Pushup with Knee Tuck or Squat Jump
30 Plank Jumps over Med Ball - jump feet over a med ball while in straight arm plank
10 Right Side V-Ups
5 Burpees without Pushup with Knee Tuck or Squat Jump
40 Med Ball Toe Taps - tap the top of the med ball with your feet - alternating
10 Around the World V-Ups - 1 Right, 1 Middle and 1 Left - that is 1 rep
5 Burpees without Pushup with Knee Tuck or Squat Jump
50 Twisted Mountain Climbers - send your knees towards your opposite elbow as you 'climb'
grab a quick drink and then work your way back down...




TRAIN WITH INTENTION - THERE IS NO OTHER WAY!

Be Your Own Superhero

And of course you have to win right?  So train right.

Today you've got 15 minutes of HIIT again and then a new strength training routine - Back and Shoulders.  You can find the new routine here or click on the STRENGTH TRAINING CIRCUITS tab to the right.

Warmup for a few and then hit the HIIT.

Set your time for 15 minutes 
go through the circuit continuously for the entire time.

5 Burpees with Pushup and Knee Tuck (or Squat Jump)
10 Squat to Lunge Back Combo (video in NEW MOVES tab)
15 Box Jumps or Step Ups each leg
20 Side V-Ups (10 each side)
25 Straight Leg Toe Touches - Lying on your back, legs straight in the air - reach for your toes (hold a light db in your hands for an extra challenge)


Great job.  Now click here -->  BACK AND SHOULDERS for your new lifting program.

TRAIN WITH INTENTION!

Your New Motto

I love this quote.  I tell my clients this all the time - if you're comfortable doing it - then get comfortable in the body you have right now!  You have to work outside your 'comfort zone' to get into the shape and body you want!

Today we're back to a quick round of cardio and then some weights.  I have put together a NEW STRENGTH TRAINING CIRCUIT for the next few weeks.  Today will be Chest and Arms - you will find your new lifting program here.

Your cardio today is just a quick 15 minute HIIT circuit.  Go thru the circuit as many times as you can in 15 minutes and then move onto your weight session.

Start by warming up for a few minutes.

Set your timer for 15 minutes and GO!
10 Squat Jumps
20 Jump Lunges
30 Side Lunge Jumps/Ice Skaters
40 Plank Jacks
50 Mountain Climbers
40 Upright or Lying Bicycle Crunches
30 Plank Knee Tucks
20 Side Plank Drops (10 each side) - either on a straight arm or on your forearm
10 V-Ups

Great job - now go hit the weights - click ---> CHEST AND ARMS for your new routine.

REMEMBER - TRAIN WITH INTENTION!

It's Not Always About The Workout

Extremely true - what you do and eat when you're not working out will determine the results of what you do when you workout.  So in the end, watch what you put in your mouth and make sure you get enough sleep!

Once again we have a timed workout today - a bit longer than yesterday's - 25 minutes.  Just set your timer and keep going thru the circuit until the timer hits 25 minutes! Pace yourself.  Make sure you keep your form for all your repetitions!  Bad form doesn't produce good results!

Take a moment to warm up - if it's nice outside go for a quick 8-10 minute jog!

Go thru the circuit continuously for 25 minutes!

5 Burpees without Pushup with Tuck Jump (or Jump Squat)
20 Side Jump Lunges/Ice Skaters
10 Reverse Lunge to Front Kick (and as you kick front reach towards that toe with the opposite hand)
20 Flat Bicycle Sit-Ups (Lie on your back, hands behind your ears, pull one knee in towards your chest as you perform a sit up with your upper body and twist towards that knee, return flat and repeat on the other side)
10 Staggered Pushups (one hand is in regular pushup position, one hand is directly under your shoulder - as in tricep pushup position - do 5 like this and then switch)

TRAIN WITH INTENTION!

Your Biggest Critic

...is yourself.  So whatever you do, do it for you...MAKE YOURSELF PROUD TODAY!

Summer has officially begun and here in New England it came in with a bang!  Full on bathing suit season!  But no worries, if you're not there just yet, there is still time  - keep pushing through these daily workouts and make sure what your putting in your mouth isn't going to undo all the hard work you've done or going to do - but instead either replenish it or fuel it!

This week the workouts will consist of just a few exercises repeated for a few circuits - you will go through them all continuously for a defined period of time - so every day you will know exactly how long you have to work hard for - set your time and get ready to sweat!

Start off with a quick warm-up!

Go thru the circuit continuously for 20 minutes!

50 High Knees or Jump Rope Skips
25 Touchdown Squat Jumps (touch the floor as you come down and reach up as you jump up)
50 Mountain Climbers
10 Pushups
5 Around the World V-Ups (one R side V-Up, one middle V-Up, one L side V-up - all 3 make 1 rep)

If you've got a minute - post how many rounds you completed on TighterAssets Workouts Facebook page! I will post my scores as soon as I get through it!


TRAIN WITH INTENTION!

Ignore the Liar

Your mind gives out before your body - remember that - you can always do one more exercise, one more set, even just one more rep!  So just tell you mind to quiet down when it's telling you to stop, listen to your muscles instead.

It's Friday - so that means one more last intense workout this week.  If you followed the plan this week I know you worked hard - kudos to you.  Today's workout is a timed one - go through the circuit as many times as you can in 25 minutes.  So whether you get thru it once or seven times - as long you are pushing yourself and not stopping until the timer says 25:00...then you have succeeded.

Warm up for a few minutes and then start your timer!

Friday's Fun Circuit 
Set your timer for 25 minutes - grab a 5 or 8lb weight - go thru the circuit as many times as you can.


25 Weighted Squat Jumps - hold dumbell in front of your chest as you perform the exercise
10 Weighted V-Ups
5 Pushups
50 Weighted Jump Lunges - you can either hold the dumbell in front of your chest or you can 'paddle' it from side to side as you switch sides during your jump lunge
10 Weighted Sit Ups
5 Tricep Pushups
30 Weighted Side Jump Lunges/Ice Skaters - hold the dumbell in front of your chest or allow it swing from side to side as you jump from side to side
5 Divebomber Pushups



TRAIN WITH INTENTION!

Sorry, It's Gym Time!

Now that's an excuse I like to give people when they ask me to do things!

Alright, today is another quick cardio and then some strength training - Arms and Shoulders - the routine is located in the STRENGTH AND TRAINING CIRCUITS tab to the right.  This is the last week doing this routine so make sure you try and really rock the workout by picking up some challenging weights.  If you are using the same weights you started using with this routine 4 weeks ago, you are not working hard enough.  I'm not saying all your weights should have changed but a lot of them should have gone up but a few pounds.

Warm up for a few minutes, go thru the cardio circuit and then onto your lifting session.

Quick Cardio - go thru 3x
5 Burpees without Pushup
10 V-Ups then rollover and do 10 Supermans
25 Squat Jumps
25 Crunches + 50 Bicycles
15 Reverse Lunge to Side Kick (each leg) - perform a reverse lunge then bring that same leg out to a side kick
5 Side V-Ups + 10 Side Plank Drops (each side)
10 High Knees + 10 Jumping Jacks + 10 Mountain Climbers + 10 Plank Jacks

Alright then, grab some water and hit the weights.

TRAIN WITH INTENTION!

Oh, It's Possible

So today we're going to go thru a quick cardio routine and then hit the weights - Back and Chest today.  This will be the last week doing these Strength Workouts - I will change them up for you starting next week. And because of this - you need to make sure you are challenging yourself with your weights.  Make sure that you are really hitting that 'burn' when you come to the end of each of your sets - you should NEED to take a break from that exercise.  If you don't feel like that - simple solution, pick up a heavier weight for the next set - that's the only way to get the gains you're looking for.

Take a moment and warm-up.


Simple Sweaty Workout 
Do 10 reps of each of the exercises - go thru the entire circuit 5x

Burpees without Pushups
Mountain Climbers
V-Ups
Plank Jacks
Plank Knee Tucks - tucking knee into opp elbow
Squat Jumps
DiveBomber Pushups
Jump Lunges

Great Job - now move onto your Back and Chest lift located in the STRENGTH TRAINING CIRCUITS tab to the right.

REMEMBER - TRAIN WITH INTENTION!

Making the Time

If you find it hard to fit in your workout every day, start looking at it as something that NEEDS to be done, rather than something you'll do if you get around to it.  Put it on your daily 'to do' list.  Block out some time for it in your appointment book.

Take a moment or two to warm up and then hit the circuit.

Go thru the following circuit 5x.  

Perform each of the Combo Moves 10x - then move onto the next Combo Move.  Go thru the entire circuit 5x (so in the end you will performed 50 reps of each of the combo moves)

**Remember that 1 rep of a combo exercise is doing all the prescribed exercises in the move completely.**

Combo Move #1  - 1 Burpee with Pushup + 5 Tuck Jumps (or 5 Jump Squats)

Combo Move #2 - 10 X Crunches + 10 Mountain Climbers + 10 Jump Lunges

     X Crunch - on your back arms and legs open into an X, crunch up and reach hand to opposite leg as it lifts up - alternate each rep

Combo Move #3 - 10 Chair Kick Over's + 10 Box Jumps (10 Step Ups each leg)

     Chair Kick Overs - Find a Chair or Box that is at least waist high, do a roundhouse kick over the top of the chair/box from one side to the other and alternate legs 

Combo Move #4 - 10 Decline Plank Knee Tucks (feet on chair/box) + 10 Jumping Jacks + 10 Side Lunge Jumps/Ice Skaters

TRAIN WITH INTENTION!

It's All About The Challenge

I hope you enjoyed your weekend!  As the summer continues we are faced with the endless invitations to bbq's, weddings, and late night gatherings around the fire pit.  Just make sure that you make wise food choices at these events so you don't undo all the work you do during these weekday workouts.  We are not here to workout so we can eat. We are here so we can become healthy and look the way we want to forever, not just for now.  So here are some tips to keep from sabotaging all your hard work -

-If you know there will not be many healthy options at your gathering - eat before you go
-Hit the salad, vege and fruit plates - stay away from the chips, crackers, and all other snack foods
-Choose chicken first, but if that's not an option a hamburger will do - without the bun or with just 1/2 bun - but load it with veges
-Choose water over soda and alcoholic beverages

Alright then, onto the workout!

PERFORM EACH OF THE COMBO MOVES 5x then move on to the abdominal circuit.

Combo Move #1:  10 High Knees + 10 Mountain Climbers + 5 Pushups (Go thru these 3 exercises with the prescribed number of reps completely 5x)
10 Crunches
20 Bicycles
10 V-Sits
20 Single Leg Drops

Combo Move #2:  10 Squat Jumps + 10 Side Jump Lunges/Skaters + 5 Tricep Pushups  (Go thru these 3 exercises with the prescribed number of reps completely 5x)
20 Crunches
30 Bicycles
15 V-Sits
30 Single Leg Drops

Combo Move #3:  10 Box Jumps or Step Ups + 10 Tuck Jumps + 5 Firefly Pushups  (Go thru these 3 exercises with the prescribed number of reps completely 5x)
30 Crunches
40 Bicycles
20 V-Sits
40 Single Leg Drops

Combo Move #4:  10 Reverse Lunge to Front Kick (10 each leg)  + 10 Plank Jacks + 5 Divebomber Pushups  (Go thru these 3 exercises with the prescribed number of reps completely 5x)
40 Crunches
50 Bicycles
25 V-Sits
50 Single Leg Drops

TRAIN WITH INTENTION!

No Work = No Results

I love this quote - it says it all, nothing more to add.

Last workout of the week.  Hope you guys pushed through the other 4 and are looking forward to this one being over :)  This is a timed workout - Know that you only have 20 minutes of hard work ahead of you, 45 seconds of work, 15 seconds of rest/transition time - 4 exercises, 5 times thru.  Got it?  Let's get going.

Take a few minutes to warm up and then hit it.

Go thru the circuit 5x - do each exercise for 45 seconds and then take a 15 second break
Exercise 1 - Burpee with Pushup and Knee Tuck Jump
Exercise 2 - Combination Move:  5 V-Ups then roll over and do 5 Supermans
Exercise 3 - Combination Move:  10 Squat Jumps and then 10 Mountain Climbers
Exercise 4 - Combination Move:  10 Plank Knee Tucks and then 10 Firefly Pushups


TRAIN WITH INTENTION!

It's All In Your Head

The real reason we give up on our workouts and our fitness goals is because our head says that we either can't go on or won't be able to get to the finish line....but our bodies don't agree with that - THEY CAN GO ON!  This was so true yesterday during my early morning workout.  I had a crazy hard and long Tuesday  - between my own training and teaching, I had worked out for about 4 hours so when my alarm went off Wednesday morning -  my entire body was voting for skipping my workout and sleeping in.  But I dragged myself out of bed and headed to the gym.  It took me longer than usual to get through my leg workout which usually is my favorite, and I just wanted to go home, but then realized that every workout that I put my heart and head into is a workout closer to my own goals.  So I pushed through and actually added some extra to the end - my body's way of teaching my brain a lesson!

So just two more hard workouts of the week - so tell your brain to DEAL, your body is going to push and get through them.  These are your goals, you have set them and you WILL accomplish them.

Another day with a quick cardio circuit and then some weights.  You'll finish today's workout with Shoulders and Arms from the STRENGTH TRAINING CIRCUITS tab located at the right.

Take a few moments to warm up your body and then get to it.

Quick Cardio Pyramid
100 High Knees or Jump Rope Skips
90 Mountain Climbers
80 Bicycle Crunches
70 Jump Lunges
60 Forearm Side Plank Drops - 30 Each Side
50 Crab Toe Touches
40 Squat Jumps
30 V-Ups
20 Pushups
10 Burpees without Pushups with Knee Tuck Jump

Now grab a drink, maybe even a bit of a protein pick up and then hit the weights - Shoulders and Arms today!

TRAIN WITH INTENTION!

It Should Be Hard

I hope you enjoyed yesterday's quick workout - if you worked at a high intensity - that 15 minute or less workout would give you the results, if not better, than a 30 minute steady state cardio workout.

Now let's make things difficult again.  Remember, when you are doing your strength training circuits, any time any of the sets feels 'easy', you need to up the weight the next set - and that's where you should start next week!

Let's get to it - warm up for a bit and then hit the cardio circuit and then the weights - BACK AND CHEST - found in the STRENGTH TRAINING CIRCUITS tab to the right.

Quick Cardio Circuit - go thru 3x
25 Jumping Jacks
25 High Knees or Jump Rope Skips
25 Side Lunge Jumps/Ice Skaters
20 Mountain Climbers
20 Plank Jacks
10 Sets of - 2 Plank Knee Tucks + 1 Pushup

Grab some water and go pick up some weights.  Remember to challenge yourself with your weight.

TRAIN WITH INTENTION!

No Time to Procrastinate

Put a little 'triumph' in each of your days.

So make sure you visit my RECIPES page - first recipe is up - protein bars (or more like cakes).  Now you can save money and cut out unwanted fillers in your protein bars by making your own, and trust me - these will taste better than anything you can buy!

Today's workout is straight up HIIT!  It's just 4 exercises long - but you have to circuit thru it 10x! Enjoy!

Take a few minutes and warm-up and then start the workout.

Go thru the circuit 10x
10 Squat Jumps
5 Burpees with Pushup and Knee Tuck
10 Mountain Climbers (each leg)
5 Weighted V-Ups - hold a light to medium weight in your hands


TRAIN WITH INTENTION!

Don't Talk About It, Do It

Talking doesn't get results....DOING does.

I hope you enjoyed your weekend.  I know that sometimes it takes everything you have to get through a Monday workout - but once you're done you've started the ball rolling for the rest of the week.

Monday workouts combine some HIIT training with some endurance strength training.  You will need a set of medium weights (8 to 15lbs) and a set of light weights (3 to 8lbs).  Make sure you keep moving through the workout only stopping to grab some water.

Make sure you spend a few minutes warming up your body before you start the circuit - go for a quick run, do some stairs, jumping jack - whatever you want to get your body warm and blood flowing.

Circuit #1 - Go thru 3x before moving on to the next circuit
25 High Knees
50 Mountain Climbers
25 Weighted Squats - Mid Stance
10 Pushups

Circuit #2 - Go thru 3x before moving on to the next circuit
25 Squat Jumps
25 Plank Jacks
25 Bent Over Double Arm Rows - palms facing eachother
10 Tricep/Narrow Pushups (knees or toes)

Circuit #3 - Go thru 3x before moving on to the next circuit
50 Jump Lunges
25 1/2 Burpee Jumps - in plank, jump both feet in and back out - option to jump them in diagonally towards your elbows - alternate each jump
15 Bicep Curls to Overhead Press - perform a bicep curl - at the top push the dbs overhead, bring the dbs back down to shoulder height and finish the bicep curl as you come down
10 Staggered Pushups - one hand is under your shoulder (like a tricep pushup), the other hand is wide like a normal push up - switch positions after 5


TRAIN WITH INTENTION!

How Far Have You Come?

Set short term goals on your path to your long term goal - you will have much better success that way!

Let's sweat it out for one more workout together this week.  Push yourself through this no matter what you body is telling you (unless it's an injury - then listen to your body).

Alright go warm up and then come back and crush the circuit!

Perform 10 Reps of each of the combo moves below before moving on to the next one. (Each of the following combo moves is considered 1 REP)

10 Squat Jumps + 20 Mountain Climbers

5 Pushup + 5 Side Plank Elbow to Knee - perform one pushup, then open to a side plank and pull your top knee into your top elbow (like a side crunch) - alternate sides after each pushup

20 High Knees + 10 Side Jump Lunges/Skaters

5 Tricep Pushups + 10 V-Ups - complete the 5 pushups and then roll over and do the v-ups

10 1/2 Burpee Jump Ins (in plank, jump both feet in and out) + 10 Plank Knee Tucks (alternate pulling knees into chest) 


10 Box Jumps or Step Ups each Leg + Seated In and Outs  - sit on and hold onto the front of the bench, lie back as flat as you can as you extend your legs out as straight as you can, then pull your knees in towards your chest as you partially sit up

10 Plank Jacks + 4 Shoulder Tap Pushups - perform a pushup and then tap your shoulder with your opposite hand

Great job this week...now go and enjoy your weekend.


TRAIN WITH INTENTION!

Great Moments

What have you done this week that you couldn't do a couple of weeks ago?  Whatever it is - make sure you recognize it and give yourself a pat on the back...that's progress, it doesn't always have to be a number on a scale.

Today is a quick cardio HIIT workout and then you will finish your heavy lift of the week with Shoulders and Arms in the STRENGTH TRAINING CIRCUITS tab to the right.

So, start by taking a few moments to warm up.

Combo Cardio
Do 10 reps of each of the following combo exercises - (each of the following descriptions is considered 1 rep)

5 Jump Squats + 1 Pushup

10 Mountain Climbers + 10 Side Plank Drops (alternate sides after each set of mountain climbers)

5 Jump Knee Tucks + 10 Standing Elbow to Opposite Knee Crunches/Standing Bicycles

2 V-Ups + 2 Supermans - perform 2 v-ups then roll over to your stomach and perform 2 supermans by lifting your legs and arms off the ground

10 Jump Lunges + 10 Plank Knee Tucks


Now go get your lift on.

TRAIN WITH INTENTION!

Admiration

And it's not always admiration for how your body looks - it can also be admiration for what your body CAN DO!

We are going back to our Back and Chest routine in the Strength Training Circuits tab after our cardio workout.  Remember to challenge yourself with the weight you choose for each exercise.

Warm up for a few minutes, hit the cardio and then go lift some weights.

Quick Cardio Circuit - Go thru as many times as you can in 20 minutes
50 High Knees
50 Butt Kicks
40 Squat Jumps
40 Jump Lunges
30 Pushups - 10 Regular, 10 Tricep and 10 Divebomber
30 Crunches with Alternating Leg Drops - in crunch position with legs up in tabletop, as you crunch up drop one foot towards the floor, return to start -alternate legs as you crunch - CHALLENGE - straight leg drop
20 Mountain Climbers (each side)
20 1/2 Burpee Jumps - in pushup position, jump both feet in and out
10 Burpees without Pushup
10 Knee Tucks or Box Jumps or Steps Ups each Leg


TRAIN WITH INTENTION!

Extra Credit

I remember taking a test and opening to the last page to see if there were any extra credit questions at the end - like a built in buffer.  I thought maybe you guys might want some extra credit today - so I added a quick bonus workout at the end of today's HIIT circuit.  Your choice - if you have a bit of energy left, jump right into it, if not, maybe you come back to it later in the day for a quick burn!

This is a timed circuit - make sure you have a timer or a clock with a second hand in view!

Take a few minutes to warm your body up before starting the circuit!

Go thru the entire circuit 3x - flow from one exercise right into the next - no breaks!  If you have to take a break - stop your clock

30 sec Jumping Jacks

30 sec High Knees or Jump Rope Skips

30 sec Jump Squats

30 sec Jump Lunges

1 min Forearm Plank - start on your toes and drop to your knees when you knee to

30 sec Pushups

30 sec Plank Jacks

30 sec Supermans - lay on your belly, arms and legs extended, lift them up and hold for a moment and then return them to the floor

30 sec Alternating Knee Tucks in Plank

1 min Forearm Side Plank (30 seconds on each side)

30 sec Right Leg Lunge Back to Front Kick

30 sec Left Leg Lunge Back to Front Kick

1 min Burpees without Pushup

1 min break....

BONUS BURN - Go thru this circuit 3x

50 Mountain Climbers

10 V-Ups

20 Firefly Knee Tucks - in pushup position, bring your knee towards your same side elbow (from the outside - try to get your inner thigh parallel to the floor, alternate sides

50 Bicycles - on back or sitting up on sitz bones

TRAIN WITH INTENTION!

Let's Do It Again

I hope you enjoyed your weekend - whatever the weather was where you are.  Now we hit it hard again - another week of fantastic, challenging workouts.  I'm sure a lot of you missed last Monday's workout due to the holiday...so here it is again.  Enjoy!

I am working on a Nutrition / Healthy Meals Page for you all.  I have done some baking and cooking this weekend to make sure the recipes I provide for you actually taste good as well.  If you have any great healthy recipe ideas you would like to share, please email me at trainerkeating@gmail.com!

Alright, grab a set of heavy and medium weights and get to it.

Take a few minutes to warm up and then start the circuit.

Go thru the entire circuit 3x

25 Jump Squats or Fast Squats
30 Heavy Weighted Squats (10 narrow, 10 mid and 10 wide stance)
10 Pushups
15 Lying Chest Flys with Leg Extension (start laying on your back with your legs in table top with weights over chest, palms facing eachother, as  you open your arms into the chest fly, both legs push out as parallel to the floor as you can while keeping your back on the floor - pull them back in as you bring your palms back together)
50 Jump Lunges or Fast Reverse Stepping Lunges
20 Right Leg Lunges with Bicep Curl
20 Left Leg Lunges with Overhead Shoulder Press
50 Weighted Russian Twists (sitting on your sitz bones, you can lift your feet if you like, lean back at a 45 degree angle holding your weight in front of your chest - rotate from side to side trying to bring your elbow as far behind you as you twist to each side)
20 Tricep Dips with Crab Toe Touch (get into crab position - on all fours with stomach facing up, palms facing your heels - perform one tricep dip then reach hand towards your opposite foot - REFER TO THE NEW MOVES TAB TO PREVIEW THE CRAB TOE TOUCH)

Great job.  Go and enjoy your day - remember to make wise choices as you eat today!

TRAIN WITH INTENTION!