Summer Fun Workout!

hey Get Fitters!
I am so excited to work out with you today! This is my first Monday of Summer Vacation...let's celebrate.

It's supposed to be hard. If it wasn't hard, everyone

 would do it. The hard... is what makes it great. 

Today's Workout!

Summer HIIT Max!

Warm Up~ then...

45 second intervals 15 seconds to recover, cardio in 

between each exercise. 

(Cardio) Squat Cross (Like a jack diagonal touch)

1. Single Arm Clean and Press Use a Dumbell and alternate 

arms

2. Tricep Pushup (squat and drop forward)

3. Bicep Curls: wide and narrow

4. Decline Push up (Toes on Step)

5. Pogo One Leg Balance - Weight in one hand, drop weight 

to the floor, reach up and jump if you can.

6. Repeat pogo with opposite leg.

7. Mat Jumps - Hands on the mat, pop legs over and back. 

8. Frog Jumps - Jump forward, tap ground with fingertips, 

Jump backward (like broad jump)

9. Core,  from lying position: diagonal toe touch across push 

up from ground

10. Vup with weight

11. Push up, touch shoulder, shoulder, reach,  reach, 

12. Manmaker

Pyramid Workout

Sore Today, Strong Tomorrow

Today's Workout!
1. Pushup/Bicep Curl Pyramid to 10

50 Squats and 50 Deadlifts
Run the Track x 2

2. Chest Press/Seated Front Curl Pyramid to 10

50 Squats and 50 Deadlifts
Run the Track x 2


3. Chest Fly/Out Side Curl Pyramid to 10

50 lunges and 20 Squats with Bar...booty Tapping the Step

2 min Burpees

4. Bent Row/Overhead Tricep Extension Pyramid to 10

50 walking lunges and 20 Squats with Bar...booty Tapping the Step

2 min Burpees

5. Rev. Fly/Kickback Pyramid to 10

50 Curtsey Lunges 50 Sumo Squats

2 minutes Box Jumps

CORE AND STRETCH!

6. Straight Arm Fly/Front Raise/Side Raise Pyramid to 10

Love Yourself Workout!

The more you praise and celebrate your life, the more there is in life to celebrate.

hello bootcamp babies!

here's whats up for today!

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

100 Thrusters...at the top of every minute 10 air squats

Grappling circuit

4 sets:

15 Bent Rows 
15 Up Right Rows (no dip) 
15 Shoulder Press 
15 Good Mornings (bar on back) 
15 Back-Lunges (R leg) 
15 Back-Lunges (L leg)  
15 Straight Legged Deadlift
at the completion of each set, two minutes of cardio.

2 minutes cardio
High Knees
Plank Position Jump legs in and out 
Repeat

2 min Cardio
jump twist
skater
repeat

Yes please!

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why 

  

core and stretch!

Out of Your Comfort Zone Workout!

You only ever grow as a human being if you’re outside your comfort zone.

INTENSE BODY TODAY

Part 1...IceBreaker...get a partner, do this in groups of 2.

10.9.8.7.6.5.4.3.2.1 reps of:

Clean and press...Deadlift...Pushups...Biceps...Scissor Lunges
Advanced option on the deadlift - one leg at a time.

Part 2...Super Conditioning 3x through
20 180 degree burpees (advanced option...full pushup on the burpee)
shuffle around the track ...sit deep and use your quads!
30 hand to  hand Dumbell swings 

Jacknife with medicine ball/weights or without 20 reps 

Part 3...The Icing

Long Jumps forward across the gym floor

Gandhi's Top 10 Fundamentals For Changing The World

1. Change yourself.

2. You are in control.

3. Forgive & let go.

4. Without action, you aren't getting anywhere.

5. Take care of this moment.

6. Everyone is human.

7. Persist.

8. See the good in people & help them.

9. Be congruent, be authentic, be your true self.

10. Continue to grow and evolve.

 Love to get Fit Store! Check out our SUPER CUTE LINE of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/ 

Today's Birthday Bash!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

Today's Warmup
Set 1
Walk out Pushup 1 minute
Bent Dumbell Row 1 minute
Repeat 

2 minutes cardio
High Knees
Plank Position Jump legs in and out 
Repeat

1 Min abs

Set 2
Static Lunge Position and Dumbell Row
Lunge FW and Back left leg bicep curl
Static Lunge Position Dumbell  Row
Lunge FW and back opposite leg with Bicep Curl

2 min Cardio
jump twist
skater
repeat

1 minute abs
Set 3 
Standing shoulder press lift one leg 1 min
Squat with front riase
Standing shoulder press lift opposite leg
Squat with front raise

2 min Cardio
Plank Jacks
Double Jump Rope

The Closer
49
squats
pushups
biceps 
shoulders
dips