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!