HOW BOUT A WORKOUT

Tue 2/10/15
Thought I would post a workout today. I spend a lot of time on Foundation Training, but doing a workout is still necessary. If you apply FT principals to your workouts…you will have better form and be able to train the muscles while they are in a more proper position.
Remember, in this style workout…change it to fit your needs. Everything is adjustable…just get it done.
Have a great day!

Workout 2:
Warm up: Jog in place-20 sec
Standing mt climbs-20 sec
Arm swing w/ thumb up/thumb down-20 sec
Wide BW squat-20 sec
Push up-20 sec
Stick up-20 sec
Rest 20 sec…Repeat 2x

Superset1: Total Body Extension-30 sec
BW squat into a front kick-30 sec
Rest 1 min…Repeat 2x

Superset 2: DB row-30 sec
DB row-30 sec (other arm)
Inchworm 30 sec
Rest 1 min… Repeat 2x

Superset 3: Alternating Reverse Lunge-30 sec
Cross body Mt. Climb-30 sec
Rest 1min…Repeat 2x

Finisher: Wood Chop-6 reps( all to one leg)
Elbow to Knee-6 to each side
Wood Chop 6reps(all to other leg)
Burpees -6 rep
Do the above. Finisher as many times as possible in 3 min.

Wednesday Workout

WEdnesday already? Great! Let’s get this work out in!
Circuit: Jump Jack-20 rep
Reverse Lunge-10 rep ea leg
Jump Jack-20 rep
T Push Up-8 per side
Jump Jack- 20 rep
Lateral Lunge-10 ea leg
Jump Jack-20 rep
Stick ups-10 reps
Rest 1 minute…2x

Ab Circuit: Stability Ball Rollout-10 rep
Side Plank-30 sec ea side
Repeat this 3-5x

As always modify any exercise you need….but still PUSH yourself! You still have to work with some intensity! If one time thru the circuit is all you can do…then that is plenty. Work towards increasing the times thru the circuit. Let’s go,take care of Wednesday!

CARDIO/ CORE CIRCUIT

Still no computer for me. Hoping to get one soon. Hoping everyone is staying motivated and doing their workouts. Here is one for today to really get the blood flowing and tighten that core!
As always, change exercises up if you need to and rest as much as needed. Safety first! Here ya go…
Warm up and stretch first.
Circuit: Kettlebell/ DB Swing- 25 Rep
TotalBody Extension- 25 Rep
Stab-Ball Rollout- 25 Rep
Side Plank- 30 Sec per side
Rest 30 sec. Repeat 3x.
KILL IT!!!! OUT THERE TODAY!

For Those Who Want It

Thur 5/2/13: No motivational speech today. No trying to persuade you to join the fitness train. You either want to get healthier and fitter or not! It really is not rocket science. For those who want it here is your workout.
Let’s Countdown Today:
Lunge Jumps-6 {next time around 5 then 4…1}
Pushups-6 {same as above 5,4,3,2,1}
Skater Hops-6{same as above,5,4,3,2,1}
You are officially worked out!
Of course, sub in any exercise you like…rest only if you need it…safety first! Have a great day!

Exercise and Post….We’re In This Together!

Mon,3/25/13: Let’s Exercise!
Stretch and Warm up first.
Group 1: Sumo Squat-8 reps ea side
Fake Jump Rope-15 reps
Rest up to 30 sec. Repeat 2x

Group 2: Triple Stop Push Up- 10 reps
Skater Hops-16 reps[8 per side]
Rest up to 30 sec. Repeat 2x

Group 3: Lat Pull Down-15 reps
Jump Jack-10 reps
Rest up to 30 sec. Repeat 2x

Group 4: Reverse Lunge w/ Front Punch Kick- 8 per side
Mt Climb-10 per side
Rest up to 30 sec. Repeat 2x

RE-FOCUS!!! Get w/ the program! Move that body! Have a great Monday……

Cardio…For those on panic mode about SPRING BREAK!

Monday 3-4-13: Warm up: squat 10 reps
push up 10 reps
DB rows- 10 ea side
side pland- 20 sec ea side
Repeat 2x

Jump Jack-30 sec
plank-30 sec
jog in place-30 sec
bear walk-30 sec
walking lunge 30 sec
skater hops-30 sec
Rest 1 min. Repeat 4-8 sets

Cool down and stretch… Have a healthy carb/protein with 30 min or so to help w/ tissue repair.
Have a Awsome Day! Nothing Stops Us!

Thursday Heart Thumper

Warm Up:  jog in place- 30 sec., pushup-6 reps, arm crosses- 30 sec., BW squats- 8 reps, stick ups- 8 reps.  Repeat 2x.

Circuit 1: Narrow Stance Squat-30 sec., T Push up- 30 sec., Run in Place- 30 sec., Alternating Reverse Lunge- 30 sec., Mt Climb-30 sec., Total Body extension-30 sec.  Rest up to 1 min. Repeat 2x.

Circuit 2:  Lunge Jumps or Split Squats{for bad knee people} 5 per side

Burpee or modified Burpee- 5 rep

Alternating BW Chops – 5 per side

Triple Stop Push Up -5 reps

Jumping Jacks -5 reps

Do the above circuit as many times as you can for 10 min.  If you need to stop please do so.  Just move around until you can jump back in.