Hard Interval Workout-Total Body

Great Interval Workout. If you do not have punching bags you can use 3 or 5 lb weights for punches

1st set. 4 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x  

#1. Squat and Press with a Jump 5 lb weights

#2. Explosions with 10lb KB

#3. Wall Ball

#4. Deadlift 15lb weights

2nd set. 3 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x

#1. Mountain Climbers on Grey Med Ball

#2. Burpee with a Pushup

#3. Froggers

3rd set. 3 exercises. :30 each exercise, :5 rest in between exercises, :10 between each set. Repeat 3x ON PUNCHING BAGS

#1. Rapid Fire

#2. Plyo Lunge

#3Flurries

#4Low Pulsing Squats

4th Set. 3 exercises. :30 each, :5 rest in between exercises, :10 rest in between sets. repeat 3x

#1. Cross Over Crunch

#2  Quick Bike

#3. V-Outs

#4. Spider Mountain Climbers

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!

Beach Workout

St.John Workout...

Run 1 Mile

50 Burpees

50 Froggers

50 Mountain Climbers

50 Tricep Dips

25 Push-ups

Run 1 Mile

-Do this twice!!!

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!

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!

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