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
Follow. IT’S NEVER TO LATE….EVER!
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!

Hello Monday

Here we go again….Hello MONDAY! Having my coffee, gonna get some thoughts together, get to the gym and get my workout on….Mondays don’t overwhelm me…..Gonna slay the day!!

Let’s get this workout started!!!!

Do a quick warmup/stretching…take 5 min to do this BEFORE and AFTER!

Do 5 min of cardio: Jump Jack-30sec
Front Kick-30sec
Run in place-30sec
Burpee-30sec
Side Kicks -30 sec
Repeat everything one more time/or you can do everything for 1 minute.
Do 4 min of: Alternating Lunge-30 sec
Mountain Climbers-30 sec
Repeat 3x or you can do everything for 1 min 2x for a total of 4 min.

Do 3 min of: Push-up-30sec
Dumbbell Row-30sec
Tri cep Kickback-30 sec
Repeat 2x
Do 2 min of: Squat-30 sec
Total Body Extension-30 sec
Repeat 1x
Do 1 min of: Plank

BOOM! Now cool down,walk around, do some stretching. Have a good shower and protein filled breakfast. You should be ready to start Monday off with a charged up body! Lets get out there and do what we gotta do! Let me know how the day goes.

Let’s Get Back On Track

Tue April 1,2013: Don’t be a fool…get that workout in!
Warm up and Stretch First!

Let’s try a little back to basics total body/w cardio.

20 sec. high knees
25 sec. push ups
30 sec. squats
35 sec. mt climb
40 sec. piston rows
45 sec. jumping jack
50 sec. T push up
45 sec. walking lunge
40 sec. tri-cep presses
35 sec. front kicks
30 sec. plank
25 sec. bi cep curls
20 sec. burpee

Rest 1 minute if needed….Repeat 2x.
Make it easier if your a beginner..maybe everything 20-30 sec. Make harder if your fitter…maybe put in harder exercises…

BOOOMMMM!!! Now that you started the day off w/ an awsome workout…everything else will fall into place.