Friday! Workout! Foundation Training

Friday Friday Friday…Thank goodness it’s Friday!! It’s been a long tough week. I am beat!
Have a few things to get done at office today, couple of clients, errands…still a lot to do,but maybe not so stressful.

Lets get to a workout!

First, do some FT poses. This is the premium way to stretch. I know I talk about it all the time…but this is simple the best and you just will accomplish so much with your body by doing them everyday!

Circuit 1: Split Squat-1-1/2 style- 30 sec each leg
DB Row- 30 sec each side
Eccentric PushUp- 30 sec (4 count going down)
Rest 1 min…Repeat 2x

Circuit 2: Split Jumps-30 sec
Inchworm Push-ups-30 sec
Alternating Lateral Lunge-30 sec
Lateral Rows-30- sec
Jump Jack-30 sec
Rest 1 min…Repeat 2x

Don’t forget…few more FT poses…you”ll feel good later!

Also, don’t forget: Oct 12 9am at TRAK on Lakeland Drive- FT Introduction!
Oct 26 at Flowood YMCA 5K…I’ll be there before the race helping the runners stretch before and after the race.
Don’t miss these opportunities to see what FOUNDATION TRAINING is about! FT works!

Have a great Friday and a great weekend!

No Time To Waste

Monday 9/30/13: Oh my last day of Sept! Three more months in 2013! There is no time to waste…lets get out fit on. Commit to these last 3 months of the year to an exercise routine. After all this is the busiest time of year to overeat. You can do it.

Warm up with a FOUNDER…then a forward fold….then a lunge stretch. I’ll be showing some of these exercise Oct 12 at TRAK and again helping the runners out at FLOWOOD YMCA 5K on Oct 26.

Group 1: Squat into a front kick-15 reps
2. Side Plank w/a punch- 8 per side
3.jump Jack- 15 rep
Rest 30 sec if needed….Repeat 2x

Group 2: Reverse Lunge into a front kick- 8 per side
Push up into a jab/ punch-8 reps
Jump jack -15 reps
Rest 30 sec if needed…Repeat 2x

Do a few more FOUNDERS and now your ready for MONDAY!

Tough Tuesday

Lets get this workout started!!!

Warm up: jump jack-10 reps
BW squat- 10 reps
Push ups- 10 reps
Mt climb- 10 reps
Rest 30 sec….Repeat 2x

Do the following circuit for 1 min. Each. For example: 1. Do 10 jump jack then 10 high knees…keep repeating for 1 minute.

1. 10 Jump Jack/10 High Knees
2. Squat into a punch with each arm
3. 10 Push-ups/10 Standing Stick Ups ( do not get against wall…just stand up and put shld blades
down and up)
4.reverse Lunge to a Front Kick- 30 sec per side
5.Plank with a alternating rotation to each side
6. Total Body Extensions
Rest 1 minute….Repeat 1 more time.

AB Circuit- Do these exercises for 3 minutes as many time as possible!
1. Cross Body Mt. Climb-12 per side
2.Bodyweight Chops-12 per side
3. Side Plank w/ Punches-12 per side

Finish Strong- Do these 2 exercise for 3 min. As many times as possible.
1. Skater Hops- 8 per side
2. Front Kick to Back Kick-8 per side

Greatness is in the day ahead!!!!!! Get out there and get some!
Don’t forget to walk around a little, and stretch.

The Fitness Plan

Tue, 7/30/13: Made it thru Monday!! July is just about gone….. Oh my, it was a blurrrrrrr!
For those of you who are off the plan, struggling with the plan, or have no fitness
Plan…don’t freak out! YOU CAN START TODAY! Let’s get ready for that last really
Hot summer month, football season on the way, and of course holiday season to
For those of you still on the FITNESS PLAN… Lets get it on!

Warm up with some movement and some stretching….do it.

Do the following circuit 3x…resting 1 min after each circuit.
1.DB Split Squat-30 sec
2.Triple Stop Pushup-30 sec
3.DB Row-30 sec

Do the following superset 3x…rest 1 min after each set.
1.Squat w/5 sec hold at bottom-30 sec
2.Stability Ball Hamstring Curl-30 sec

Do the following circuit 3x…resting 1 min between circuits.
1.Inchworm-30 sec
2.Total Body Extension-30 sec
3.Body Saw-30 sec
4.Stability Ball Jackknife

Boom,Boom,Boom!!! That was an awesome workout! Let me know how you did!

As always, modify whatever you need to according to your fitness level! Make the workout work for you. Get going…get it done! Lets all have an awesome Tuesday!

Feel Good Fridays

At last….FRIDAY! Fridays just feel so good!
Lets get this workout done….go to work…then enjoy the weekend.

Warm Up: BW Squats-10 reps
Push Ups-10 reps
Stick Ups- 10 reps
Plank-30 secs
Rest 30 sec if needed…Repeat 2x

Do the following circuit 3x…First time-12 reps ea, Second time-10 reps ea, Third time- 8 reps ea.
Rest 1 min. After each circuit.

1. Lunge Jumps
2. Push-ups
3. Dumbbell Row
4. Stability Ball Leg Curl
5. Stability Ball Jack Knife

Finish up with 20 dumbbell swings…rest 30 sec. Repeat 5x

Awesome job!!!! Have a great weekend….we deserve it!

AB Circuit

Hump day- 7/24/13: Here we are at mid week….I have been busy! No matter how busy you are…gotta make time for a workout. Doesn’t have to be long…just get it done. WORK is not more important than HEALTH!
This is an ab circuit. It can be done alone or after a workout…depending on how much time you have. As always…adjust the circuit according to your fitness level.

Plank-30 sec
Bicycles-30 sec
Side Plank-30 sec (one side only)
Bicycles-30 sec
Side Plank-30 sec (other side)
Stability Ball Roll Out-30 sec
X Body Mt Climb-30 sec

Rest 1 min. Repeat 3x

Everyone have a great day!!

Wicked Wednesday

Time to Workout!
Do the following circuit as many times as possible in 16 min.
Rest ONLY if needed.
Do a light moderate warm up and stretch first.

Sumo squat-8 reps
Push ups-6 reps
Jab/punch alternating-6 per side
Lunge-8 per side
Body Saw-8 reps
Total Body extension-8 reps
Bear Crawl-8 count (4 steps per side)

16 Minutes….keep moving! Total Body Workout! Anywhere….Anytime! Change any exercise you like….Make it your own.
Have a great Wednesday!


Lets have a great Tue. I am still wore out from Monday….but today is gonna be better!
Of course, I will start out w/ Foundation exercises…then a little Bodyweight work!

Circuit 1: BOdyweight squat-15 reps
Side to side jumps-15 reps
Body saw-10 reps
Rest 30 sec Repeat 2x

Circuit 2: Jab/Punch-15 reps ea side
Switch Kicks-10 per leg
Mt Climb- 10 per side
Rest 30 sec Repeat 2x

Circuit 3: Push-ups-10 reps
Walking Lunge-10 per side
Inchworm-10 reps
There ya go! DONE and ready for Tuesday! As always adjust the workout for your skill level…no excuses! Just do what your supposed to do.


Thursday…May 30! Another month just about in the books. Time really does fly the older you get!
We are fixing to get into the heat of summertime with June’s arrival. It gets tougher to do those workouts/runs in the heat….especially here in the south! Our humidity is unrelenting!!!! So,that being said, get out early for outdoor workout,bike rides,runs etc. Always hydrate well before an event starts.
June will be very busy for me….lots going on between work, clients, selling/ buying a house. Eventually,there will be moving. There will be no excuses though for not working out. That’s how I keep my sanity!!! Strong body….strong mind!
Let’s do a workout…then venture out into Thursday! It’s gonna be a good day!

Warm up: Jump Jack-15 reps
Alt.Bodyweight Lunge-8 ea leg
Push-ups-8 rep
BW Squat-10rep
Rest 30 sec… Repeat 1x

Do the following circuit for 10 min as many times as possible:
DB Reverse Lunge-8 per side
DB Chest Press-8 reps
DB Row-8 per side
Rest 1 min. Proceed to next group.

Do the following circuit for 10 min as many times as possible:
Goblet Squat-12 reps
DB Shld Press-8 per side
Mt Climb-12 per side
Rest 1 min proceed to next group.

Do the following superset as many times as possible for 3 min.
Total Body Extension-10 reps
Inchworm-5 reps

Great job…and now all of you are ready for Thursday!! Get out there and take charge of the day!!!


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.