Boxing Workout for Home!

Boxing Workout you can do at home with 5lb hand weights! 

Beach Workout

Hey Guys!!!
  Here is a workout you can do on the beach or at the beach- You do not need any weights!! Enjoy! H

Do this 2 times as quick as you can-
30 Quick Squats
20 Stationary Lunge Right Leg
20 Stationary Lunge Left Leg
30 Toes Out Squats (Frog Squats)
20 Modified Pushups
30 Plank Taps (Hold a plank and tap R hand to L shoulder then L hand to R shoulder)
30 Plank Drive R leg in to R elbow then L leg into L elbow
30 Walking Lunges with a Pulse (step out with R leg pulse down and back up then L leg)
30 Basic Crunches
30 Slow Bike
30 Turtle R (like you are going to do a basic crunch but reach your R hand to R ankle)
30 Turtle L
30 Butt Ups (feet at 90 degrees, using your lower abs lift hips up and down off ground)

Good Luck!

You can also check out the workout videos posted on the blog or you tube them.

Lunch Workouts!

Workout #1:

Weighted Legs:

Go through each set twice then move to the next

20 Basic Squats 15lbs

20 Lateral Lunges R  1  15lb weight at chest

20 Lateral Lunges L  1   15lb weight at chest

20 Frog Squats  1  20lb weight between legs (inner thigh)

10 Reverse Lunge and Kick R Leg -Holding 2 10lb weights at side

10 Reverse Lunge and Kick L Leg-  Holding 2 10lb weights at side

20 Basic Squat with a Curl 2 10lb weights

30 Walking Lunges with a Pulse  2 10lb weights

Abs:

30 Teapot R and L holding 2 15lb weights 

30 Twist with 10lb Weight (Keep it low and hips forward)

30 Single Alternating Side Bends

Workout #2. Arms and Core

-Walk on treadmill  High Incline 5 Min

Go through this 2x

30 Pushups on Weights

30 Basic Crunches

30 Slow Bike

30 Butt-Ups

30 Turtle R

30 Turtle L

100 Single Rapid Fire

30 Single Shoulder Press

30 Lateral Raises

100 Single Flurries

20 Bicep Curls Palms Over 10lbs

20 Shoulder Press 10lbs

20 Tricep Kickbacks 10lbs

Row-Box-Kettlebell Workout. TOTAL BODY

Love this workout! Total body fat burn... Good Luck!! 

-If you do not have access to row machine you can walk on treadmill incline of 5 speed of 4.

Workout:

Warm Up:

5:00 Row Machine

2:00 Jump Rope

5:00 Row Machine

straight from row machine from warm up to this workout with little rest!!! 

1:00 Battle Rope Single (on tire)

1:00 Frog Squat with a Row 25lb KB

1:00 Battle Rop Double (on tire)

1:00 Deadlift 25lb KB

1:00 Frog Squat with a Row 25lb KB

2:00 Walking Lunges with Shoulder Press

1:00 TRX Pull Up

2:00 Walking Lunge with Shoulder Press

1:00 TRX Pull Up

Boxing Gloves On:

-Do this twice

Rapid Fire (square up on bag) :30

Explosions :30

Squatted Rapid Fire :30

Plyo Lunges :30

Flurries (boxing stance one foot back) :30

Froggers :30

Flurries :30

Burpees 1:00

Rest 1:00 and Repeat

Abs:

-Do this twice

KB Swings :30 20 lb KB

Squat and Press KB R :30 15lbs

Squat and Press KB L :30 15lbs

Explosions with 15lb KB :30

Swoop Lunge R :30 with 15lb KB

Swoop Lunge L :30 with 15lb KB

If time left:

Row 2:00

Mountain Climbers on Bosu 1:00

Jump Rope 1:00

Row 2:00

FIT Boxing Workout Video

FIT Boxing Workout
Click Here: FIT Boxing Workout Video

FIT Leg Workout Video

FIT Leg Workout Video

Click Here: FIT Leg Workout Video

Total Body Workout Video

Total Body FIT Workout Video:

Click Here: Total Body FIT Workout Video

5 Recipes to help you stay Hydrated!

Recipes to help you stay hydrated!!
Click Here: 5 Recipes to help you stay Hydrated

Core Workout Video

Core Workout Video you can do anywhere!
Core Workout Video

Robins & Morton Workouts 5/14 and 5/16

Workout 1: 5/14

Squat and Press 2x30 5lbs

Rapid Fire 2x100 singles 5 lbs

Shoulder Press 2x30 5lbs

Squatted Rapid Fire 2x100 singles 5lbs

Pulsing Squats w weights at chest 2x30 5lbs
Basic Squat 2x30 weights by side 5lbs

Push-up with a Row 2x30 5lbs

Lateral Raise from knees 2x30 5lbs

Basic Push-up 2x30

Cross Over Crunch 2x30 5lbs lay on back arms extended crunch all the way up bring R hand to L Toe then alternate 

Slow Bike 2x50

Basic Crunch 2x50

Bicep Curls palms up and out by shoulders- 2x20 raise arms to shoulder level palms up and curl weights in and back out

Flurries 2x100 singles 5lbs

Alternating Side Bends 2x30 5lbs

Tricep Overhead-weights over head take behind head and back up 2x20 2 5lb weights 

Basic Butt Up 2x30

Quick Bike 2x100

Turtle R 2x20

Turtle L 2x20

Workout 2: 5/16

All of this whole workout is w 5lb weights 

Rapid Fire 2x100 singles

Flurries 2x100 singles

1's 2x50

2's 2x50

Lateral Raise 2x30

Shoulder Press 2x30

Tricep Kickbacks 2x30

Push-ups 2x50

Toes out Squat 2x30

Lateral Lunge R 2x30 L 2x30

Basic Squat 2x30

Out and Back on Mat 2x20 R then L

Pulse Back R and L 2x20 (after kick backs on each leg)

Toes out Pulsing Squats 2x30

One Arm Windmill 2x20 R and L

KB swings w 2 5 lb weights 2x30

WoodChop R 2x20 L 2x20

Bike bike butt up 2x20

Feet straight up drop R then L leg 2x30 singles

Basic Buttup feet straight up 2x30

Back to 1st arm set do it once :)

Haley Young

205-382-7952

Email: studiofitness1@gmail.com

Blog: www.haleyyoung.blogspot.com

Web Page: www.studiofitnessllc.com

Workout 4-9-13 Robins and Morton

Stretch

Do this 3 times as quick as you can!

Jog to Cone and Back

30 Pushups

30 Basic Crunches

30 Slow Bike

30 Tap for Toes (feet straight up hands reaching for toes)

30 Basic Buttup (feet at 90 degrees lift butt up and back down… lower ab)

30 Plank Taps (Plank Tap R hand to L shoulder and L hand to R shoulder) 

100 Single Rapid Fire 5lbs

100 Single Flurries (one foot back)  5lbs

30 Shoulder Press (over head)

30 Squat and Press 5lbs

30 Walking Lunges with 5lbs

Jog to Cone and Back

30 Explosions or Quick Squats

30 Froggers or Plank R and then L Leg in

30 Alternating Side Bends (weights at shoulders bend to the R and then bend to the L)

Miami Workouts on the BEACH!

These are great to do if you do not have much time or want a cardio, fat burning challenge!

Miami Workouts:

#1  Great Cardio Workout if you are at the beach, ect. Can do anywhere!

Total Body no weighs:

-Go thought this twice as quick as you can

50 Single Walking Lunes

50 Explosions

30 Quick Squats

30 Toes Out Squats

30 Squat and Tap (toes out jump in and back in)

20 Plyo Lunges ( 1,1, 2,2)

20 Revere Lunge R

20 Reverse Lunge L

20 Skater ( R and then L is one) Jump if you can! 

30 Lateral Lunge R (feet wider than Sh width apret) 20 L

20 Skaters (R and then L is one) Jump if you can

50 Jog in Place

30 Pushups Modified

100 Single Mountain Climbers

30 Forgers

50 Jog in place Knees up!!

50 basic Crunches

50 sow bike

50 Tap for toes

Miami workout #2

Abs: Do this once

5 min on click. do this over and over for 5 min. As many times as you can!

Bais Crunch x5

Slow Blike x20

Basic Buttup 20

Workout: Do this twice 

Pushups x 20

Froggerx x20 

Burpee with a pushup x20

Explsions x20

Squat and touch x20

Walking Lunge x 100

Reverse Lunge R x20

Reverse Lunge L x20

Skaters x50

Lateral Lunge R x30

Lateral Lunge L x30

Low Frog Squat x30

Frog Jumps x30

Mounatin Climbers x 100

Frog Jumps x30

Workout # 3 Miami

Workout: Do this 3x

Plank Jack, Frogger x 20

Mountain Climbers x 100 Singles

Full Sit-Ups x 30

Basic Squat x30

Pulsing Squat x30

Tuck Jumps x30

JJ with Calf Grab x30

Bike Bike Butt-up x30

Turtle R x30

Turtle L x30

Workout #4 Miami BOXING

Do each set twice then move to the next. You will need 5 lb weights

100 Single Rapid Fire

30 Shoulder Press

30 Single Victory Lunges (stand with palms up, reverse lunge on R leg bringing arms over head, bring foot back up and repeat on left)

100 JJ with Weights

100 Single Flurries

30 Squat and Press

30 Stationary Lunge and Flurry R

30 Stationary Lunge and Flurry L

30 Explosions with weight at chest

30 Pushup with a Row

100 Single Rapid Fire from Knees

15 Plank to Pushup R

15 Plank to Pushup L

30 Basic Crunches

30 Full Situps

30 Bike Bike Buttup 

Non Weighted Arm and Core Workout (Beach Workout!!!

No Weight Arm and Core Workout-

Great for if you are traveling or at the beach!

Do this 2x-

Pushups x30

Plank to Pushup x20 R x20 L

Plank Taps x30 (Plank Tap R shoulder then L Shoulder)

Cross Over Crunch x30 (On back, raise up bring R Hand to L toe then L hand to R Toe)

Tap For Toes x30

Slow Bike x50

Tap For Toes x30

Full Sit-Up x20

Flutters x30(feet 6 inches above ground flutter)

Slow Bike x50

Tricep Pushup x20 (keep elbows in, and push down and back up)

Walking Pushups x 20 (start in plank move R Pushup then back L)

Arm Circles:Small Forward :30

Small Backwards X:30

Flutters x:30(hads to to side flutter up and down) 

Push Forward x 30 (palms forward push Forward)

Palms backwards x30 (palms backwards push backwards)

Full Circles Forward x30

Full Clicles Backward x 30

Light Bulbs (hand up above head twist on and off) x50

Zoe's Nutrition...

http://www.myfitnesspal.com/nutrition-facts-calories/zoes

Healthy Fudge

Healthy Fudge Recipe :)

http://creatingnaturally.com/healthy-chocolate-peanut-butter-fudge/

Spice up your OATMEAL

Healthy Oatmeal Recipes!
http://www.womenshealthmag.com/nutrition/oatmeal-recipes?cm_mmc=Twitter-_-WomensHealth-_-Content-Food-_-OatmealRecipes

Total Body and Plyo Workout #1

Warm Up: (do this 4 times as quick as you can)
10 Explosions
10 Burpee with a Pushup
10 Froggers
10 Tuck Jumps

Workout: (do this 4 times as quick as you can)
20 Pushups
100 Single Mountain Climbers
20 Froggers
15 Plank to Pushup R
15 Plank to Pushup L
20 Froggers
20 Quick Squats
20 Explosions
20 Stationary Lunges R Leg
20 Stationary Lunges L Leg
20 Single Plyo Lunges
20 Skaters
20 Single Plyo Lunges

Abs: (do this 3 times with as little rest as possible)
30 Full Situps
30 Tap for Toes
30 SLOW Bike
30 Basic Crunch
30 Slow Bike
30 Butt-Ups
15 Bike Bike Butt Up
30 Tap for Toes


Total Body Workout #2
-Go through each set once, then repeat

Squat Hammer and Press 2x20 8lbs
Bicep Curl Palms Over 2x20 8lbs
Shoulder Press 2x20 8lbs
Squat and Press 2x20 8lbs

Pushup on weights, row R arm then L arm 2x20 Singles 10 lbs (hands wide)
Mountain Climbers 2x100 Singles
Shoulder Press from Knees 2x20 8lbs
Frogger, Plank Jack 2x20

Step-Up R 2x20 with 2 8lb weights
Step-Up L 2x20 with 2 8lb weights
Jog in Place 2x50 Singles (knees up!0
Explosions 2x10
Pulsing Squats 2x10
Explosions 2x10
Pulsing Squats 2x10
Frog Squat with a Row 2x30 with 2 10 Lb Weights

Kettle Bell Swings 2x20 15 lbs
Squat and Press Kettle Bell 2x20 15 Lbs
Swoop Lunge R 2x20 15 Lbs
Swoop Lunge L 2x20 15 Lbs
-If you dont have a kettle bell use 15lb weight

Cross Over Crunch 2x30 Singles (right hand to left toe, then left hand to right toe)
Tap for toes 2x30
Slow Bike 2x50

No Jumping... Total Body Workout

Warm Up-

20 Basic Squats

20 Frog Squats (Toes Out)

20 Lateral Lunges R 

20 Lateral Lunges L

20 Pushups 

20 Tricep Dips

Workout:

Do this 2 times as quick as you can with as little rest as possible!

20 Squat Hammer Curl and Press 8lbs

20 Basic Squats 8lbs

20 Frog Squats 8lbs

20 Frog Squat with a Row 8lbs

100 Single Rapid Fire 5lbs

20 Lateral Raises 5lbs

30 Alternating Side Bends 5lbs

100 Single Flurries 5lbs

30 Shoulder Press 5lbs

10 Single Rapid Fire 5lbs

30 LOW Squats no weight

15 Pulsing Squats  no weight

30 LOW squats no weight

30 Basic Crunch

50 Slow Bike

30 Tap for toes

15 Bike Bike Buttup

30 Basic Crunch

Weighted Workout #2

Do this twice:

30 Basic Crunch

30 Cross Over Crunch

30 Turtle R

30 Turtle L

50 Slow Bike

15 Bike Bike Crunch

Modified Pushups 2x20

Plank to Pushup R 2x20

Plank to Pushup L 2x20 

Plank Taps (Plank tap R hand to L shoulder then L hand to R shoulder) 2x30 singles

20 Tricep Pushups (elbows in!)

On mat on your knees:

Bicep Curl 2x20 8lbs

Shoulder Press 2x20 8lbs

On all 4's Row R then Row L 2x30 Singles 8lbs

On all 4's Out and Back with Legs 2x20

Pulse Back R Leg x30, L Leg x20

Plank Bring R leg into R elbow then L Leg into L elbow 2x30 singles

Teapots 2x30 (bend weights to R then L by your side) 2 15lb weights

Wood Chop R 2x20 Wood Chop L 2x20 15lb weight

Squat and Press R 2x20 15lbs

Squat and Press L 2x20 15lbs

Swoop Lunge 2x20 R 15lbs

Swoop Lunge 2x20 L 15lbs

Healthy Desert...

Healthy Sweets!

Elliptical Interval Workout

Great elliptical interval workout!