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!