Superman!...
This weekend focus on core strength in every contraction… don’t be fooled, this is disguised as a core workout! Warm up: 15 minutes on elliptical machine or stair master, 2 sets of 25 push ups Workout: - 40 walking lunges - 20 superman back extensions - 20 mountain climbers - side planks; 30 seconds...
Band-It!...
Be a ‘Band-It‘ with these resistance band exercises focusing on legs, shoulders, back and chest… Warm up: run 400 meters (or 1 lap around track), 25 push ups Workout: (videos below) - 20 reps chest press - 20 squat jumps with lower back pull (back pull not shown) - 20 lat pull downs - 20 lunges...
Post Workout Nutrition to Minimize Muscl...
Another way to minimize post-workout muscle soreness is the appropriate nutrition. Not to get too technical, your muscle glycogen is depleted after a workout and other chemicals are being released to break down the muscle tissue. This is known as the “catabolic” state. This is the time to refuel...
Refreshed Core...
Warm up: 100 yard sprints, repeat 5 times Workout: Exercise 1 - 30 Jumping Squats, take 30 seconds rest and repeat 5 times. Exercise 2 - Planks; front 30 seconds each, Left Side for 30 seconds, Right Side 30 seconds; repeat entire set of planks 5 times Each day is a new day and a chance to face your...
Bring Your Own Bottle...
There are so many great reasons to go eco-friendly by carrying your own water bottle wherever you go. If you have not begun to “go green” in other areas of your life, a reusable bottle is a great way to start. In fact, Friends of the Earth states that the single most effective act that individuals...
Only the Strong...
Warm up: 10 minutes on elliptical machine, 2 minute planks, 10 lunges on each side Workout: - 10 hang power cleans (Men 95 lbs, Women 45 lb bar) - 20 push ups - 20 air squats - 20 crunches - 5 rounds for time “Only the strong survive” Related Posts Done in 20! ‘Black Jack’ 8/4/09 Full...
QUADRIFY!...
Today’s Quad workout is from Florida’s own, HEATHER FREY Owner, Founder and President of SmashFit. This is an advanced routine that requires some set-up but can be modified for no-set-up/intermediate workout. As in Quadrify Part 1, I am not looking to add more size to my quads, so I like...
Super Set: Chest & Back...
Each new day is a new challenge. The challenges from yesterday are complete… The only easy day way yesterday. Face today’s challenges and conquer them! Super set me! Let’s super set with chest and back in this workout: Warm up: 10-15 minutes of elliptical machine Workout: -...
Push It Real Good...
SALT-n-PEPPA Remember the 80’s hit song by Salt n Peppa “Push It” as you push till you can’t push no more in this workout! Warm up: 20 burpees, 20 jumping jacks, 20 shoulder rolls and run 400 meters (1 lap around the track) Workout: - Push Press; Men 135 lbs, Women 45 – 65lbs -...
Partner Up & Jump...
We are focusing on partner work again today in this double fun workout! Warm up: 1 mile jog/run Workout: - Box Jump with the Medicine ball; Men 24 inch box holding 20 lbs medicine ball, Women 18-24 inch box holding 6-15 lbs medicine ball - In this exercise you and your partner will start at 1 and work...
Parnter Up & Motivate...
This workout will be about intestinal fortitude and perseverance. “Never leave anyone behind” is a belief amongst the combat military and public safety forces in America. Stick with your partner and motivate them to go beyond they’re capabilities and in 20 minutes of this buddy work...
Upper Body Blast...
Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half) Workout: Cycle 1: - Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells - standing arm curls 10 reps - Arnold presses 10 reps - run 800 meters (beginners 400 meters) Cycle 2: - Men (2) 30...
