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!