Immediate Satisfaction or Long Term Results?

It's hard to not give in to the wants of 'now' versus restraining yourself because of your long terms goals.  But remember, every day counts.  You can always start 'tomorrow', but that just means your end goals are put off by one more day.  Making changes to achieve your fitness goals, whether it's weight loss, strength gains, athletic goals or whatever, requires some sort of change and then adaptation.  It will always be hard in the beginning, believe me I know, but you just have to give your body some time to adapt to it, understand it and then accept it.

QUICK HIIT - go thru 3x

5 Burpees WITH pushup and Knee Tuck/Squat Jump
10 Box Jumps or Step Ups each leg
15 V-Ups
20 Mountain Climbers
25 Crab Toe Touches - video of this in NEW MOVES tab
30 Second Forearm Plank Hold


SHOULDERS - 
Go thru each exercise for 3 sets, rep counts 15, 12, 10  - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 3 SETS of the exercise, move on to the next one

Seated OH Shoulder Press - palms face forward

Seated Side Raise - palms face down - keep your elbows and wrists in line

Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Control, Conquer - Get Some Guns!

QUICK HIIT - go thru 2x
50 Squat Jumps
10 Pushups
50 Jump Lunges
10 V-Ups
50 Skates/Side Jump Lunges
10 Side Plank Drops - each side
50 Mountain Climbers
10 Plank Pushups - start in forearm plank, straighten both arms or 'pushup' to straight arm plank.  Bending one arm at a time, return to forearm plank

ARMS - 
Go thru each exercise for 3 sets, rep counts 15, 12, 10  - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 3 SETS of the exercise, move on to the next one

Alternating Bicep Curl - palms face up

Lying Triceps Extensions (Skullcrushers)

Double Arm Hammer Curl - palms face eachother

Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight

TRAIN WITH INTENTION!

Do The UnRegrettable . . .

Yeah - unregrettable isn't really a word...but I like the way it sounds :)
So your chest should be feeling pretty good from yesterday's workout.  Today you're going to hit your back.  Once again, heavy weights are needed to really fatigue those large back muscles!  The last exercise in the back workout doesn't require as heavy weights since it targets your upper back.


500 Rep QUICK HIIT - go thru 1x
50 Jump Rope Skips or High Knees
50 Mountain Climbers
50 Jump Rope Skips or High Knees
50 Bicycle Crunches
50 Jump Rope Skips or High Knees
50 Plank Jacks
50 Jump Rope Skips or High Knees
50 Alternating Toe Touches
50 Jump Rope Skips
50 Supermans - lying on your belly arms reaching overhead and legs straight - lift arms and legs up and hold for a moment.  OPTION - lift your arms OR legs

BACK - 
Go thru each exercise for 4 sets, rep counts 15, 12, 10 and 8 - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 4 SETS of the exercise, move on to the next one

One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palm facing in.

Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!

Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


TRAIN WITH INTENTION!

Where the Magic Happens

So yes, there is a place where 'magic' happens and you can get the body you want - you just have to work for it :)

I apologize once again for not posting anything yesterday.  I hope you were able to grab an old workout and push through it.  This week we are going to try something new!!!  YAH!!!!  We will start with a quick HIIT workout, and then you are going to lift 1 or 2 body parts per day - Heavy.  If you do the workouts correctly, you should end each set lifting more weight than you have before.

QUICK HIIT - go thru 3x
10 Burpees - no pushup
10 Squat Jumps
10 Jump Lunges
10 Side Plank Drops - Left
10 Mountain Climbers
10 Side Plank Drops - Right
10 Oblique Mountain Climbers  - knee to opposite elbow
10 V-Ups
10 Box Jumps
10 Skaters/Side Jump Lunges


CHEST - 
Go thru each exercise for 4 sets, rep counts 15, 12, 10 and 8 - start with your normal weight and increase your weight by at least 2.5 lbs each set after that  
Rest for at least 30 seconds between each set
Once you've completed ALL 4 SETS of the exercise, move on to the next one

Lying Flat Bench Chest Press

Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body

Lying Flat Bench Chest Fly


TRAIN WITH INTENTION!

No Trickery Here

For all of you who started the Clean Eating Challenge with me 4 weeks ago - CONGRATS! -  you are half way through.  Things should be much easier now - knowing what to eat, how to shop, when to eat.  Those of you that are just starting - stick with it!  Even if you can't eat clean 100%, which I don't expect you to, aim for a majority of the time.  Positive changes will come as you clean up your diet and stick with your workouts.

This week's plan:
I am giving you 2 HIIT workouts this week.  Perform HIIT option 1 on Tuesday/Thurs and HIIT option 2 Wednesday/Friday.  Make sure you time yourself each day because your goals on Thursday and Friday is to BEAT YOUR OWN TIME from Tuesday and Wednesday.

HIIT WORKOUT - OPTION 1 - go thru 3x
10 Burpees - no pushup
10 Box Jumps or Step Ups each leg
10 Decline Knee Tucks - feet on bench, pull one knee at a time in towards your chest
10 Lunge Back to Front Kick - each leg
10 V-Ups

HIIT WORKOUT - OPTION 2 - go thru 3x
50 Jump Squats
40 Jump Lunges
30 Alternating Toe Touches - flat on back, legs straight and arms overhead.  Lift one leg up as opp arm comes up and reaches towards your toe
20 Oblique Mountain Climbers - knee towards opposite elbow
10 Side Plank Drops - each side


FULL BODY STRENGTH TRAINING ROUTINE - go thru the ENTIRE circuit 3x - if you can, increase the weight you do on every exercise each time you go thru the circuit

Lying Chest Press
Standing One Arm DB Row - in lunge position, palms faces in
Lying Chest Fly
Seated Overhead Press
Upright Row - dbs start in front of your thighs, palms facing your thighs, keeping your elbows high, pull the dbs up to your chest
Standing Double Arm Biceps Curl
Standing Behind the Head Triceps Extension

TRAIN WITH INTENTION!

Find the Right Motivation

Hello everyone!  Hope you had a great set of workouts last week - this week is similar.   You choose your cardio - whether it's a nice quick run outside, a cycle class or one of the HIIT options below; and then you have your lift.  You should perform the STRENGTH TRAINING SPLITS at least 1x each this week - even better if you can get both of the circuits in 2x this week.

HIIT OPTIONS: - choose 1 option daily
OPTION #1 - go thru 1x
10 Burpees without Pushup with Squat/Tuck Jump
5 Pushups
5 V-Ups
10 Side Burpees
5 Tricep Pushups
5 V-Ups
10 Burpees without Pushup with Squat/Tuck Jump
5 Pike Pushups
5 V-Ups
10 Side Burpees
5 Divebomber Pushups
5 V-Ups


OPTION #2 - go thru 2x
50 High Knees for Jump Rope Skips
10 Pushups
20 Toe Touches - legs straight up, reach arms to toes
50 Squat Jumps
10 Decline Pushups - feet higher than hands
20 Bicycles
50 Jump Lunges
10 Incline Pushups - hands higher than feet
20 Alternating Full Toe Touch - on back, arms overhead, legs straight - arm and opp leg lift up and meet


OPTION #3 - go thru 1x
100 Jumping Jacks or Jump Rope Skips
90 Mountain Climbers
80 Bicycle Crunches
70 Jump Lunges
60 Side Plank Drops (30 each side)
50 Squat Jumps
40 Pushups (10 normal, 10 tricep, 10 pike, 10 divebomber)
30 Lunge Back to Front Kick
20 Side Jump Lunges/Skaters
10 V-Ups


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!

Small Steps, Big Changes

Welcome back to all my TighterAssets peeps, or maybe Hello for the first time!  I'm going to try something different this week  - I'm going to post 5 HIIT workouts today - it's your choice what workout you do each day - if you find one that challenges you and you like it, you are more than welcome to do that everyday.  Just make sure you get 2 days of lifting in (one time for each training split).

INSTRUCTIONS FOR THE WEEK - 
(1) Warmup for a few minutes
(2) Choose 1 of the HIIT Options
Optional (3) Choose one of the Strength Training Split Options - if you can do both at least 1x this week - if you have the time, do them both 2x this week - alternating days. (so for example: split 1 would be mon/thur and split 2 would be tues/fri)

HIIT Option #1 - set your timer for 20 minutes - go thru the circuit as many times as you can
5 Burpees with Pushup and Knee Tuck/Squat Jump
50 Mountain Climbers
5 Around the World V-Ups

HIIT Option #2 - go thru the circuit 3x
10 Burpees without Pushup
20 Squat Jumps
30 Jump Lunges
40 Mountain Climbers
50 Alternating Toe Touches - on back, arms overhead, legs straight - opp arm and leg raise up and meet

HIIT Option #3 - set your timer for 20 minutes - go thru the circuit as many times as you can
20 Squat to Lunge Back Combo
50 Bicycle Crunches
10 Box Jumps
30 Plank Knee Tucks

HIIT Option #4 - go thru the circuit 3x
10 Side Burpees
15 Lunge Back to Front Kick - each leg
15 Side Plank Drops each side - on forearms or straight arm
15 Reverse Crunches - bent or straight legs

HIIT Option #5 - go thru the circuit 3x
50 High Knees or Jump Rope Skips
20 Crab Toe Touches
50 Mountain Climbers
10 3/4 Burpees


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!

Playing with the Big Boys

They're a girl's best friend - that girl who is looking for a toned, sexy, tight physique that is.

QUICK HIIT - go thru the three exercises 5x 
5 Burpees - no pushup
10 Plank Jacks
5 Around the World V-Ups - one R v-up, one center v-up and one L v-up

SHOULDER WORKOUT
Go thru the circuit 3x - make sure you take at least 30 seconds break between each set/exercise to make sure your shoulders can recover before they have to work again in the next set.

Seated Overhead Press - palms face forward - medium weight - 12 to 15 reps
Standing Double Arm Side Raise - palms face eachother - light/medium weight - 12 to 15 reps
Standing Alternating Hammer Front Raise - palms face eachother - light weight - 10 to 12 reps each arm
Seated Bent Over Rear Delt Fly - chest to thighs, arms down by your side, palms face back, elbows slightly bent - light weight - 10 to 12 reps

TRAIN WITH INTENTION!

'Nough Said

This is something I have to keep telling myself day in and day out.  Getting to where I want to be seems to be more and more difficult as unexpected medical issueskeep popping up.  These last 2 months have been hard as I had some great momentum going into June and then got smacked down and just started back up again only realize that I've got a few more road bumps over the next few months.  UGH.  But hey - this is the true test of my fitness.  Can I, or you, work through what life hands you?  The answer is simply, yes, as long as you try.

Warmup and keep trying.

Quick HIIT - only 3 exercises - 5x thru
10 Jumping Jacks
20 Mount Everest Climbers - step foot to OUTSIDE of hands
10 Knee Tucks - sit on Sitz Bones, hands on the ground either on the side of your bum or slightly behind you, legs floating in table top position.  Lean back as you stretch your legs out, and then tuck them back in as you sit up


TRICEPS WORKOUT
Go thru the workout 3x - make sure you rest 30-60 seconds between each exercise since you are focusing on a single smaller muscle.  This will make sure your triceps recover before you hit them again.

Lying Triceps Extension (skull crushers) - medium weight -12 to 15 reps
Chair/Bench Dips - 12 reps
Standing Bent Over Double Arm Kickback - light weight - 12 to 15 reps
Standing Behind the Head Extension - 1 heavy weight - 12 reps

TRAIN WITH INTENTION!

Your Personal Triumphs

Chest and Back done....moving on to the smaller more eye catching muscles.  Shape your own guns!

QUICK HIIT - 2 exercises - go thru 10x - that's it!
5 Box Jumps or Steps Ups Each Leg
5 Divebomber Pushups

BICEPS WORKOUT
Go thru the circuit 3x - Because we are working a smaller muscle today make sure you take a 30 to 60  second rest in between each exercise to make sure your muscle can recover before you move on -this will ensure proper form, range of motion and strength gains.

Alternating curl - medium weight - 12 reps each arm
Double Arm Hammer curl - medium weight - palms face eachother - 12 reps
21's - medium weight or bar - palms face up - 7 bottom halves, 7 top halves and then 7 full range
Concentration Curl - medium/heavy weight - 10 reps each arm


TRAIN WITH INTENTION!