Total Body Workout

Jump Rope 3x1:00
Pushups on the mat 3x15 (real ones!)

Walking Lunges with a Curl- Step Out and lunge and on the way back up curl the weights up 2x24singles 8lbs
Bicep Curl and Press-Palms up. Curl the weights up and then press up 2x15 8lbs
Side Taps- Stand with one side to a wall. Squat and tap up with R hand. Twist in your core a little bit 2x10 R side. Turn the other way and repeat on L side

-for this set you will be on your knees on a yoga mat the whole time
Pushup with a row- on your knees. Push up then row weights up 2x15 8lbs
Reverse Fly- Hold weights in front of you and fly back. Squeeze your shoulder blades together. 2x15 8lbs
Woodchops from your knees- Low to high. Swing the weight 2x15 each side
Mountain Climbers 2x50 singles

2 way raise- out to the side and up to the front 3x15 5 or 8lbs
Jumping Jacks with weights 3x20 5lbs
Keep 5lbs in your hands and do as many lateral raises as you can!!! Squeeze your core!!
Straight into… Lower ab throws with 2 5lb weights 3x15
-do this set really quick

Tricep Dips 2x20
Butt-ups on the Bench 2x50
Tricep Overhead 2x20 10 lbs-seated on bench
Tricep Overhead Throw 2x15 2 5lb weights

Basic Squat 2x20 no weight
Explosions 2x20
Squat and Press 2xas many as you can 8lbs

ABS:
Full Sit Ups 2x50
Butt-ups 2x50

Basic Bike 2x50
Bike Bike Butt-up 2x20
Butt-ups… feet straight up in the air 2x50

Basic crunch 2xv30

Side Crunch 2x30 Rside
Side Crunch 2x30 Lside
Turtle- hands by your side and reach for your heals while moving your sides!!!

Ploy Workout

Cardio circuit:
Jump Rope 1:00
Calf Raises :30
Explosions :30
Jumping Jacks :30
Low Squats 30
Jump Rope 1:00
Squat and Touch :30
Butt Kicks :30

Lateral Raise 2x20 5lbs
Front Raise 2x20 5lbs
Rotational Swings 2x20 2 5lb weights
Jumping Jacks with weights 2x50
Bicep Curl 2x20 8lbs
Burpees with 2 8lb weights (go down press back jump up and press weights up) 2x10
Bicep Curl and Press 2x20 8lbs

Tricep Dips 2x20 with feet on ball
Lower Ab throws 2x20 10lbs
Tricep Dips 2x20 with feet on ball
Squat and Press 2x30 5lb weights

Repeat cardio circuit

Basic Squat 2x20 8lbs
Skaters 2x20 (step over with the R foot and bring left foot behind you) Jumping side to side
Squat and Kick R leg 2x20
Squat and Kick L leg 2x20
Jump Rope 1:00 :15 both legs :15 R leg :15 L leg :15 both legs

Repeat cardio circuit

Walking Reverse Lunge 2x20 singles
Frog Jumps (feet shoulder width apart and explode forward) 2x10
Walking Reverse Lunge 2x20

Wood Chops R and L side. 2x20 10lbs
Roman Chair- Double knee lifts 2x20
Roman Chair side lifts 2x20 singles
Basic Crunch legs @ 90 degrees
Turtles (feet flat on the floor and reach for heels) 2x50 singles

Total Body Workout

Warm up:
30 quick squats
30 explosions
30 froggers
30 mountain climbers
30 burpees

15 Push-Ups
:30 Mtn Climb
:30 Plank
X3---
30 quick Squats
30 Explosions
1:00 Wall Sit (while doing rapid fire with 5lbs)
X3---
Swiss ball curls x20... Heels on med ball legs extended roll in and back out keeping hips raised
Swiss ball raises x20... Feet on ball lift butt up and back down
Dead lifts with 2 15lb dumbells x20
Butt kick jumps x30
X3----
Bicep Curls x 30 8lbs
Hammer and press 5lbs x20
High knees holding 5lb weights over head 1:00
X3----
Sit ups: as many as you can, at least 75
Straight into plank 1:00!!

Traveling Workout

Jump Rope 3x1:00
Pushups on the mat 3x15 (real ones!)

Walking Lunges with a Curl- Step Out and lunge and on the way back up curl the weights up 2x24singles 8lbs
Bicep Curl and Press-Palms up. Curl the weights up and then press up 2x15 8lbs
Side Taps- Stand with one side to a wall. Squat and tap up with R hand. Twist in your core a little bit 2x10 R side. Turn the other way and repeat on L side

-for this set you will be on your knees on a yoga mat the whole time
Pushup with a row- on your knees. Push up then row weights up 2x15 8lbs
Reverse Fly- Hold weights in front of you and fly back. Squeeze your shoulder blades together. 2x15 8lbs
Woodchops from your knees- Low to high. Swing the weight 2x15 each side
Mountain Climbers 2x50 singles

2 way raise- out to the side and up to the front 3x15 5 or 8lbs
Jumping Jacks with weights 3x20 5lbs
Keep 5lbs in your hands and do as many lateral raises as you can!!! Squeeze your core!!
Straight into… Lower ab throws with 2 5lb weights 3x15
-do this set really quick

Tricep Dips 2x20
Butt-ups on the Bench 2x50
Tricep Overhead 2x20 10 lbs-seated on bench
Tricep Overhead Throw 2x15 2 5lb weights

Basic Squat 2x20 no weight
Explosions 2x20
Squat and Press 2xas many as you can 8lbs J

ABS:
Full Sit Ups 2x50
Butt-ups 2x50

Basic Bike 2x50
Bike Bike Butt-up 2x20
Butt-ups… feet straight up in the air 2x50

Side Crunch 2x30 Rside
Side Crunch 2x30 Lside
Turtle- hands by your side and reach for your heals while moving your sides!!!

Workouts with weights

Great workouts if you are around a gym!!

Weight Workouts:
Workout 1

Jump Rope 3x1:00
Pushups on the mat 3x15 (real ones!)

Walking Lunges with a Curl- Step Out and lunge and on the way back up curl the weights up 2x24singles 8lbs
Bicep Curl and Press-Palms up. Curl the weights up and then press up 2x15 8lbs
Side Taps- Stand with one side to a wall. Squat and tap up with R hand. Twist in your core a little bit 2x10 R side. Turn the other way and repeat on L side

-for this set you will be on your knees on a yoga mat the whole time
Pushup with a row- on your knees. Push up then row weights up 2x15 8lbs
Reverse Fly- Hold weights in front of you and fly back. Squeeze your shoulder blades together. 2x15 8lbs
Woodchops from your knees- Low to high. Swing the weight 2x15 each side
Mountain Climbers 2x50 singles

2 way raise- out to the side and up to the front 3x15 5 or 8lbs
Jumping Jacks with weights 3x20 5lbs
Keep 5lbs in your hands and do as many lateral raises as you can!!! Squeeze your core!!
Straight into… Lower ab throws with 2 5lb weights 3x15
-do this set really quick

Tricep Dips 2x20
Butt-ups on the Bench 2x50
Tricep Overhead 2x20 10 lbs-seated on bench
Tricep Overhead Throw 2x15 2 5lb weights

Basic Squat 2x20 no weight
Explosions 2x20
Squat and Press 2xas many as you can 8lbs J

ABS:
Full Sit Ups 2x50
Butt-ups 2x50

Basic Bike 2x50
Bike Bike Butt-up 2x20
Butt-ups… feet straight up in the air 2x50

Side Crunch 2x30 Rside
Side Crunch 2x30 Lside
Turtle- hands by your side and reach for your heals while moving your sides!!!


Workout 2

Abs:
Teapot 2x20 each side 10 lbs
Swoop Lunges 2x15 each side
Jump Rope 1:00

Reverse Crunch 2x20 keep legs at 90 degrees. Take them out and then back in and then do a butt up
Butt up 2x30
Bike Bike buttup 2x15
-hard set… finish it!!!!

Basic Squat with a Curl 2x20 8lbs
Keep the weights in your hands and do as many palms up bicep curls as you can
Lateral Raise 2x20 5lbs
Shoulder Press 2x20 5 or 8lbs
Front Raise 2x20 5lbs- take weights from around your side up to the front
Basic Squat no weight 2x20

Lateral Lunges-Feet a little wider than shoulder width apart. Sink back bending your chest over while going to the R. Repeat to the L. 2x30 singles holding 8lbs at your chest
Walking Frog Squats-hold 2 8lb weights in between your legs. Step out with your toes pointing out bring feet back together and repeat.
Jump Rope :30 Calf Raises :30 Jump Rope :30

Windmill-Palms up and bring your weights over your head and back down (they will be out to the side of you) 2x15 5lbs
Arm Circles: Forward :30 Small
Backward :30 Small
Forward :30 Big
Backward :30 Big
Palms up, twist over and back up :30
Flutter :30 up and down as quick as you can!!!
Jumping Jacks with weights 2x30 5lbs
2 Way Raise 2x15 5lbs
-hard set… finish it!!!

Burpees- Down back up and jump!! 2x15
Tricep Dips feet straight out 2x20
Tricep Isolation(one arm over head and do a tricep extension R arm then L arm) 2x15 5lbs
Squat and Press JUMPING!!! 2x30 singles 5lbs

ABS:
Hold Feet Straight in the air: Repeat this sequence 3 times!!!
30 buttups
15 drop R leg buttup drop L leg buttup
30 buttups
50 slow bike

No Weight Workouts!

Great workouts you can do wherever!!!!

No Weight Workouts:
Workout 1: (go through this twice as quick as you can)
Basic Squat x20
Explosions x 20
Frog Squat no weight x20
Squat and Touch toes out x20
Kick out R (stand on one leg and kick to same side) x30 R/L
JJ w calf grab
Out and back R x20 pulse Rx20 then repeat on L
Pushups x20
Mountain Climbers x100 singles
Tricep Dips x30
Basic Crunch x 30
Legs to R crunch x20 Lx20
Slow bike x30
Basic crunch then butt up x20

Workout 2: Go through this twice as quick as you can
20 Pushups
20 Plank to Pushup R
20 Plank to Pushup L
20 Plank Bring R knee to R elbow then L Knee to L elbow
20 froggers
20 Basic Squat
20 Skaters (R and L is 1)
20 Lateral Lunge R
20 Lateral Lunge L
20 Slow Bike
20 Butt Up
20 Slow Bike
20 Cross Over Crunch ( R then L is 1)

Workout #3:
-Do this 3 times as quick as you can... Taking as little breaks as you can.

20 Jumping Jacks with a Calf Grab
20 Quick Squats
20 Squat and Touch
20 Single Stationary Lunges R
20 Single Stationary Lunges L
20 Single Plyo Lunges
20 Alternating Lateral Lunges R then L
20 Skaters
20 Burpee with a Pushup
20 Plank to Pushup R
20 Plank to Pushup L
20 Modified Pushups (these will be hard!!)
20 Alternating R leg in then L leg in to elbow
20 double mountain climbers (the hard way)
20 Froggers


Workout #4

Basic Squats 2x30
Jog in Place High Knees!!! 2x50 Singles
Tuck Jumps 2x20
Frog Squats no weight 2x30
Squat and Touch 2x30
Pulsing Squats 2x30 (little bitty squats)

This will be tough...
Tricep Dips 3x30
Pushups on a chair, bath tub, ottoman 3x20

Hold a Plank and have towel under feet, slide in and out 2x20
Plank Taps- Hold a Plank Tap R shoulder then L shoulder 2x30 singles
Froggers 2x20
Mountain Climbers 2x100 Singles
Tricep Pushups 2x15

Explosions 2x30
Explosion then Burpee 2x10
Clock Work Lunges (Front, Lateral, Reverse) 2x10 R 2x10 L
Lateral Lunge R 2x20
Lateral Lunge L 2x20
Wall Sit 2x1:00 (or count to 50 slow!)
Squat and Tap Wall 2x20 R 2x20 L

Effects of Altitude on Exercise

5 miles in Jackson Hole Wyoming is TOTALLY different than 5 miles in Alabama!!!!

Snowboarder for the first time ever today!! Going to be sore tomorrow!!!

Miami Workout...

Miami Workout:
6 Miles on Treadmill
20 Pushups
20 Burpees
20 Kettlebell Swings
20 Squat and Press Kettlebell
20 Explosions with Kettlebell
-Repeat 3 Times!

http://instagr.am/p/UHGiGKDiNG/

Do you JUICE?!

Great Juicing Recipes!

What's your reason to be fit?

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Paleo Recipes

Great Paleo Recipes-

http://thepaleodiet.com/paleo-diet-recipes/

Holiday "At Home" Workout

Go through this twice as quick as you can
20 Pushups
20 Plank to Pushup R (Plank on Hands, go down to R elbow then push up to R hand-Repeat)
20 Plank to Pushup L
20 Plank Bring R knee to R elbow then L Knee to L elbow
20 froggers (plank jump both legs in to elbows then back out)
20 Basic Squat
20 Skaters (R and L is 1)
20 Lateral Lunge R
20 Lateral Lunge L
20 Slow Bike
20 Butt Up (lay on back with feet at 90 degrees, lift hips up and back down moving knees to ceiling)
20 Slow Bike
20 full sit ups

Boxing!!

Come box with us at Studio Fitness Jan 2013!

Strong is the new skinny!!

Holiday Motivation :)