At Home Workout w Bosu Ball, 3 & 5 Pound Weights

Great At Home Workout- if you don't have bosu ball you can do these exercises on the ground.

Warm-Up on Treadmill-OR Jump Rope 5-10 min
Stretch

Workout:
-Go through this 2-3 times as quick as you can!
30 Modified Pushups on Bosu
30 Plank to Pushup R on Bosu
30 Plank to Pushup L on Bosu
30 Palms Open Bicep Curls from Knees (hold your arms out by your side with your palms up, curl 5 lb weights in and back out toward your shoulder. KEY: extend arms all the way out every repetition.
30 Shoulder Press from Knees 5 lbs
30 Tricep Pushups on Bosu (start laying on Bosu with hands by your chest, push up keeping elbows in!!!)
30 Full Sit-Ups on Bosu with 2  5 lb weights held straight up (reach up to the ceiling each time)
30 Sit Up Twist R then L holding 2  5 lb weights at your chest, keep your elbows out and away from chest so you work shoulders too!
On all 4's balancing on Bosu (work with me here!)
30 Super Man (extend R arm out and L leg back at the same time reaching out as far as you can, repeat on other side.
15 out and back R Leg (yes still on bosu)
30 pulse up toward ceiling R Leg
15 out and back L Leg
30 pulse up L leg
30 Baby Crunches on bosu- lower hips almost to the bottom of boss and contract core. do little crunches
30 slow bike on bosu- sit up on top of the bosu and bike R and L. do these slow and focus on your core!


Good Luck!

15 Great Recipes with KALE! Super Food!

http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat 

Studio Fitness 2014- Lets us help you set some goals and feel the best you can this new year! 

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Healthy Snack Ideas

Healthy Snack Ideas

6 great foods for weight loss

The 6 Most Overlooked Foods for Weight Loss http://shar.es/9qO4d via @sharethis

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