Fit Arm/Core Workout

Fit Leg/Plyo Workout

Total Body Fat Burning/Plyo Fit Wotkout

Easy, Healthy Thanksgiving Recipes!

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)

Jump Rope Workout

Have a jump rope? You can do this workout anywhere!

JUMP ROPE WORKOUT...

Repeat 2 or 3 times! 

Jump Rope 1:00

Burpee 1:00

Quick Squats :30

Explosions :30

Froggers (hold a full plank jump both knees into elbows at same time then back out) :30

Jump Rope 2:00

Full Sit Ups 1:00

Mountain Climbers 1:00

Jump Rope 2:00

Push-ups 1:00

Slow Bicycle 1:00

Healthy Snacks

Board Workout

Hard Total Body Workout

Go through this 3 times as quick as you can...

Warm Up-

5:00 Run on treadmill

Workout:

30 Push-ups

30 burpee, frogger

30 basic Squats

30 Explosions

30 low pulsing squats 

30 Reverse Lunge and Kick R

30 Reverse Lunge and kick L

30 single Plyo Lunges

30 Tricep Dips

30 Full Sit ups

30 plank to push-up R

30 Plank to push-up L

30 bike bike butt up

30 basic butt up

Total Body Travel Workout- Knee Restrictions

Workout:

Complete this three times:

20 Modified Push-ups

20 Basic Crunches

20 SLOW BIKE

20 Basic Crunches

20 Plank to Push-up R

20 Plank to Push-up L

40 Tricep Dips

30 Basic Squats

30 Explosions 

30 Toes Out Squats

30 Reverse Lunges R

30 Reverse Lunges L

30 JJ with a calf grab

30 Lateral Lunge R

30 Lateral Lunge L

30 Skaters

100 slow Bike

50 basic crunches

100 Slow Bike 

Lake Workout Shayne and Kristin

Lake Workout:

30 Modified Push-ups

30 Plank to Pushup R

30 Plank to Push-up L

30 Full Sit Ups

100 Basic Bike

30 Turtle R 

30 Turtle L

30 Cross Over Crunch

30 Out and Back R

30 Pulse Up R

30 Fire Hydrant R (just out to side)

30 Out and Back L

30 Pulse up L

30 Fire Hydrant L

50 Bridge Ups Both Feet (put feet on bench, float, tube) lay in back lift hips up and back down

25 Bridge Ups R

25 Bridge ups L

25 Full Sit Ups twist R back down then L

Pregnancy Total Body Workout

Here is a great total body workout for those expecting :) Pace yourself!!

Go through this 3 times as quick as you can!

Modified Pushups on the ground x30
Plank Taps (Hold a plank, tap R hand to L shoulder then L hand to R shoulder-repeat) x30 singles
Plank to Pushup x20 R x20 L
With 5lb Weights:
Rapid Fire x100 (square up)
Flurries x100 (boxing stance)
Lateral Raise x30 (out to side)
Alternating Side Bends x30
Squat and Press with a Jump if you can! x30
Alternating Side Bends x30
Shoulder Press x30 (over head)
Rapid Fire x100 (square up)
With 8lbs or 10lbs:
Basic Squat with a curl x30
Explosions with weights rested at shoulders x20 (or low pulsing squats)
Frog Squats with weights between legs x20 (toes out squat down and back up sticking rear out!)
Skaters with weights rested on Shoulders x30 singles (step R and take L leg back then repeat)
Squat and Press x30

Good Luck!!

Arm Workout for Pregnant Ladies :)

This is a great workout that will keep your arms lean and tone while pregnant! 

Go through this 2 times:

With 5lb Weights

Rapid Fire x100 Singles (square up)

Shoulder Press x30 (overhead)

Alternating Side Bends x30 Singles

Flurries x100 Singles (boxing stance)

1's x30 (L Arm)

2's x30 (R Arm)

Lateral Raise x30 (out to side)

Core Twist (Hold weights at your chest, elbows out, twist R then L keeping elbows up at chest) x50 Singles

Wood Chops R (Hold weights on Right Side add a squat if wanted. Squat and pull weights across body then back down) x30 R x30 L

Rapid Fire x100 Singles

Tricep Overhead (hold both weights together overhead and take down and back up) x30

Tricep Kickbacks (bent over kick weights back and then in, keep elbows by side) x30

Tricep Overhead x30

Modified Pushups on weights or on ground x30

Cancun Sunday Workout

4 mile run on the beach followed by:

30 Basic Squats

30 Explosions

30 Toes Out Squats

30 Toes Out Explosions

30 Push-ups 

Repeat Twice.

Now time to play :))

Modified Boxing and Leg Workout

100 single Rapid Fire
100 Single Flurries
100 single high flurries
50 1's (R Hand)
50 2's (L Hand)
30 Lateral Raises (out to side)
30 front raises (to front)
30 alternating side bends
30 out and back on all 4's R
30 pulse up R
30 fire hiedrant R
Repeat on L
30 bridge up on ball or bench (put feet on ball or bench lift hips up and back down)
30 bridge up R
30 bridge up L
30 basic crunch feet on ball or bench
30 full sit ups reach to R back down then reach to L
30 bike bike butt ups
30 reverse crunch (feet at 90 degrees take them out then back in and do a butt up)
30 push-ups

Repeat twice

Modified Workout- Arms and Core

30 Modified Push-ups
30 Plank to Push-up R
30 Plank to Push-up L
30 Tricep Push-ups
30 Plank Taps (hold a plank tap R hand to L shoulder then L hand to R shoulder. That's one Rep.)
30 Bicep Curls from Knees- Palms over twist up and back down 8lbs
30 Shoulder Press 8lbs
30 Push-up row R then L (each row counts as 1 rep)
30 basic Crunches
30 basic butt ups
30 slow bike
30 tap for toes
30 cross over crunch (lay flat w arms and legs extended lift up bring R hand to L foot then back down and repeat on other side)
30 turtle R
30 turtle L
30 quick basic crunches

Reasons to be FIT-Great elliptical workout...

Ankle Sprain? At Home Modified BOXING Workout

Modified Workout... Boxing workout you can do from home  if you have an ankle injury!

Pushup Row R then L 2x30 8lbs

Rapid Fire 2x100 singles 5lbs

High Flurries 2x100 singles 5lbs

1’s 2x30 (R hand) 5lbs

2’s 2x30 (L hand)  5lbs

Flurries 2x50 5lbs

Shoulder Press 2x30 5lbs

Plank to Pushup 2x20 R  2x20 L

Plank Taps 2x50 singles (in a modified plank, tap R hand to L shoulder then repeat. Try to keep your hips as still as you can)

Deadlift 2x30 2 15lb weights

Teapots 2x30 singles (hold weights by your side and reach down to the R then L)

Swoop Lunge 15lbs 2x20 R then 2x20 L(hold 15lb weight in R hand and turn R toe slightly out. Reach weight down to ground then back up!)

Kettle Bell Swings 2x30 15lb KB or Dumbell

On all 4’s

Out and Back R 2x30

Pulse Up R 2x30

Fire Hydrant (just out to side) R 2x20

Pulsing kick out (bring leg out to the side and just kick out) R 2x20

Repeat on L leg. Do all of the R leg first then move to the L leg

Slow Bike 2x50

Turtle R 2x30 Turtle L 2x30 (hold R hand behind head and with the other hand reach for your L heal. Reach L hand to L heal)

Full Situp Twist R back down Full Situp Twist L 2x30 singles (keep hands at your temple)

Side Bend Machine 2x30 R 2x30 L 10lb weight

Ankle Sprain? Here is a modified workout!

Modified Workout... Ankle Sprain-You can still workout!!! 

Pushups on Weights 2x30

Palms over Bicep Curl 2x20 8lbs

Hammer Curl and Press Over Head 2x10 8lbs

Palms Up Bicep Curl 2x20 8lbs

Single Shoulder Press 2x30 singles 8lbs (hold weights at shoulders press R up then L)

Tricep Pushups 2x20

Full Situps with Medicine Ball 2x30  10lbs

Weighted Butt-Up 2x30 (place 3-5lb med ball in between knees. Lift butt up and back down using lower abs)

Weighted Reverse Crunch 2x20 (keep 3-5lb med ball in between knees. Extend heels out to touch the ground then back in and do a buttup)

Basic Crunch 2x30 (keep ball between legs for additional inner thigh work)

Bike Bike Butt-Up 2x20

Cross Over Crunch 2x30 Singles (lay flat on back arms and legs extended. Reach R arm to Left toe and sit up! Then repeat on other side)

Bridge Up on Med Ball 2x50 (lay on back place bottom of feet on med ball, lift hips up and back down. Recruit lower abs)

Single Leg Bridge Up R and L 2x20

Pulse Up 2x30 R then L (turn over and you will be on hands and knees. Pulse R leg back reaching heal to ceiling 30 times then repeat on L)

Super Mans 2x30 Singles (on all 4’s have 2 5lb weights in your hands. Extend R arm out and L leg back at the same time- focus on your core! Then repeat on L side)

Bicycle 2x100

Basic Crunch 2x50

Non Weighted Arm and Core Workout (Peggi this is for you and your sis!)

Warm-Up
Walk 15 Min

Workout:
Go through this twice!
Basic Crunch x30
Butt-Ups (lift lower abs only) x50
Drop R Leg Drop L Leg recruiting lower abs x30 singles
Turtle to the R x 30 Lx30 (one hand behind head, reach for opposite heal)
Slow Bicycle x50

On all 4's:
Out and Back with R Leg x20 Lx20
Pulse Up- Flex foot and pulse up towards the sky R x30 Lx30

Flip Over:
Modified Pushups x20
Plank Taps (on your knees tap R hand to L shoulder and then repeat on other side. Keep hips still!! ) x30 singles
Tricep Dips (on a bench or side of the couch, dip down and back up) x30

Alternating Side Bends (feet shoulder width apart, reach all the way over to the Right and then back all the way to the L) working your sides x30 singles
Calf Raises toes forward x30
Calf Raises toes out x30
Calf Raises toes in x30

Good Luck!!! H

Yummy Salad

Love this Salad!