Posts Tagged ‘Move’

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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Monday Motivation!!

motivation

It takes 30 days to create a habit. What are you starting today that will become a healthy habit??
#‎amyapproved‬ ‪#‎fitness‬ ‪#‎wholefoods‬ ‪#‎sleep‬ ‪#‎watertoo‬ ‪#‎mondaymotivation

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Get Outside & MOVE!!!

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Fat Burning CIRCUIT

Jog / Elip / Power Walk / Row 10 minutes
Supermans 2 x 15
DOWN DOG

Burpee’s w/ Push-up x 15
Ball “V” ups x 20 (shins on ball – hands on ground – “V” butt into air)

Run / Stair Step or Row x 3 minutes

Jump Lunges tapping Stability Ball to ground (over front knee) x 20
Pike Push-ups / Jump Tuck (= 1 rep) x 15

Run / Stair Step or Row x 3 minutes

Forearms / Forearms / Hands / Hands x 20
Plie Jump Squats x 20

Run / Stair Step or Row x 3 minutes

Tricep Chair Dips x 20
Ball Taps w/ feet in air x 30

Run / Stair Step or Row x 3 minutes

DOWN DOG
DONE!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Exercise = Energy!

This photo says it all!!!  MOVE daily!!!!  Even if you are taking a day off from exercise go outside and do some light yard word, a quick power walk or some yoga.  You WILL have more energy afterwards!

Run / Elip / Bike 10-15 min
DOWN DOG

Repeat 2-3 rounds:

Jump Rope x 100
Jump Lunges w/ Oblique Twist x 20 (twist into front leg)
Pike Push-ups x 10
Oblique Side Planks x 15 each side
Wide Push-ups x 10
Walking Lunges w/ Butt Kick x 20
Tricep Push-ups x 10

REPEAT 2-3 times

Down Dog
Run / Elip / Bike 30 minutes w/ 3 x 30 seconds “hard” w/ 1 min rest in between

DONE!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Eat Clean, Train Hard, Be WELL = Amy Approved!

Eat Clean, Train Hard, Be WELL!!

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Wednesday = Challenge

Plank with Side Toe Taps x 1 min
Plié Jump Squats x 15 (toes out & tap hands to ground)
Wide Push-ups x 10
Pike Push-ups x 10 (Pike butt in air, head down, use shoulders)
Tricep Push-ups x 10
Hip Tic Tocs x 50

Repeat 3 Times!

Take the Challenge!

20120522-072859.jpg

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Running / Hiking Speed Interval Workout

Wake Up Early
Drive to a Dirt Trail – Shell, Bishops, Madonna, Cal Poly etc…
MOVE!!!

*Easy Run / Hike 12-15 minutes
*Run / Hike “Fast” 30 seconds
*Run / Hike “Easy” 1 minute
*Repeat Intervals “Fast” 30 seconds “Easy” 1 minute – 10 times
*Finish the Workout with 10 Minute Easy Jog / Hike

Post Cardio:
Push-ups x 10
Jump Lunges x 20
*Repeat 3 times

YOGA – 5 minutes

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