Jan 2,2014:
Go thru your check list to improve your health. Get your exercise in, drink water, know what your meals or gonna be and have the food easily at hand. Take snacks with you. You can do this!

Body weight squats-10 reps
Mt CLIMB-10 reps per side
Rest 30 sec if needed…repeat 2x

Push-ups-10 reps
Inchworm-10 reps
Rest 30 sec…repeat 2 x

Stick ups-10 reps
Kettle bell/Dumbell swing-10 reps
Rest 30 sec…repeat 2x

Do some FT stretches….and have a great day!

Tue Workout

Tue 11/19/13:
Group 1- Reverse Lunge into a front kick-10 ea leg
Jump Jack-30 sec
Side Kicks-10 ea leg
Jump Rope-30 sec
Rest up to 1 min and Repeat 2x

Group 2-Push-ups-10 reps
Jump Jacks-30 sec
DB Kickbacks-10 ea side
Total Body Extension-30 sec
Rest up to 1 min and Repeat 2x

Now get out there and take care of Tuesday!

Tough Tuesday

Tue 8/6/13: short on time this morning….so, here’s your workout.

Jump Jacks-30 sec
Mt Climb-30 sec
Jab Punch-30 sec
Body Saw-30 sec
Rest up to 1 min if needed…Repeat 2x

Swing Lunge-30 sec ea leg
Overhead Lat Pulls-30 sec
Bi Cep Curl-30 sec ea arm
Body Saw-30 sec
Rest 1 min…Repeat 2x

Sumo Squat-30 sec
Close Grip PushUp-30 sec
Lateral Raise-30 sec
Body Saw-30 sec
Rest 1 Min…Repeat 2x

Total Body Extension-30 sec
Heisman’s-30 sec
Jump Jacks-30 sec
Rest 1 min if needed…Repeat 2x

Get out there…have a great day and come home HAPPY!

Back Again

Tue July 23,13: Hey everyone. I’ve been MIA again. Just been a little unmotivated to post anything. Can’t really explain why. No use spending time dwelling on it. I’m here today and here comes a workout!

Take 5 min to bust out a warm up and some stretching…it’s important!

1. Alternating Lunge-30 sec
2. DB Rows or Lat Pulls-30 sec
3. Spider-Man’s-30 sec
4. Kettlebell or DB Swings-30 sec
5. Prisoner Squat-30 sec
6. Push-ups-30 sec
7. Alternating Heisman’s- 30 sec

Rest one minute after this circuit… Repeat up to 5x for a great total body workout. Lets get it done!


June 24,2013: Mondays come around sooooo fast! Played golf Sat. Then house cleaning and yard work…gotta keep the place spiffed up. Got all my cooking done for the week. My garden is starting to turn out…Carmelized some really good peppers…red,yellow and purple. I cook up a batch then use then as a topping on almost everything! DELISH!

Now for the workout!

Get a warm up in and some stretches. I’m still doing my foundation poses as my stretching routine now. Those exercises work great! The next certification has been moved to Sept….once I get certified I’ll get more detailed w/ everyone about them.

Do the following circuit 3-5 times based upon your fitness level. You will do 6 reps of everything and rest 90 sec between sets. Use medium weights.

Circuit: Reverse Lunge w/ Front Shoulder Raise- 6 rep per side
Burpee- 6 Rep
Squat w/ Shoulder Press- 6 Rep
Renegade Rows- 6 Rep ( push-up w/a row to each side is one)

I love this workout!! It will get everything…but really gets the upper body! Get it done!!!

Don’t forget to stretch afterwards, a good protein drink would be nice afterwards also. Eat a lot of fruits and veggies today….and make up your mind to have a great Monday!

Density Circuit

May 22, 2013: Let’s Workout!!!
Of course get a warm in first…be nice to the muscles!
Do the following circuit as many times as possible in 16 min.
Burpee-5 rep
Alternating Lateral Lunge-8 ea leg
T Push-up-5 per side
Stability Ball Roll Out-8 reps
Stick Ups-8 reps
Jump Jack-10 reps

As always adjust or sub whatever you like. Make it harder or easier according to your fitness level.
This workout will hit your whole body plus get that heart rate going…but you have to do it and do it with at least 80 % effort….that’s why it’s only 16 min! Cool down, stretch, and most important eat HEALTHY!

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.

Tue Jan 29 Workout

Try this for today. Don’t forget to warm up.  Also, modify any exercise that you need to and if you have to rest…do so.

Do the following circuit one time.

Jumping Jacks- 20 sec on, 10 sec off x 4 rounds

close grip push ups- 20 sec on, 10 sec off x 4 {these are tough…rest if needed but do 20 sec worth}

BW Squats-20 sec on,10 sec off x 8 {feel the burn}

Mt climbs- 20 sec on, 10 sec off x 4 {gonna be tough…but we gotta toughen up}

Prisoner Lunge-20 sec on, 10 sec off x 4

That’s it.  I know it’s hard…do the best you can do.  New people do

those pushups on wall if you have to.  That is just fine.  Let’s Ramp it up everyone.

Cool down and stretch….have a great day.  Any questions…just ask.