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Tuesday, January 29, 2013

Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Starting as a group run the club twice
AMRAP – 15 minutes
5 Push-ups
10 Jumping Air Squats

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)
50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

Clean and press
Push ups
Jumping Lunges (aka, Alternating Split Squats)
Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Tuesday, January 22, 2013

January Love! Today's Workout!

Today's Workout...
40 yard dash outside, 15 times ......
Partner workout!
400 meter run...kettlebell swing 10 reps
 dumbell shoulder press 10 reps
 box jump 10 reps
 While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up.
The team that completes the most rounds in 25 minutes wins!

21 down...
Deadlifts and pushups

Find out who you are and do it on purpose. -Dolly Parton

Tuesday, January 15, 2013

Rainy Day Bust Up! Tonight's Work Out

Tonight's Work Out!

Warm Up
1 minute:
Box Jumps
wall ball abs
air squats
3 sets

Race to 100 Pushups, each time we break plank, roll over and do 5 crunches, if you are hardcore, add weight!

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 Thrusters Kettlebell swings Burpees! Over Head Squats   Core if time!    


It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” –
to paraphrase William Ernest Henley.

HIIT Workout and a new cool tank!

I have been so loving teaching my HIIT classes the last few months, nothing like a new format to excite me!

 Here is a sample workout:
30 seconds on, 10 off 10 sets:
Weighted Burpees: light weights in hands, do complete burpee, with push up, jump up and push weights overhead.
 plio jump squats

Alternate between the two exercises for 10 sets.  For Example:
30 seconds weighted burpees
30 seconds plio jump squats
30 seconds rest

10 sets

what an awesome way to get in a quick and intense workout!

Why HIIT? Because it works. Seriously, the HIIT format is the best way to do your cardio. Study after study has shown HIIT to burn more calories, result in great fat loss, and improve endurance faster than steady state cardio. You know steady state cardio…chugging along on the treadmill at a set pace for 45 minutes to an hour. HIIT will boost your post exercise caloric burn by increasing your post exercise calorie other words your metabolism will be humming for hours after, burning calories even while you sleep!

my favorite climb song right now!

 Everybody stares, as she goes by 'Cause they can see the flame that's in her eyes Watch her when she's lighting up the night Nobody knows that she's a lonely girl And it's a lonely world But she gon' let it burn, baby, burn, baby This girl is on fire...
 Alecia Keys

Check out the Cool NEW Tanks in my t-shirt store!
Click the link to see thepage!

Love to Get fit store!


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