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!