Archive for the ‘Exercise / Fitness / Circuits’ Category

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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CIRCUIT TIME!!! July – Aug

summer

It’s that time again…  My July through August circuit dates are posted below.  Let’s rock this round!!!

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)
July 12th
July 19th
July 26th
Aug 2nd
Aug 9th
Aug 16th – NO circuit
Aug 23rd
Aug 30th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  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

summer1

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT TIME!!! May – June

601191_567653253257864_424959642_nIt’s that time again…  My May through June circuit dates are posted below.  Let’s rock this round!!!

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)
May 3rd
May 10th
May 17th
May 24th
May 31st
June 7th
June 14th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  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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March & April Circuit Dates

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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)
March 1st
March 8th
March 15th
March 22nd
March 29th
April 5th
April 12th – NO CLASS
April 19th
April 26th

8 weeks for only $180.00(Kennedy member) or $220.00 (non-member)  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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New Years Circuit Dates!!!

 2018                                                             Let’s ROCK 2018!!!
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)
Jan 4th
Jan 11th
Jan 18th – NO
Jan 25th
Feb 1st
Feb 8th
Feb 15th
Feb 22nd

7 weeks for only $157.50(Kennedy member) or $192.50 (non-member)  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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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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Holiday Circuit – confirm your spot!!!

thanksgiving5
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 2nd
Nov 9th
Nov 16th
Nov 23rd – Happy Thanksgiving – NO class
Nov 30th
Dec 7th
Dec 14th
Dec 21st
Dec 28th

8 weeks for only $180.00 (Kennedy member) or $220.00 (non-member)  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

turkey

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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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Fall Circuit – Do you have a confirmed spot??!!

260566_372272542876616_464869078_nThis fall wake up early and CHECK your workout OFF the list!!!!  My 6am or 7:05am class will help you build muscle, lean you down & drop body fat!!

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)
Sept 7th
Sept 14th
Sept 21st
Sept 28th = NO circuit
Oct 5th
Oct 12th
Oct 19th
Oct 26th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  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

Workout

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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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