Posts Tagged ‘Workout’

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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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!!!
thanksgiving4

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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Circuit – For when I am on vacation!

I am going to Alaska for two weeks (EEEK!) so here is a workout you can do while I am gone.  (there are lots more written on Amy Approved so aim for 3 circuits per week!)
432206_373849746052229_2032485402_nEquipment needed: jump rope, band

Warm-up 5 min. (jog, elip, bike, row etc..)
Supermans 2 x 15
Down Dog

Jump Lunges x 20
Push-up / Reach / Reach (reach leg through opposite armpit) x 15
Plank w/ Side Taps x 20
Scissor Kicks x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

Tricep Burpee w/ Jump Tuck x 10
Band Rows in Plie x 20 (hold shaft of band)
Plie Jump Squats x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

Band Side Steps x 40 / Bicep Curls x 10
Pike Push-ups x 10
Sissy Squat Jumps x 20
(repeat 2-3 times)

RUN 2 minutes HARD (or jump rope)

DOWN DOG
DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Quick Metabolism Booster!

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I CHALLENGE you to wake up 20 minutes earlier and boost your metabolism with this quick circuit.  It doesn’t take much!!!

Warm-up 5 min (jog in place, jump rope, toe taps, butt kicks etc)
Supermans 2 x 15

Burpee w/ Push-up / Knee / Knee (knee to same armpit) x 10
Plank with Hip Drops x 20
Mtn Climbers x 20 (WIDE – plant foot to side of hand)
Pike Push-up x 10
Jump Lunges x 20
Seated Oblique Twists x 20 (feet up)
Tricep Push-ups x 10

Repeat 2-3 times
DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Roll the Dice Workout!!!

dice workoutA FUN workout that you can do ANYWHERE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Circuit you can do ANYWHERE!!!

 

 

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Warm-up 10 minutes (run, elliptical, bike, row, jump rope, power walk ETC)
Pelvic Bridges 2 x 15
DOWN DOG

Repeat 2-3 times
Set timer for 1 minute intervals with a 20 second rest in between

Push-up x 1 / Down Dog
Jump Rope
Pike Push-up x 1  / Jump Tuck x 1
Jump Lunges
Plank w/ Side Taps
Mtn Climbers (wide)
Tricep Push-up x 5 / Jump Squat x 1
Seated Oblique Twists (heels on ground if needed)

DOWN DOG = DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A glance at our girl who turned TWO this past weekend…

 

Charly2

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Circuit Time – AGAIN!!!

Workout2

Eat Clean, Train Hard, Be Well
Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Friday Fat Burn!!!

Warm-up – 1 mile jog or 8-10 min EASY cardio
Supermans 2 x 15
Int/Ext Rotation 15 of each (band or cable) (this is to warm-up your rotator cuff)

Bupee’s w/ Push-up x 15
Plank w/ Hip Drop x 20
Plie Jump Squat Tapping Hands to Ground x 20
Pike Push-ups x 15
Jump Lunges w/ Oblique Twist (into your front knee) x 20
Tricep Chair Dips x 15
Seated Oblique Twists w/ Feet in Air x 50 (touch hands to ground)

Repeat 2-3 times
Rest 1 minute in between rounds

DOWN DOG
DONE!

My circuits are written to BURN BODY FAT!!  So INTENSITY (and no chatting) is KEY.  Short intense bouts of exercise will get you leaner than ever before.

Train Hard, Eat Clean, Be Well

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Check out Amy’s online fitness superstore ShapeItUp.com!!

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Don’t wait til Monday…


Don’t wait until Monday…Get your workout in TODAY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Amy Harper is a certified personal trainer and also owns a fitness superstore that can supply you with all of your fitness equipment needs.  Check out our site: ShapeItUp.com!!

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