September 2014 Workout
August 2014 Workout
June 2014 Workout
SuperSets 2-4 times
May 2014 Workout
TriSets 2-4 times
April 2014 Workout
March 2014 Workout
Tri-TriSets 2-4 times
DB Bulgarian Split Squats
Stability Ball DB Reverse Fly
Stability Ball Reverse Crunch
Push Ups
DB Suitcase Squats
Stability Ball Jacknives
February 2014 Workout
Tri-TriSets 2-4 times
KB Goblet Step Up to Quad Raise 10-12 reps each leg
One Arm Supported KB Row 6-12 reps each arm
KB Romanian Deadlift 12 reps
KB Triceps Extensions 8-12 reps
DB Biceps Curl to Wing Curl 6-8 reps
DB Shoulder Presses 10-12 reps
SB Leg Curls (one or two legged) 8-12 reps
SB / DB Chest Presses (from reverse plank on floor/SB) 10-12 reps
SB Passes 10-12 full passes
January 2014 Workout
TriSets 2-4 times
Lunge Walks 40-60 seconds
SB Step Offs 30-40 seconds
Crab Dance (or Walk) 30-40 seconds
Butt Burners 40-50 seconds each leg
Good Mornings 40 seconds
Side Plank/Star 40 seconds
December 2013 Workout
50x10 Plyometrics Circuit for 4
Rounds
November 2013 Workout
20 Mtn Climbers (or Burpees)
20 Mtn Climbers (or Burpees)
Forearm Plank Hold 30-40 Secs
SB Leg Curls 10-12 Reps
20 Mtn Climbers (or Burpees)
Repeat 2 more times
October 2013 Workout
Tabata Stacker Workout
September 2013 Workout
50x10 Circuit Workout: 4 Rounds = 20 Min
(50 seconds of work for each move, 10 seconds transition)
*180 Jump Squats (or Jump Squats or Squats)
*One Hand Elevated Push Ups (or Diamond Push Ups)
*Ball Plank Hold
*Jumping Lunges (or Split Squats)
*SB Step Offs to Jacknives
Intervals 40x20 for 15 Rounds
*Squat Drill-Mtn Climbers-Burpees
August 2013 Workout
Supersets 2-4 Times
In/Out Squats for 40 seconds
Bear Crawls for 50 seconds
Step Ups to Reverse Lunges 8-10 each side
Declined Push Ups 6-8 each side
Russian Twists 40 seconds
Forearm Plank Hold 40 seconds
August 2014 Workout
Tabatas Circuit 8 Rounds Each "T"
(20 seconds work/10 seconds rest for 4 min)
(20 seconds work/10 seconds rest for 4 min)
T1 Jumping Squats & Lunges
T2 Spiderman Push Ups L/R
T3 Squats & Jumping Lunges
T4 Knee Down Planks & Belly Blasters
T5 Deadlifts & 180 Jump Squats
T6 Burpees & Cross Mountain Climbers
(Ex: T1 = Jump Squats 20 sec; rest for 10 sec; Lunges 20 sec & rest for 10 sec;
repeat until all 8 rounds are done/4 minutes...then move on to T2 etc)
July 2014 WorkoutT3 Squats & Jumping Lunges
T4 Knee Down Planks & Belly Blasters
T5 Deadlifts & 180 Jump Squats
T6 Burpees & Cross Mountain Climbers
(Ex: T1 = Jump Squats 20 sec; rest for 10 sec; Lunges 20 sec & rest for 10 sec;
repeat until all 8 rounds are done/4 minutes...then move on to T2 etc)
Complete Circuit 3-4 Times
Push Ups 12 Reps
Squats 15 Reps
Hindu Push Ups 12 Reps
Reverse Lunges 12 Reps each leg
Forearm Plank Hold 40 seconds
Side Plank Hold 30 seconds each side
Hindu Push Ups 12 Reps
Reverse Lunges 12 Reps each leg
Forearm Plank Hold 40 seconds
Side Plank Hold 30 seconds each side
June 2014 Workout
SuperSets 2-4 times
Slider Mountain Climbers
Step Ups with Quad Raise
Slider Step Outs
Glute Raises
Slider Inch Worms
Arm/Ab KB Carries
May 2014 Workout
TriSets 2-4 times
DB Suitcase Squats
Close Grip Push Ups
Moving Plank Pulses
SB Jacknives
KB Swings
Traveling Planks
Close Grip Push Ups
Moving Plank Pulses
SB Jacknives
KB Swings
Traveling Planks
Progressive Time Supersets
Perform each superset three times before going to next superset: 1st time at 40 seconds; 2nd time at 50 seconds; 3rd time at 60 seconds (SB=stability ball / DB=dumbbells / KB=kettlebells)
Perform each superset three times before going to next superset: 1st time at 40 seconds; 2nd time at 50 seconds; 3rd time at 60 seconds (SB=stability ball / DB=dumbbells / KB=kettlebells)
Slider Reverse Lunges
Slider Mountain Climbers
SB DB Chest Presses
SB DB/KB Skull Crushers
SB Leg Curls
SB Passes
March 2014 Workout
Tri-TriSets 2-4 times
DB Bulgarian Split Squats
Stability Ball DB Reverse Fly
Stability Ball Reverse Crunch
Push Ups
DB Suitcase Squats
Stability Ball Jacknives
February 2014 Workout
Tri-TriSets 2-4 times
KB Goblet Step Up to Quad Raise 10-12 reps each leg
One Arm Supported KB Row 6-12 reps each arm
KB Romanian Deadlift 12 reps
KB Triceps Extensions 8-12 reps
DB Biceps Curl to Wing Curl 6-8 reps
DB Shoulder Presses 10-12 reps
SB Leg Curls (one or two legged) 8-12 reps
SB / DB Chest Presses (from reverse plank on floor/SB) 10-12 reps
SB Passes 10-12 full passes
January 2014 Workout
TriSets 2-4 times
Lunge Walks 40-60 seconds
SB Step Offs 30-40 seconds
Crab Dance (or Walk) 30-40 seconds
Butt Burners 40-50 seconds each leg
Good Mornings 40 seconds
Side Plank/Star 40 seconds
December 2013 Workout
50x10 Plyometrics Circuit for 4
Rounds - Jumping
Squats 10 Reps
- Push
Up Super Burpees 10 Reps
- Jumping
Lunges 10 Reps
- Mt
Jumpers to Side (Plank Moguls) 10 Reps
- Rock
Star Jumps 10 Reps
November 2013 Workout
20 Mtn Climbers (or Burpees)
Squats 15 Reps
Deadlifts 12 Reps20 Mtn Climbers (or Burpees)
Repeat 2 more times
Push Ups 6-12 reps
Boat/Canoe 10-12 Reps
20 Mtn Climbers (or Burpees)
Repeat 2 more times
Forearm Plank Hold 30-40 Secs
SB Leg Curls 10-12 Reps
20 Mtn Climbers (or Burpees)
Repeat 2 more times
October 2013 Workout
Tabata Stacker Workout
FREE WORKOUT for when you just don't have time to get one in any other way...TABATA STACKER
WORKOUT is great for anywhere, anytime:
Tabatas: 20 sec work 10 sec recovery = 8 rounds = 4 minutes. Below are 5 separate Tabata workouts that
Tabatas: 20 sec work 10 sec recovery = 8 rounds = 4 minutes. Below are 5 separate Tabata workouts that
you can stack or do alone. Two moves each workout, intended to alternate. Have fun!
Tabata One: Good Morning Squats & Reverse Lunges
Tabata Two: Offset Push Ups Left/Right
Tabata Three: Suitcase Squats & Jumping Lunges
Tabata Four: Forearm Plank Hold & Belly Blasters
Tabata Five: Deadlifts & Jump Squats
Tabata One: Good Morning Squats & Reverse Lunges
Tabata Two: Offset Push Ups Left/Right
Tabata Three: Suitcase Squats & Jumping Lunges
Tabata Four: Forearm Plank Hold & Belly Blasters
Tabata Five: Deadlifts & Jump Squats
September 2013 Workout
50x10 Circuit Workout: 4 Rounds = 20 Min
(50 seconds of work for each move, 10 seconds transition)
*180 Jump Squats (or Jump Squats or Squats)
*One Hand Elevated Push Ups (or Diamond Push Ups)
*Ball Plank Hold
*Jumping Lunges (or Split Squats)
*SB Step Offs to Jacknives
Intervals 40x20 for 15 Rounds
*Squat Drill-Mtn Climbers-Burpees
August 2013 Workout
Superset Workout: 3-4 Sets, 10-12 Reps
*Slide Reverse Lunges (or DB Reverse Lunges)
*Diamond Push Ups
*Hip Bridge Hold Chest Flys
*SB Leg Curls (one or two leg)
*SB Step Offs
* SB Plank Hold (30-50 sec)
Intervals 40x20 for 15 Rounds
*Burpees (see how many you can do in total...Challenge On)
For Beginner & Intermediate/Advance Workouts:
Free Workouts All Levels:
Warm Up & Cool Down for All Levels:
- Arm Circles 5 each direction
- Arm Crosses 10 times
- Toe Touches 10 each leg
- Inchworm to Spiderman Crawls 5 each leg
*Proper Warm Up: If you do stretching, even brief stretching, before high-intensity workouts it may actually inhibit the ability to achieve full intensity during your workout. This is attributed to the fact that stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force-generating capacity of the contractile proteins of the muscle. Moreover, the practice of stretching before performing any warm-up is not justified either and may potentially be harmful. The warm up may be subdivided into a more general cardiovascular warm-up followed by a more exercise or event specific dynamic warm-up based on unique muscular elements that are to be performed during the workout session. For these reasons is why you want to do Spiderman Crawls or Squats or Lunges or Jumping Jacks or a handful of exercise specific dynamic moves before workouts as opposed to static stretches…..Save the Static stretches for your cool downs and in between workout days.
Cool Down Stretches **
Cool Down Stretches **
- Standing Quad Stretch
- Standing Hamstring Stretches
- Arm Stretches (Shoulder Pull & Tricep Stretch)
- Shoulder Stretches (Eagle Arms & Table/Upward Plank)
- Forward Bends (Standing & Seated)
**Proper Cool Down: The cool down post workout should be of approximately the same duration and intensity as the warm-up (i.e., five to 10 minutes of low to moderate intensity activity). As opposed to the warm up, the cool down is an excellent time for stretching of your worked muscles. The cool down is directed primarily toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends. An active cool down also helps remove metabolic waste from the muscles so that it can be metabolized by other tissues as well as reduce the potential for muscle soreness and stiffness.
Beginner Workout w/Move Explanations:
Beginner Workout w/Move Explanations:
- Chair or Bodyweight Squats 8-10 Reps
- Wall Press Ups 8-10 Reps
- Wall or Assisted Kneeling Push Ups 8-10 Reps
- Split Squats 6-8 Reps each side
- Bird Dogs 6-8 Reps alternating each side
- Forearm Plank Hold for 15-25 seconds
Complete Circuit 2-4 times through with 30-90 seconds rest between each circuit for best results. Followed by intervals as explained below ***.
Chair or Bodyweight Squats:
Starting Position: Stand in front of a chair with your feet just greater than shoulder-width apart.
Action: With your abs braced and glutes squeezed, start the movement at the hip joint, push your hips backward, and "sit back into a chair." Make your hips go back as far as possible and keep your knees in a straight line. Squat to chair level, but don't sit down. Push with your glutes, hamstrings, and quadriceps to return to start position.
Be Sure to: Keep your lower back tensed in a neutral position. Don’t let your lower back round.
You are working: Glutes, hamstrings, and quadriceps
Body Benefit: Lower body strength
Wall Press Ups:
Starting Position: Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.
Action: Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position.
Be sure to: Keep everything in contact with the wall. Try to improve your range of motion in this exercise each week.
You are working: Shoulders, upper body, back
Body Benefit: Shoulder mobility and postural control
Wall or Assisted Kneeling Push Ups:
Starting Position: Keep the abs braced and the body in a straight line from knees to shoulders. Place hands on the floor slightly wider than shoulder-width apart, thumbs coming to armpit. Knees stay on the floor (above kneecap). (If on the wall, then place hands on the wall slightly wider than shoulder-width apart and stand in a straight line far enough from the wall that your arms can push to full extension while keeping your feet flat on the floor.)
Action: Slowly lower yourself down until you are 2 inches off the ground (or wall). Push through your chest, shoulders and triceps to return to the start position.
Be sure to: Keep your body in a straight line at all times.
You are working: Chest, arms, core
Body Benefit: Upper body strength
Split Squats:
Starting Position: Stand with your feet “lunge” distance apart one foot offset in front of the other, both toes facing forward.
Action: Slowly lower yourself to the ground by bending your back knee. Right before you reach the floor, extend your BACK leg and squeeze your glutes. Repeat for all of the repetitions on one side and then repeat with the other leg.
Be sure to: Keep your back straight, shoulders back, and face forward with your body aligned, back leg is the working leg.
You are working: Quadriceps, hamstrings, glutes
Body Benefit: Lower body strength
Bird Dogs:
Starting Position: Kneel on a mat and place your hands on the mat under your shoulders, knees under hips. You should be on “all fours” like a dog.
Action: Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t fall off.)
Be sure to: Keep your back flat like a table. Hold for 5 seconds then slowly lower without rotating your pelvis. Repeat by alternating each side.
You are working: Abs, hamstrings, glutes, chest
Body Benefit: Core strength and balance
Forearm Plank Hold:
Starting Position: Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
Action: Keep your back straight and your hips up. Hold your abs tight but breathe normally.
Be sure to: Hold this position for the recommended amount of time
You are working: Core
Body benefit: Core strength and balance
***Intervals = 30 seconds of work & 30 seconds of active rest for 10 Complete Rounds. Interval “Work” Moves can be Jumping Jacks, Jump Rope, Butt Kicks, Knee Highs (Running In Place). Interval “Active Rest” Moves can be walking in place or Butt Kicks. Active rest should allow your body to recover from the work phase without lowering your heart rate too much. Most effective is to pick two work moves and alternate them each round.
Intermediate/Advance Workout: (2 Workouts to alternate between...e-mail me with any questions regarding the moves ;-) Have fun!)
Supersets Workout A = 2-4 Sets Each
*Low DB/KB Sumo Squats 10-12 Reps
*Spiderman Push Ups 6-8 Reps each side
*1 Leg Reaching Lunges 6-8 Reps each side
*MB Reverse Crunches 12-15 Reps
*DB Presses 8-10 Reps
*T-Ups 8-10 Reps alternating each side
*Low DB/KB Sumo Squats 10-12 Reps
*Spiderman Push Ups 6-8 Reps each side
*1 Leg Reaching Lunges 6-8 Reps each side
*MB Reverse Crunches 12-15 Reps
*DB Presses 8-10 Reps
*T-Ups 8-10 Reps alternating each side
Complete each Superset 2-4 times through with 30-90 seconds rest between Supersets for best results. Followed by intervals (40x20 for 15 Rounds).
Supersets Workout B = 2-4 Sets Each
*Low DB Squats 10-12 Reps
*DB Upright Rows 8-10 Reps each side
*DB Forward Lunges 10-12 Reps each side
*SB Mt Climbers 12-15 Reps alternating each leg
*MB or DB Good Mornings 10-12 Reps
*Forearm SB Plank Hold for 45 seconds
*Low DB Squats 10-12 Reps
*DB Upright Rows 8-10 Reps each side
*DB Forward Lunges 10-12 Reps each side
*SB Mt Climbers 12-15 Reps alternating each leg
*MB or DB Good Mornings 10-12 Reps
*Forearm SB Plank Hold for 45 seconds
Complete each Superset 2-4 times through with 30-90 seconds rest between Supersets for best results. Followed by intervals (40x20 for 15 Rounds).
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
