Archive for the ‘Exercise / Fitness / Circuits’ Category

A quick body weight circuit!

Hello everyone! This body weight circuit is perfect after a 30-45 min run, power walk, elliptical, bike ride etc. A reminder on your cardio to add in a little intensity. Try this:

10 min easy
1 min “hard” – out of breath
1 min “easy” – feel recovered and ready to rally on your “hard” minutes
(repeat the 1 / 1 combo for 10-15 minutes)
10 min easy

Body weight circuit:
Single Glut Bridges x 10 ea leg
Reverse Lunges x 20 (alternating legs)
Push-ups x 10
Reverse Crunches w/ Pelvic Tilt at the top x 20
Lateral Lunges x 10 ea leg
Tricep Push-ups x 10 (or chair dips)

perform 3-4 rounds of this circuit

Quick yoga:
Down dog (walk the dog)
Lunge a foot through and stretch back hip flexor (do each side)
Wide straddle – reach an arm for the ceiling & one on the ground
Wide straddle – reach around behind back
Quad stretch – both sides

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Proper Foot Wear

With the social distancing rule in affect our normal exercise routines have changed and I see a lot of families adding in hiking on dirt trails. This is AWESOME; however, PLEASE do not hike without proper hiking shoes!! The last thing you need to do is have you or your children slip and end up in the hospital full of people with the virus. In short do not take your kid hiking with athletic shoes that do not have traction. I made this mistake one time when my daughter was super young and it literally made her fearful of a downhill slope that should be fun to run down. From about 2 years old and on I have always invested in quality hiking shoes for her, myself and my husband. Pictured are our current shoes that we take onto the trails. For my husband and I we typically find an older version of our favorite trail shoes on clearance online at Running Warehouse (they ship for free or you can walk into their SLO location) and for Charly’s shoes I have had success online at REI, 6pm, Amazon and Zappos.

I am so proud to see families out hiking. Keep it fun and full of adventure!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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March / April dates!!!

Early morning spring circuit dates are HERE!!! Are you looking to lean down, increase your strength, challenge your 
fitness level or have a certified personal trainer lead you through a workout in a motivating and inspiring atmosphere? Amy’s early morning circuit is for you!!!

Making YOU time (even a quick 20-30 minutes) on a daily basis will help you lead a life full of energizing health and a fitness level you can maintain and manage with ease.  Take action TODAY as YOU ARE WORTH IT!!!  My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance and strength.  Here are the details:

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
March 5th
March 12th
March 19th
March 26th
April 2nd
April 9th
April 16th
April 23rd – no class
April 30th

Punch card prices: (cards do not expire)
5 classes: $112.50 (member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

FIRST CIRCUIT IS FREE!!!

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR amy@amyapproved.com

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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2020 GOALS – Circuit TIME!!

If I am currently training you or have in the past you know that I DO NOT believe in New Year resolutions simply because they DO NOT WORK.  I am about FITNESS FOR LIFE; however, with that being said, it is OK to re-evaluate your goals, set new ones and give yourself a fresh start.  My once a week circuit can help you do this!!!

Making YOU time (even a quick 20-30 minutes) on a daily basis will help you lead a life full of energizing health and a fitness level you can maintain and manage with ease.  Take action TODAY as YOU ARE WORTH IT!!!  My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance and strength.  Here are the details:

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
Jan 9th
Jan 16th
Jan 23rd
Jan 30th
Feb 6th
Feb 13th
Feb 20th
Feb 27th

Punch card prices: (cards do not expire)
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR amy@amyapproved.com

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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November Intentions

I often say the word “intention” in terms of a mindset and I want to reiterate the importance of your intentions or thoughts. I truly believe that you will attract what your mind puts out into the universe. That is why I often have you set an “intention” for your workout, for the month, for the next 1 minute interval and/or for your active weekend. Set an intention now to MOVE Thanksgiving morning and enjoy every moment with your family and friends that day.

Here are two turkey trots in our area to start our Thanksgiving day off right!!!
Pismo Beach
Avila Beach

HERE is the link to all of my Thanksgiving posts. I challenge you to try a new “cleaner” version of an old recipe this next week and see if you can fit it into your Thanksgiving meal.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Circuit Dates are HERE!!

The holiday season is CRAZY so I challenge you to commit now and schedule your workouts before it all begins.  Making YOU time is more important than ever during this exciting season!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
Nov 7th
Nov 14th
Nov 21st
Nov 28th – Happy Thanksgiving – no circuit
Dec 5th
Dec 12th
Dec 19th
Dec 26th – no circuit
Jan 2nd – no circuit

My next round will resume Jan 9th (just FYI for future schedules)

Punch card prices: (cards do not expire)
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR amy@amyapproved.com

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Strength & Cardio Circuit!

I am off to Alaska for two weeks (YEAH!!) so I wanted to leave you with both a strength and cardio circuit!!

Warm-up 10 min easy
Pelvic Bridge Marches x 20
Down-dog / stretch

Inner Thigh Jump Together’s x 20
Push-up / Reach / Reach x 10
Db Row / Row Flare / switch arms x 8 each side
(repeat 2-3 times)

Jump Rope x 100-150

Hamstring Tic Tocs (single stiff legged dead lift) x 10 each leg
Pike Push-ups x 10
Reverse Lunge & jump x 10 each leg
(repeat 2-3 times)

Jump Rope x 100-150

Triceps Push-up / down dog x 10
Side Plank x 15 each side
DB Bicep Curl (hammer position) x 10
Plank Hip Drops x 20
(repeat 2-3 times)

Jump Rope x 200

DOWN DOG = DONE

CARDIO
Elip, bike, run, power walk, step mill

5 min EASY
1 min HARD
1 min EASY

(repeat for 20 min)
5 min EASY

STRETCH = DONE!!!

*these workouts do NOT have to be done on the same day

ROCK your workouts and clean eating when I am gone as we have GOALS!!! I will see everyone the week of July 8th.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Quick Holiday Circuit

thanksgiving2Do not stress over every calorie this holiday season.  Challenge yourself to MOVE everyday, drink plenty of water (half of your body weight in ounces) & eat very clean meals so you have some wiggle room at your festive Christmas parties. img_3171.jpg

*Cardio means rock what you CAN – run, jog, elliptical, bike, stair stepper, rower, jump rope…etc!!!

5 min cardio
Supermans 2 x 15
Down-dog

Walking lunges w/ butt kick x 20
Push / down dog x 10
Side plank x 10 each side
(repeat 2-3 times)

Cardio x 3 min HARD

Jump rope x 1 min
Plank x 1 min
Plie jump togethers x 20 (touch hands to ground – butt low)
(repeat 2-3 times)

Cardio x 3 min HARD

Jump Squats x 20
Tricep push-up x 10
Seated roman twists w/ feet in air x 20
(repeat 2-3 times)

Cardio x 3 min HARD

Scissor Kicks x 20
Plank hip drops x 20
(repeat 2-3 times)

DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT – Let’s Sweat!!!

I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do!  If you need a modification please let me know!!!
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Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching

Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Down Dog / Stretch
DONE!!!

You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio.  Happy circuit!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A quick circuit for this crazy holiday season!

Photo25The holiday season is underway and I know it’s VERY easy to “skip” a workout or three as there is more on your plate than usual.  Please know that ANY movement is better than NO movement.  After your run or cardio I challenge you to pick 3 exercises and run through them 3 times.  It will activate your fast twitch muscles which will “stoke” your metabolism.  It will also help keep you STRONG  & lean during this crazy holiday season.  Here are a few examples:

Jump Lunges x 20
Tricep Burpee’s w/ Jump Tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Plie Jump Squats x 20
Push-up x 10
Side Plank x 15 each side
(repeat 3 times)

Walking Lunges w/ Butt Kick x 20
Pike Push-ups x 10
Seated Russian Twists w/ Weight x 20
(repeat 3 times)

Glut Raises on Stability Ball (legs straight – tummy on ball) x 20
Wall Sit x 1 min
Stability Ball Crunches x 20
(repeat 3 times)

DB Stiff Legged Dead Lift w/ Upright Row x 15
DB Lateral Raise x 15
“V” ups (seated) x 20
(repeat 3 times)

These are just a few examples but will make a world of difference in your overall strength, body fat, mental state & feeling of accomplishment!!!  So after your cardio session always save a few extra minutes for a quick circuit!!!

PROUD OF YOU!!!
Xo

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