Archive for the ‘Exercise / Fitness / Circuits’ Category

Friday Fitness – Circuit!!!

thWarm-up 10 min
Internal / External Band Rotation x 15 each side
Supermans x 20 (flat on stomach)

Jump Rope x 100
Reverse Lunge w/ DB Lateral Raise x 20
Push-up / Tuck Jump (knees to chest) x 20
Plank Hip Drops x 20
Side Lunges x 10 each leg
Bicycles x 50
Tricep Push-up x 2 / Mtn Climbers x 10 (repeat 5 times)
Seated DB Russian Twists x 20
DB Bicep Hammer Curls x 10

Repeat 3 times
DOWNDOG = DONE!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Circuit!!!

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Warm-up 5 min (jog, power walk, elliptical, bike etc…)
Supermans w/ Lat squeeze at the top of each rep ( 2 sets of 15 w/ child pose in btwn sets)
DOWN DOG

Burpee w/ Wide Push-up / Jump Tuck x 10
Walking Lunges w/ HEAVY plate overhead x 20 (back knee almost touches ground)
BOSU Bicycles x 50
Band Rows in Plie x 20
Plie Jump Squats x 20 (drop band & do 20 jump squats touching hands to ground each time)
Tricep Chair Dips x 20 (elbows in)
Plate front raise in a WALL SIT  x 20 (leg wide enough to get full ROM)
BOSU Oblique Planks x 15 each side (elbow on blue)
BOSU Tricep Burpee’s w/ Jump Tuck x 10 (push-up on blue)
BOSU Plank Hip Drops x 20 (elbows on blue)
BOSU Taps x 50

Repeat 3 times
Time each round & KEEPING GOOD FORM try & beat your time!!!

DOWN DOG & DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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HIIT Circuit

944790_502786089796409_1314381127_nWarm-up 5 min (jog, power walk, elliptical, bike)
Pelvic Bridge Marches x 20 (2 sets w/ knee’s to chest in between sets)
DOWN DOG

Push-up / Reach / Reach x 15 (reach leg through towards opposite armpit & drop into your hip / oblique)
Sissy Squat Jumps x 20 (feet together, drop butt to heels, stay on heels)
(repeat 3 times)

Jump Rope x 200

Jump Pull-ups x 10 (jump to a pull-up bar & get chin above bar)
DB Squat / Shoulder Press x 15 (feet shoulder width apart, sit back on heels & squat until your elbows hit your knee’s, DB shoulder press at the top, palms facing each other)
(repeat 3 times)

Jump Rope x 200

Pike Push-up / Jump Tuck x 10
DB Single Stiff Legged Dead Lift x 15 each leg (do not touch ground w/ opposite foot, chin high, use a fingertip on a wall if needed)
(repeat 3 times)

Jump Rope x 200

DB Bicep Curl / Walking Lunges x 20
Tricep Push-up / Jump Feet In & Out x 15 (pelvic tilt, ab squeeze)
(repeat 3 times)

Jump Rope x 200

Plank Hip Drops x 20
Plank Side Taps x 20
Plank “V” Ups x 20
(repeat 2-3 times)

STRETCH / Dog Dog = DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Sizzlin’ Summer Circuit!!!

fatAre you ready to build some muscle, lean down & drop your body fat??!!  Join my sizzlin’ summer circuit!!!!

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, increase your muscle endurance and strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.  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)

May 4th
May 11th
May 18th
May 23rd** (this class is being held on a Tuesday)
June 1st
June 8th
June 15th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) There will be a free Saturday make-up circuit during this round.  Date TBA!  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
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

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Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Exercising in the Rain – yes or no??!! ☔️❤👍🏼🌧🎉

Does running / exercising in the rain make you sick? I often get this question and the answer is NO! From my years of running in Alaska and running collegiately at Eastern Oregon I ran in some crazy conditions. My high school running coaches taught me that you get sick IF you get cold. So the minute you finish your run / workout it’s important to strip off your wet clothes & put on dry warm ones. NO EXCUSES when it comes to winter training. Dress warm, get outside & RALLY! 🎉💪🏽🌧👍🏼❤️

#amyapproved #AKstyle #tough #amyapprovedfitness #strong #fit #lean #cleaneating #foodprep #running #garmin 

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Client Success!!!

holidayThis is exactly what my client did…  She put her “wishes” into action and wait until you read her results!!!  This girl was a client of mine years ago and 8 weeks ago contacted me to start training her again.  She came back with fire, motivation, self discipline and a desire to make these changes a LIFESTYLE not a quick fix.  We agreed to train twice a week, made a nutrition plan, implemented it and here are her results:

8 weeks
7.8lbs LOST
BMI down 1.4 points
4″ LOST
Body Fat DOWN 5.8%

What is she doing that others are not??!!!  FOOD PREPPING.  She works 12 hour shifts so her schedule is very demanding.  She takes two days a week and prepares her meals, puts them in glass containers (portioned correctly) and freezes most of them.  Is this easy?  YES – once she nailed down the simple meals that she enjoys she stuck and is sticking to the basics.

I know this can be tricky when you are preparing meals for your entire family, but it’s do-able!!!  I food prep for my breakfast, lunches & snacks on Sunday’s and then keep our dinners very simple and have a few crockpot staples that work for busy evenings.  Please let me know how I can help you achieve your health & fitness goals.  Taking care of YOU first will make you a better person, friend, husband, wife, daughter, son, boss, c0-worker etc.  Food doesn’t have to be stressful or complicated.  Just stick to the basics of WHOLE FOODS cooked simply.  See Amy Approved for lots of recipes!!!!

I am proud of you miss anonymous client!!!!!!  KEEP UP THE AMAZING WORK!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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One Workout at a Time… Circuit!!!

4993Sometimes fitness & health can be overwhelming.  Breaking up your mindset to ONE workout at a time, ONE meal at a time, ONE day at a time can help your goals feel more achievable and able to maintain as a lifestyle.  Here is a circuit you can do on your own and CHECK IT OFF your list!!!  PROUD OF YOU!!!

Equipment: BOSU & Jump Rope

Warm-up 5-10 min (jog, elip, row, power walk, jump rope, air squats etc)
Supermans or Pelvic Bridges 2 x 15
Push-up / Down Dog x 15

BOSU Sissy Squats x 20 (stand on blue, butt to heals)
BOSU Push-ups x 15 (hands on black)
Jump Rope x 150
BOSU Oblique Planks (forearm on blue) x 15 each side
BOSU Lateral Jump-overs (blue up) x 20
BOSU Bicycles (low back on blue) x 50
Jump Rope x 150
Tricep Push-up (hands on blue) / Jump Tuck  x 10
BOSU Air Core (R armpit / L armpit = 1 rep) (hands on black) x 10 each leg
Split Lunges w/ Back foot on BOSU (blue part) x 15 each leg (db’s an option)
Jump Rope x 150

Repeat 2-3 times
Down Dog
DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Home Workout

Warm-up: 5-10 min easy cardio
Toe Taps (standing, opposite hand to foot) x 20
Pelvic Bridge Marches x 20
DOWN DOG

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CHALLENGE – in between each round SPRINT for 60 seconds.  You can do this via running, rowing, cycling, jump roping or even elliptical.

**You can add weights to the squats & lunges.  You can also vary the “crunches” w/ plank hip drops or scissor kicks.  Be creative & ROCK the circuit!!!

Yoga – 5 min
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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New Year GOALS!!! Circuit dates announced!!!

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 BUT… 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!!!
2017

Making YOU time (even a quick 20 minutes) on a daily basis will help you lead a life full of amazing health and a fitness level you never dreamed of.  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, 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)

January 5th
January 12th
January 19th – NO CIRCUIT
January 26th
February 2nd
February 9th
February 16th
February 23rd

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member) There will be a free Saturday make-up circuit during this round.  Date TBA!  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
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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Thanksgiving Workout!!!

thanksgiving5Skipping your workout on Thanksgiving is NOT an option so here is a circuit you can do ANYWHERE!!!!  All you need is YOU, a jump rope & motivation!!!

Warm-up
5-10 minute power walk or jog
High Knee’s x 20
Butt Kicks x 20
Karaoke x 20 each direction
Pelvic Bridge Marches x 20
DOWN DOG

Circuit:
Push-up / Jump / Jump
(jump feet in then out) x 15
Sissy Squat Jumps x 20
(feet together, bring butt to heels then JUMP)
Jump Rope x 1 min or 150 jumps
Pike Push-up x 15 (top of head almost to ground, shoulders over wrist)
Reverse Lunge & JUMP x 10 each leg (stay on same leg for 10 reps)
Jump Rope x 1 min or 150 jumps
Tricep Chair Dips x 20
(find a chair and do dips with elbows IN)
Plank Hip Drops x 20
Jump Rope x 1 min or 150 jumps
Scissor Kicks x 50
Tricep Burpee’s w/ Jump Tuck x 10
Jump Rope x 1 min or 150 jumps

Repeat 2-3 times
DOWN DOG
DONE!!!
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I am grateful for YOU!!!  Let me know how your Thanksgiving morning workout goes!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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