We Are Not Trees

And that's what you are all doing each and every day.  Make sure you give yourself a pat on the back for initiating the change you desire.

Let's put everything we have left into our last workout of the week - you may have a little extra if you skipped out on Monday - so pump it up a little harder today.

On a side note - how is your daily diet?  Make sure you aren't kicking your butt everyday just to undo everything with what you eat.  Remember it's 70% Diet and 30% Working Out.  Starting next week I am going to have a NUTRITION page to help you guys with your diets - making sure that you are eating properly to support your fitness goals.

Now onto the workout - get a quick warm up in and then hit the circuit.

500+ Rep Full Body Blast - Go thru the circuit 5x

10 Burpees without Pushups
10 Elevated Side Plank Drops each side - stack your feet on a box/step
     modification - feet on the ground
10 Sets of - 10 Mountain Climbers and 2 Firefly Pushups (this is 1 set)
10 Crab or Reverse Table Toe Touches
10 Sets of - 10 Squat Jumps and 10 Jump Lunges
10 Pushups with Superman Lifts
10 Sets of Around the World V-Ups - 1 left side, 1 middle, 1 right side (this is 1 set)
10 Tuck Jumps or 20 High Knees/Jump Rope Skips
10 Sets of - 10 Plank Jacks and 10 1/2 Burpee Jumps (jump both feet in towards chest and then back to plank position)
10 Weighted Sit-Ups - hold weight with straight arms over chest, legs can be bent or straight for more of a challenge perform a full sit up keeping the arms straight (arms will remain pointed at the ceiling as you come to the top of the move)

TRAIN WITH INTENTION!

Setting Goals

Whether they are long or short term goals, make sure you set them.  If your biggest goal is long term, say 6 to 12 months away, consider making some short term goals so you have something to look forward to every month or so.  And remember goals don't always have to be about loosing weight, they could be about strength gains or being able to perform a specific exercise.  The inherent goal to our fitness lifestyle is to be healthy - but making tangible goals is expected.

Today's workout is similar to yesterday.  HIIT style routine -  getting your heart rate pumping with some cardio moves and then using the strength move for some active recovery.  Yesterday we worked our back and biceps, today we will move on to Chest, Triceps and Shoulders.  You will need heavy weights for your chest (10-25lbs), and medium to light weights for your triceps and shoulders (5-10)

Warmup for a few minutes before starting the workout.

Go thru the entire circuit 3x

20 Squat-Lunge Combo
10 Pushups
15 Lying Chest Presses
25 Mountain Climbers
20 Plank Hops over Ball - in plank position, both feet on one side of a ball, jump both feet back and forth over the ball
10 Firefly Pushups
15 Lying Chest Flys - palms face each other, slight bend in the elbows, open and close your arms as if you are 'hugging a tree'
5 Burpees without Pushup
10 Divebomber or "Sexy" Pushups
15 Lying Tricep Extensions or Skull Crushers - lying on back, arms holding dbs up over shoulders, palms face each other, bend at elbows and slowly drop weight to either side of your head, push back up
10 Side Raise
10 Front Raises

TRAIN WITH INTENTION!

Overcoming the 'CAN'T'

We are going to change it up a bit today.  Usually on Wednesdays we do a quick cardio workout and then you lift Chest and Back - that's what we've been doing the past few weeks.  Today I'm going to give you a new strength routine along with a HIIT workout.

Grab two sets of weights - a heavy set (between 15-25lbs) and a medium set (between 8 and 15).

Start with a quick warm-up of your choice.

Go thru the circuit 3x


50 Jumping Jacks


15 One-Arm 'Lawnmower Rows (each side) - in a lunge position holding one heavy weight, lean forward and lean on your front leg - row the db up towards your side


15 Lying Bridge Pullovers - lay on your back, feet under knees and lift your hips up into a bridge - hold the heavy weight in both hands, keeping elbows straight, drop the weight behind you head as far back as you can and bring it back up over your chest - KEEP YOUR ELBOWS STRAIGHT THE ENTIRE MOVEMENT


20 Supermans - laying on your belly arms reaching above your head, lift your arms and legs off the ground a few inches, hold for a moment and then release


50 Lateral Jump Lunges/Skaters


10/10/10 Bicep Curls -10 curls with palms up, 10 curls with palms facing each other, 10 curls starting with palms facing each other and then twisting towards your body as you come up


20 Sit Up & Twist Down - perform a full sit up but on the way down twist from side to side (at least once each side - the slower you go back the more twists you can do)


10 Mountain Climber & Pushup Combo - perform 10 mountain climbers and then 1 pushup - that is 1 rep


15 Bent over Curls - tip at the hip as if you were going to do a bent over row, but instead let your arms hang down palms facing forward and perform a biceps curl


TRAIN WITH INTENTION!

Destination: A Fitter You

It's important that you don't let a holiday weekend get you off track - regarding your workouts and your diet.  Make sure make wise choices both ways.

Today's workout will burn any extra calories you may have consumed during your Memorial Day Festivities and get you back on track.

NEW MOVE - SQUAT TO LUNGE BACK COMBO - Perform one squat and then step one leg back to a reverse lunge, then step that leg back in to a squat - step the other leg back to a reverse lunge and then back in to a squat.

Take a few minutes to warm-up.  If you can - go for a quick run outside!

Go thru each circuit 2x 

Circuit #1
50 Jump Rope Skips or High Knees
20 Squat to Lunge Back Combo
10 Burpees without Pushup
10 Dive Bomber/Sexy Pushups
10 V-Ups (option to hold a light weight in your hands)

Circuit #2
50 Jump Rope Skips or High Knees
20 Prisoner Squat Jumps - holding hands behind head
10 Mountain Climber/Knee Tuck Combo - perform 10 Mountain Climbers and then 2 Knee Tucks - that is 1 rep
10 Firefly Pushups
10 Side V-Ups on each side


Circuit #3
50 Jump Rope Skips or High Knees
20 Reverse Lunge to Front Kick (10 each leg) - step one leg back, then bring it forward to a front kick
10 Box Jumps or Step Ups
10 Elevated Pushups
10 Elevated Twisting Knee Tucks (10 each side) - feet on elevated surface, pull knee in towards opposite elbow


TRAIN WITH INTENTION!

Who's Going To Stop You?

Happy Memorial Day everyone - and a HUGE thanks to all of those who have served and are currently serving our Country.

Today's workout will be a quick one, so 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!

YOU ARE doing it

Give yourself a pat on the back this morning for actually getting up and doing something to improve your overall self - no matter what your reason is for working out each day - kudos to you for doing it.

I hope you had a good and challenging lift the past two days - did you go up in your weight on anything?  If you didn't - make a note to try it next week.  Remember - you have to OVERLOAD your muscles if you want them to change - so staying with a weight that is comfortable won't do anything - I am always saying challenge yourself - this includes choosing your weights for your strength training days.

Push through today's workout knowing that this is the last workout of the week - you should put everything you have left into it.  Then you can go into your weekend and relax and enjoy the warm weather and all it brings!

Take a few minutes to warm up in any way you choose.

Circuit #1 - go thru 3x
25 Jump Squats
10 Pushups
50 Jump Lunges
10 V-Ups

Circuit #2 - go thru 3x
15 Box Jumps
10 Elevated Pushups
50 Side Jump Lunges/Skaters
10 Side V-Ups each side

Circuit#3 - go thru 3x
50 Mountain Climbers
10 Firefly Pushups
25 1/2 Burpee Jumps - in pushup position, jump both feet in towards chest and back out again
10 Weighted Straight Leg Sit-Ups - lying flat on the ground, arms extended overhead holding a 3-10lb weight - roll up bringing the weight with you, to a full sit up, then slowly roll back down to starting position

Circuit #4 - go thru 1x - pump thru this as fast as possible since the rep counts are small
20 Jump Squats
5 Pushups
20 Jump Lunges
5 V-Ups
10 Box Jumps
5 Elevated Pushups
25 Skaters
5 Side V-Ups each side
25 Mountain Climbers
5 Firefly Pushups
15 1/2 Burpee Jumps
5 Weighted Straight Leg Sit-Ups

great job.  enjoy your weekend.

TRAIN WITH INTENTION!

Changing Your Body

Redirecting your energy from wishing your body looked differently to actually doing something about it is the only way things will change.  You can waste your entire day wishing and hoping and dreaming or you can kick your butt for 45 minutes and actually get it done!

Today you will be lifting SHOULDERS and ARMS - located in the STRENGTH TRAINING CIRCUIT tab to your right.  Pick one exercise for each muscle group and try to go up in your weight from last week.

*NEW MOVE ALERT* - Dive Bomber or "Sexy" Pushup - please check out the NEW MOVES tab for the 2 options of this move.

Start with a quick warm up of your choice, go thru the cardio circuit and then hit the weights.

Go thru each of the following 'mini circuits' 3x before moving onto the next

Circuit 1

5 Burpees with Pushup and Knee Tuck

25 Crunches with Legs Extended (out at 45 degree angle)

Circuit 2

5 Burpees without Pushup

10 Dive Bomber Pushups

Circuit 3

5 Burpees with Firefly Pushup and Knee Tuck (perform 2 firefly pushups in place of a single pushup)

20 'Flat Out' Bicycles - start lying completely flat on the floor with your hands behind your head, pull one knee in toward your chest as you crunch up and twist towards that knee, return back to the starting position before switching sides

Circuit 4

5 Burpees without Pushup

10 Tricep Pushups

Now grab a drink and hit the weights.

TRAIN WITH INTENTION!

Pick Them Up and Put Them Down

I'm not sure where the myth started - but it needs to stop!  Women - if you lift weights you will not bulk up!  You're not lifting, eating or training like a body builder so your results will not be the same.  So stop using that as an excuse to do cardio all the time.  There is such a thing as being SKINNY FAT!  Muscle will create a leaner and tighter body as well as burn fat even while you are at rest.  So make sure you are strength training each body part at least 2x per week.  If you are following my blog - you are on track!

Warm up for a few minutes before starting.

Quick Cardio - go thru the circuit 3x
25 Squat Jumps
50 High Knees
30 Standing Bicycles
25 Plank Jacks
50 Mountain Climbers
30 Double Crunch - bent leg reverse crunch and regular upper body crunch at the same time
25 Plank Jumps over Ball - in pushup position, both feet on one side of ball, jump both feet to the other side
50 Jump Lunges
30 V-Up Tri-Set - 10 left side, 10 middle, 10 right

Now go and lift - Chest and Back - located in the STRENGTH TRAINING CIRCUIT tab to the right.  And try going up on your weight on at least ONE of the exercises.


TRAIN WITH INTENTION!

Be Satisfied

Said and done.

If you are just starting with TighterAssetsByTK - make sure you visit the NEW MOVES section and preview all the moves there as I do not always provide descriptions within the workouts!

NEW MOVE ALERT!  The Side V-Up
      Lie on one side with your bottom arm out in front of you, top arm behind your head, legs stacked on top of eachother.  Crunch up bringing your elbow and legs up towards eachother - you may roll back a bit on your bum as you do this.
     Modification - only lift the top leg
     More Challenging Option - keep your bottom arm as close to your body as you can

Make sure you warm-up before starting the workout circuit.

Go through the Circuit from top to bottom, take a quick break and then start from the bottom and work your way back to the top!

10 Burpees without pushup
10 Firefly Pushups
10 V-Ups

20 Box Jumps or Step Ups
20 Pushup with Superman Lift
20 Crab Toe Touches

30 Squat Jumps
30 Tricep Dips - bent knee or straight leg
30 Side V-Ups (15 each side)

40 Jump Lunges
40 Over the Chair Kicks - put a chair in front of you - perform a 'roundhouse kick' over the chair from one side to the other - alternate legs
40 Knee Tucks - sitting on your sitz bones hug your knees into your chest so your feet are floating, then let them go, extend them as far out as you can and then bring them back in

50 Mount Everest Climbers or Mountain Climbers
50 One Leg Wall Sit with Leg Lift - perform a wall sit but lift one leg straight out in front of you and lift it up and down 25 times -then repeat on the other side
50 Side Plank Drops (25 drops each side) - on forearm or straight arm

Now take a sip of water and work your way backwards - starting with the side plank drops back to the burpees.

TRAIN WITH INTENTION!

Make It A Habit

Exercising may not be your favorite habit...but it should become one.  A daily habit.  

You've got 4 circuits in today's workout.  The first is a quick cardio routine - then you move on to your strength training moves.  Make sure you warm-up before starting.

Cardio Circuit - go thru 3x
50 Jump Rope Skips or High Knees
5 Burpees without Pushup
50 Side Lunge Jumps or Skaters
5 Burpees without Pushup
50 Mountain Climbers

Circuit 1 - go thru 1x
50 Weighted Squats (20 mid stance, 15, narrow stance, 15 wide stance)
50 Crunches
50 Elevated Lunges (25 each leg - back leg is on a step/chair)
50 Bent Leg Reverse Lunges - start with feet on the ground, legs bent - pull knees in towards chest with a little hip lift at the top

Circuit 2 - go thru 2x
15 Pushups
15 Double Crunches - perform a regular crunch and a bent leg reverse crunch at the same time
15 Elevate Pushups - feet on a step or chair
15 Double Leg Extensions - start in crunch position with legs up in tabletop - push both legs out at an angle and then pull them back in - CHALLENGING OPTION - lift upper body into crunch position and hold while performing the leg extensions



Circuit 3 - go thru 3x
15 One Leg Bicep Curls - stand on one leg during all the reps - if you can't, just place your toes down on the floor on one of your legs
15 One Leg Side Raise
20 Plank with Alternating Leg Lifts - in pushup position, lift one leg at a time - parallel to the floor or higher
15 Bent Over Double Arm Tricep Kickbacks
20 Side Plank Crunches - in a side plank, on forearm or straight arm, top hand behind your head - pull your knee in as you crunch towards it - 10 each side
15 Hammer Grip Curl/Press/Overhead Tricep Extension - palms face each other the entire time - perform a hammer curl - then push the weight up into an overhead press, then drop them behind your head for your tricep extension - return to start by reversing all three moves


TRAIN WITH INTENTION!

You've Got To EARN It

You can't just go through the motions of your workout and think that's the way you are going to get the body you want.  There has to be an INTENTION for each and every exercise you do.  Muscles are earned, worked on and perfected through your workouts.

Last workout of the week - put all you have left into it and EARN your weekend rest days.  Make your body need the rest :)

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

Go thru each circuit 2x before moving on to the next

Circuit 1
100 Jump Rope Skips or High Knees
5 Burpees with Pushup and Knee Tucks
50 Weighted Russian Twists - sitting with heels on ground, lean back at a 45 degree angle hold weight in front - twist side to side as far as you can (option to have feet floating)
10 Firefly Pushups

Circuit 2
100 Mountain Climbers or Mount Everest Climbers
5 Burpees with Pushup and Knee Tucks
50 Reverse Crunches - hands under bum - bent or straight legs
10 Tricep Pushups

Circuit 3
100 Jump Lunges
5 Burpees with Pushup and Knee Tucks
25 V-ups - option to hold a light weight in your hands
25 Single Leg V-ups - only lift one leg at a time while both arms reach towards that foot - option to hold a light weight in your hands
10 Staggered Pushups - one hand is slightly forward of the other (switch after 5)

TRAIN WITH INTENTION!

Only 4%

Well, when you put it like that . . .

Today is our second day of heavy lifting.  Smaller muscles, though - Biceps, Triceps and Shoulders.  Make sure you are using challenging weight for these muscles as well as CONTROLLING THE WEIGHT THROUGH THE ENTIRE MOVEMENT.  Don't rush the reps - slow and controlled will yield much better results in the 12-15 rep range when you do them slowly.

How about one more NEW MOVE?  Push Up with a Superman Lift - Perform a complete pushup - at the top of the movement, lift one arm and opposite leg.  Modification is to do the pushup on your knees, and keep one knee down as you perform the superman move.

Start by warming up for a few minutes and then work through the cardio circuit, finishing up with your Arms and Shoulders Strength Training Circuit located in the tab to the right.

Go thru the following circuit 3x
50 High Knees
10 Push Ups with Superman Lifts
40 Squat Jumps
10 Step Ups - each leg
30 Jump Lunges
10 Firefly Push Ups
20 Elevated Knee Tucks - in push up position, feet on an elevated surface, tuck one knee at a time towards your chest - FOR A MORE CHALLENGING OPTION - tuck knee in towards opposite elbow
10 Backward Stepping Lunges with Front Kick (10 each side)

TRAIN WITH INTENTION - ONLY 4% OF YOUR DAY - COMPLETELY DOABLE.

Mind Over Body

You're body can only do what your mind tells it to.  Getting into shape starts with your mind - you have to get your head in the game and your body will follow.

So we are back to our heaving lifting.  Quick cardio circuit to get your heart and blood pumping and then you're going to do the Chest and Back Lift from the Strength Training Circuits tab to the right.  Remember to choose challenging weights - you should need a break after you get to that last rep on each set!!!!

NEW MOVE ALERT!!!  Mount Everest Climbers - step your foot to the outside of your hands instead of underneath you.

Get in a quick warm-up before starting the cardio routine.

Go thru the following circuit 3x
20 Jumping Jacks
5 Burpees with Pushups and Knee Tucks or Squat Jumps
20 Crab Toe Touches  - video available in New Moves Tab or Yesterday's blog
20 Mount Everest Climbers or Mountain Climbers
5 Burpees with Pushups and Knee Tucks or Squat Jumps
20 V-ups

grab a quick drink and hit the weights!

TRAIN WITH INTENTION!

Live With No Regrets

The only workout that you will regret is the one that you never did.  Live with no regrets - in all aspects of your life - including your fitness routine.  Whether you spend 10 minutes working out or an hour - make the most of each and every workout, exercise, set and rep.

Today we have another new exercise - THE REVERSE TABLETOP TOE TOUCH or THE CRAB TOE TOUCH.

Make sure you warm up for a few minutes before starting the circuit.  Today's is all about heart pump cardio and body weight exercises.

Go thru the following exercises 5x - the first round will be 50 reps of everything, second round is 40...and so on down to 10 reps

Side Jump Lunges/Skaters
Mountain Climbers
Lying Single Leg Drops - laying on your back, hands under your bum to make sure you low back stays in contact with the floor, legs straight up - drop one leg down at a time as close to the floor as you can keep your lower back on the ground
Jump Lunges
Plank Jacks
Side Plank Drops (1/2 reps on each side) - straight arm or on your forearm

AND in between each of your sets - do the following exercises
10 Burpees without Pushup
10 Pushups
10 Knee Tucks (or Squat Jumps)

TRAIN WITH INTENTION - then you will surely have NO REGRETS!

Finding Your Fitness Mantra

The simplest way to put it - if you want it bad enough, you will find a way to do it.  You can do anything you whole-heartedly set your mind to.

Let's start off the week strong and really kill this workout today.  NEW MOVE ALERT - Burpee with Pushup and Knee Tuck - CHECK OUT THE NEW MOVES SECTION TO PREVIEW THIS MOVE!

Spend a few minutes warming up.

Go thru the following circuit 3x

20 Squat Jumps
20 Mid Stance Weighted Squats
20 Pushups
20 Lying Chest Presses - start with dbs over chest palms face forward (towards your feet), as you drop down rotate your wrists as you palms face eachother, push back up as your wrists turn so your palms face forward again.
20 Supermans - lie on your belly, arms extended overhead - lift arms and legs up at the same time and then slowly lower down (make sure you keep your head in line with your spine - look at the floor the whole time)
20 Standing Bent Over Double Arm Rows
5 Burpees with Pushup and Tuck Jump (optional)
15 Bicep Curls
5 Burpees with Pushup and Tuck Jump
10 Lateral Raises
10 Front Raises
5 Burpees with Pushup and Tuck Jump
15 Behind the Head Tricep Extension - you can use one heavy weight or hold two medium weights
50 Rep Ab Circuit:
     10 Crunches
     10 Bicycles
     10 V-Ups
     10 Twisted Knee Tucks - in pushup position, pull knee towards opp elbow underneath you
     10 Fireflies - in pushup position (on forearms for more of a challenge) bring knee towards same side elbow

and as always - TRAIN WITH INTENTION!  - make each rep count

It's About Results

Excuses will never give you the results you want, HARD WORK does.  So keep working just as hard, if not harder to reach your goal, whatever it may be.  As a trainer, it becomes easy to identify those people who want everything without doing anything - I've heard it all, believe me.  But if you've been with me for the past few weeks - you know that hard work yields real results and this workout will test that idea.  I have included just a few reps of every exercise we have done since I started this blog - and I guarantee you that on at least one, if not more, you have changed something in a positive direction from when you started.  For example, you started with pushups on your knees and now have graduated to your toes; you can do jump lunges instead of fast reverse lunges; burpees are no longer your worst enemy.  You can gauge results with fitness and strength improvements, not always with numbers on a scale.

Warm-up for a few minutes.

Do 25 reps of each of the exercises:
Keep this list close so you can keep your rest time to a minimum.
Jump Squats
Plank Jacks
Pushups
V-Ups
Forearm Plank - 1 minute
Jump Lunges
1/2 Burpee Jumps - in pushup position, jump both feet in towards chest and then back out again
Plank Med Ball Jumps - in pushup position, both feet on one side of a med ball, jump them both at the same time over back and forth
Tricep Pushups
Lying Toe Touches - hand to opposite toe
Side Plank Drops - Left and Right
Burpees w/o Pushup
Ball Taps - stand in front of a ball, alternate tapping each foot on top as fast as you can
Firefly Pushups
Plank Knee Tucks - in pushup position, bring knee underneath you towards your chest - alternate legs
Lying Leg Drops/Raises - place hands under bum to keep lower back down
Skater/Side Jump Lunges
Box Jumps or Step Ups
Plank Pushups - in pushup position, drop down to forearms one arm at a time and push back up to straight arms
Full Situps
Bicycles
High Knees or Jump Rope Skips
Mountain Climbers

TRAIN WITH INTENTION - It's the only way!

Make Every Rep Count

Making sure you get the most out of every workout is important, but it goes further than that.  You need to get the most out of every exercise, set and even each rep.  Make sure when you workout, especially when you strength train, you take the time to perform each exercise, each rep to its entirety with proper form and full range of motion.  Limiting your range of motion or performing the exercise with incorrect form will not only inhibit strength and fitness gains but can lead to injuries.  The speed at which you do exercises is important as well.  Make sure you are not rushing each rep - take the time time to perform both the positive (concentric) and negative (eccentric) motions.

Make sure you warm-up for a few minutes before you start your cardio circuit.

Go thru the following circuit 3x
20 Jumping Jacks
20 High Knees
10 Pushups
30 second Forearm Plank
30 second Wall Sit (Lean against a wall - slide down until your hips are in line with your knees, make sure your heels are directly under your knees - hold this 'sitting position')
20 Jump Squats
20 Jump Lunges
10 Tricep Pushups
30 second Left Side Forearm Plank
30 second Right Side Forearm Plank
45 second Wall Sit
20 Ice Skater/Side Lunge Jumps
20 Plank Jumps over Med Ball (in pushup position jump both feet over a med ball - back and forth)
10 Pushups with Toe Touch (perform one pushup with legs wider than normal- at the top of the movement bring one foot underneath you towards the opposite hand and touch your toe with that hand - MODIFICATIONS - (1) do your pushup on your toes and just bring your knee towards your opposite elbow; (2) perform your pushup on your knees, lift onto your toes and bring knee towards opposite elbow)
1 min Forearm Plank
1 min Wall Sit

Now that you're done with your cardio circuit - pick up a set of light and medium weights and hit those ARMS and SHOULDERS hard!  Just click on the Strength and Training Circuits tab to the right.

On a side note - I am working on getting more photos up of the exercises!

TRAIN WITH INTENTION!

Burn Baby Burn

It's amazing how many women shy away from weights.  Whether they don't know what to do for a strength training routine, they think cardio is all they need or they don't want to 'bulk up', every woman should be lifting weights.  Not only does it increase your muscle mass and strength but it helps with bone density, disease prevention, energy levels, as well as caloric burn.  The list doesn't stop there, but I will for now.  So make sure you are getting your strength training sessions in as well as your cardio.

Today's Cardio - YOUR CHOICE - whether you want to go for a run outside, jump on the treadmill and do some sprint repeats, tackle the elliptical, climb some stairs or go back and do a HIIT routine from the past few weeks - work on getting in 20 minutes of heart pumping cardio in before you start on your CHEST and BACK routine from the Strength Training Circuit tab to the right of this post.

REMEMBER - TRAIN WITH INTENTION!

No Limits

You can do anything.  The only time you can't - is because you are telling yourself you can't.  You can achieve ANY goal if you put your mind to it.  Once you get your mind set - your body will follow.  In the end it's you vs you.

Today's workout is all about intervals - working very hard for some time and then backing off and allowing your body to recover while still working.  So push yourself through the cardio intervals knowing that you can rest while you do some body weight strength exercises.  Remember - just know that you have to push through this, no one else can make you do it or do it for you.

Warm-up for a few minutes.

Go thru each of mini circuits 3x before moving onto the next
Circuit 1
15 Squat Jumps or 15 Box Jumps
15 Elevated Pushups

Circuit 2
10 Burpees without Pushups
15 V-Ups

Circuit 3
50 Mountain Climbers
15 Tricep Dips on bench or chair (feet straight or elevated for more challenging option)

Circuit 4
30 Jump Lunges
20 X Toe Touches (lie on back arms above head, legs straight, lift one leg up as you crunch up bringing the opposite arm to reach towards your toes - lift upper body off ground for more challenging option)

Circuit 5
20 1/2 Burpee Jumps (in pushup position, feet together, jump both fee towards one hand them back to start, then jump both feet towards the other hand - more challenging option is to jump both feet outside of hands)
10 Pushup Planks (start in tricep pushup position - hands underneath shoulders - drop down to your forearms one arm at time - then push up to straight arms one at a time)


TRAIN WITH INTENTION!

It Won't Be Easy

Achieving the body, fitness level or any strength goal you want takes work.  And it's hard work.  Enough said.  So that is why these workouts I create for you are challenging and....as you guessed it....hard.  I hoping to get my act together and start incorporating more challenging moves for you guys - but I need to have a photoshoot with my Tighter Assets Ladies so you guys can see the new moves just in case my descriptions aren't that clear.  So look for some new moves later this week!

As Monday always brings - this workout consists of both cardio and strength exercises.  So you will need heavy weights for your chest and back and medium/light weights for your arms and shoulders.  Remember - ALWAYS START HEAVIER - then drop down in weight if you need to.

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

Go thru the entire circuit 3x
10 Weighted Squats - mid stance
5 Burpees without Pushup
10 Weighted Squats - narrow stance
5 Burpees without Pushup
10 Weighted Squats - wide stance - plie squat
10 Pushups
20 Jump Lunges - 30 High Knees - 40 Skater/Side Jump Lunges
15 One Arm Bent Over Rows (grab one db - set yourself up in a lunge position - the hand with the db should have the same side leg step back -  with your free hand resting on your front thigh and lean forward - start the db hanging down by the front knee and row to you lower cage)
15 Lying Chest Presses
1 Minute Forearm Plank - start on your toes-drop knees if needed
40 Jump Lunges - 30 High Knees - 20 Skater/Side Jump Lunges
15 Static Hold Lunge with Bicep Curl to Overhead Shoulder Press (step your right leg back and descend into a lunge position - hold and perform a bicep curl then shoulder press - bring the dbs back down the same way you pushed them up and repeat - all the while staying in the lunge)
15 Static Hold Lunge with Double Arm Tricep Kickback (step your left leg back and descend into a lunge position - tip forward at your hip, bring your elbows by your sides and perform your tricep kickbacks)


TRAIN WITH INTENTION!

Workout for Life with 600 Reps

Make fitness a part of your life for the rest of your lift - not just for now.  Whether you're following my workouts, doing home videos, or taking a walk around the neighborhood everyday, just make sure that you fit some sort of fitness movement into your daily life....for life.

Last workout of the week - focus and put your all into it - you won't regret it.

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

600 Reps and Counting - go thru the circuit 3x
10 Full Range Squats
10 Bottom Half Squats
20 Jump Squats
10 Pushups
10 Tricep Pushups
20 Firefly Pushups
10 Lunges w/Right Leg Back
10 Lunges w/Left Leg Back
20 Jump Lunges
10 Full Sit-ups
10 Lying Leg Raises
20 V-Ups
10 Plank with Alternating Knee Tucks (in pushup position - bring one knee at a time into chest)
10 Plank Jacks (in pushup position - jump both feet out - in jack position - then back together)
20 Mt. Everest Climbers (similar to mountain climbers but jump your feet to the outside of your hands instead of underneath your chest)

Great job.  Enjoy your weekend.


REMEMBER - TRAIN WITH INTENTION!

Reward Your Body - Don't Punish It

How many of us have uttered the words "I'll just do extra cardio tomorrow" while we reach for our second helping of pie, cake, ice cream or whatever food you know you shouldn't be having another serving of?  Working out shouldn't be the result of something you've done - or eaten.  Your exercise routine should be just that - a routine that fits into your schedule no matter what the day brings - just as you brush your teeth, take a shower, sleep.

But it shouldn't become 'routine' aka boring or monotonous - that's why you're here - looking for a new and exciting workout everyday to push your body to it's limits, to gain strength, muscle and confidence.

Yesterday you lifted the bigger muscles of your upper body, Chest and Back - so today we will focus on the smaller ones - Biceps, Triceps and Shoulders - those that are most important as we head into tank top season.

Let's start with a quick round of cardio and then move on to your strength training - Arms and Shoulders located in the Strength Training Circuits tab to the right.

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

Go thru the following exercises 3x
10 Box Jump or Step Up Burpees with Pushup (start behind a box or step, at least a foot high, either jump both feet up and down at the same time, or step up one at a time and then back down - place hands on floor - jump back - perform 1 pushup then jump feet back in and stand up)
20 Snowboard Touchdown Jump Squats (Start in a squat position on a diagonal as if you were on a snowboard, touch the ground with both hands jump up as you turn 180 degrees and repeat - OR FOR NO IMPACT VERSION - just do 10 snowboard touch down squats on one side and then switch)
30 Elevated Twisted Knee Tucks (in pushup position with feet on bench - pull knee towards opp elbow - alternate sides)
40 Elevated Lunges (back foot on bench/step - 20x each leg)
50 Mountain Climbers

Great job - grab a drink and go lift.  Remember to choose challenging weights - if you get to 15 reps and don't feel the burn - up the weight for the next set.

TRAIN WITH INTENTION.

It Takes Time

You can't lift up a weight a couple of times one day and expect to get bulging defined muscles.  It takes time, commitment and of course, like I always say, intensity, to see changes and results from all your hard work.

That being said...let's get busy.

You will be lifting Chest and Back today - a new routine is posted in the Strength Training Circuits tab to the right - after you go thru your cardio.

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

Go thru the circuit 3x
50 High Knees or Jump Rope Skips
5 Pushups
5 Tricep Pushups
5 Firefly Pushups
50 Jump Lunges
10 V-ups
10 Right Side Plank Drops
10 Left Side Plank Drops
50 Mountain Climbers
15 Full Sit-ups
15  Bicycles (each side - 30 total)
15 Plank Knee Tucks (each leg - 30 total)

TRAIN WITH INTENTION!