Yes, You Should - Go Do It

To start, it's a silly question.  And of course, there is only one answer :)

Let's get to our last workout of the week.

12 minutes of Fun - Perform 1 minute of each of the exercises
feel free to take a 30 second rest in between exercises - but NO LONGER!

Jump Rope or High Knees
Crunches
Burpees with Pushup and Tuck Jump
Plie Squats
Squat Jumps
V-Ups
Mountain Climbers
Box Jumps
Bicycle Crunches
Jump Lunges
Oblique Mountain Climbers - knee to opposite elbow
Skaters - Side Jump Lunges




TRAIN WITH INTENTION!

Lift Heavy - Get Smaller

The biggest myth women tend to believe is that they'll 'bulk up' if they lift heavy weights.  I'm not sure why they think that - but it's simply just not true.  The female bodybuilders have to work very hard and very long and tweak their nutrition just right to get the size they want in each and every muscle.  Ladies lifting heavy for 12-15 reps 3 to 4 days a week will actually build muscle, but in the long run, with appropriate cardio and proper nutrition, can actually become smaller - since muscle takes up less room than fat - your measurements will get tighter and smaller.

I'm a very good example of this - those of you that know me KNOW that lifting heavy doesn't bulk.  Those of you that don't know me, I'm about 5'5" and have never weighed more than 120lbs at any time and I can move some big weight for my small size - right now I am able to one arm DB row 75lbs 8x on each arm - hopefully to break that record this morning during my back lift! (One of my goals by the end of the year is to be able DB row 100lbs 10x on each arm)  So ladies - have no fear!

I want you to go thru a quick 15 minute cardio session - do what you want.  Run outside, do an old HIIT, jump rope...get moving and warm and then LIFT!

Circuit #1 - go thru 3x before moving on to Circuit 2
15 Lying DB Chest Press - HEAVY WEIGHT
10 Push-ups
12 Lying DB Chest Flys - MEDIUM WEIGHT

Circuit #2 - go thru 3x before moving on to Circuit 3
15 Lying Tricep Extensions/Skullcrushers - MEDIUM WEIGHT
10 Tricep Push-ups - hands no wider than shoulder width apart
12 Standing behind the head tricep extension - 1 HEAVY WEIGHT


Circuit # - go thru 3x 
15 Standing Overhead Presses- MEDIUM WEIGHT
10 Pike Pushups - in Down Dog - perform a pushup - head towards floor
12 Standing Side Raises - LIGHT WEIGHT


Challenge yourself and TRAIN WITH INTENTION!

Just be a better YOU

Whatever your goals are...whatever your reasons are for working out...just make sure they're YOUR goals, not someone else's.   Training for the wrong reasons doesn't result in the gains you want - remember that.


Pyramid Circuit - 
There are 6 exercises - Perform 50 reps of the exercise - recover for 1 to 2 minutes, then perform 40 reps, rest, then 30, rest etc until you perform 10 reps.  The move on to the next exercise and pyramid down the same way from 50 to 10.

Jump Squats
Mountain Climbers
Reverse Crunches (hip lifts)
Jump Lunges
Mogul Jumps
Crunches (try and get both your shoulder blades off the floor!)

TRAIN WITH INTENTION!

What do you workout for?

Whatever your reason is for working out - just make sure it all comes back to you - not anyone else!

Warm up and then get to the workout!  You're going to need  both Medium and Heavy weights today.

Go thru the workout TWICE
100 Jump Rope Skips or High Knees
20 Bent Over Double Arm Row - palms face eachother - MEDIUM TO HEAVY WEIGHT
25 Jump Squats
20 Bent Over Double Arm Row - palms face up - MEDIUM TO HEAVY WEIGHT
50 Jump Lunges
20 Bent Over Double Arm Row - palms face back - MEDIUM WEIGHT - make sure you bring your elbows out wide on these rows
20 Side Plank Hip Drops - Right
15 V-Ups
20 Side Plank Hip Drops - Left

TRAIN WITH INTENTION!

Leave the Past Behind You

Just because you have one bad day, a few bad meal, skip a workout or somehow deter from your plan - doesn't mean you just forget everything.  We are all human.  You know that it happened, but there is nothing you can do about it now.  You just need to keep moving forward.  If you just keep thinking about that 'slip up', you'll never make any progress.
But you also have to understand that these so called 'slip ups' are okay every now and then.

Let's get into the workout - 2 new moves - Snowboard jumps and Mogul jumps - for all of you snow bunnies out there :)

SNOWBOARD JUMPS - Squat jumps with a 180 degree turn in between

MOGUL JUMPS - in plank position, jump both feet towards, or to the outside of one hand, then back to plank position and then over to the other side

Monday's Workout - go thru the workout 3x
10 Snowboard Squat Jumps
5 Burpees without Pushup
25 Crunches
10 Mogul Jumps
5 Burpees without Pushups
25 Reverse Crunches - on back, lift legs (straight or bent) up towards the ceiling with a hip lift
10 Box Jumps
5 Burpees without Pushups
25 Double Crunches - perform a crunch and reverse crunch at the same time


TRAIN WITH INTENTION!

Workout More Than Your Mouth

Talk is cheap....It's the 'doing' that gets you rich :)

Let's get on with the last workout of the week.  You've got a 500 Rep workout and then a shoulder lift.

500 Reps of Fun
50 Jump Rope Skips or High Knees
50 Jump Lunges
25 Pushups
50 Alternating Toe Touches - on back, legs and arms extended - arm reaches to opp foot
50 Skater Jumps
100 Mountain Climbers
25 Crunches
25 Right Side Plank Hip Drops - on forearms or straight arm
25 Left Side Plank Hip Drops
50 Squat Jumps
50 Bicycle Crunches

SHOULDER LIFT - go thru the circuit 3x
12 Overhead Press - palms face forward - MEDIUM WEIGHT
12 Side Raises - LIGHT WEIGHT
12 Front Raises - palms face down - LIGHT WEIGHT

TRAIN WITH INTENTION!

Finish Strong

Let's hit the back hard today.  So get through your HIIT and then grab some heavy weight.  Your back is made up of some big strong muscles - challenge them!!!!

Thursday's HIIT - go thru 3x
10 Burpees without Pushups
10 Pushups
10 Squat Jumps
10 Jump Lunges (each side)
10 Box Jumps or Step Ups each side
10 Oblique Mountain Climbers (each side) - in plank, knee to opposite elbow
10 V-Ups

BACK TRAINING - go thru the circuit 4x
12 each side - One Arm DB Row - palms face you - take a lunge stance for this - and row like you're starting a lawnmower
15 DB Pullover - see video below
15 Supermans - on belly, legs and arms extended - pick up legs and arms and hold for a moment, then release down

TRAIN WITH INTENTION!

Build Your OWN GUNS

So you figured out your goals right?  Did you give yourself a timeline - a deadline for both?  Do it!

Let's build some Guns today:)

QUICK HIIT - go thru 3x
50 Squat Jumps
10 Pushups
50 Jump Lunges
10 Tricep Pushups
25 Crunches
20 Alternating Leg Drops (10 each side) - on back, legs straight up to ceiling, drop one leg as close to floor as you can WITHOUT letting your lower back leave the floor - you can slide your hands under your bum to help you with this

Arm Circuit - go thru 4x
20 Alternating Bicep Curl - medium weight
12 Lying Skullcrushers (see video below) - medium weight
21's - 7 bottom halves, 7 top halves, 7 full range - palms face up the entire time - medium weight
12 Standing Behind the head tricep extension (see video below) - heavy weight

LYING SKULLCRUSHER

BEHIND THE HEAD TRICEP EXTENSION

TRAIN WITH INTENTION!

If you THINK you can, then YOU CAN

Have you guys sat down and figured out your short and long term goals?  If not, do it right now.  It's always easier to get through your workouts and most importantly, stick with them if you are working towards something.
Hope you enjoyed the new moves from yesterday.  We've got one more for today plus some muscle builders!

WEIGHTED JUMP LUNGE WITH ROTATION - Perform your regular jump lunges holding a dumbbell or medicine ball, but as you jump, twist the weight towards the leg that is in front.

Let's get to the workout - warm up and then grab your heavy and medium weights.

Go thru the circuit 3x
10 Burpees without Pushup
15 Plie Squats holding DBs between legs
20 Weighted Jump Lunges with Rotation (10 to each side)
15 Lying Chest Presses - Heavy Weight
15 Lying Chest Flys - Medium Weight
50 Bicycle Crunches


TRAIN WITH INTENTION!

Be Sore to Be Strong

I hope you had a great week back with me last week.  This week brings some new workouts and some new moves.

MOGUL PLANK JUMPS - in plank position, jump both feet towards on hand, or even to the outside of the hand, back to plank, and then over to the other side.

2 LUNGE WITH JUMP SQUAT- perform 2 reverse lunges and then 1 jump squat

WEIGHTED V-UP TO RUSSIAN TWIST- perform V-up with 1 weight in both hands, and then on the way down twist once to each side (feel free to do it without the weight)

So make sure you take a look at these clips to make sure you are familiar with the new moves!

Here's your HIIT.

GO THRU THE CIRCUIT 5x!
50 High Knees or Jump Rope Skips
10 Moguls (each side)
10 Lunge Back to Squat Jump
10 Weighted V-Up to Russian Twists
10 Pushups

TRAIN WITH INTENTION!