Posts Tagged ‘Circuit’

Sizzlin’ Summer Circuit – home or gym!!!

 

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Warm-up with a 2 mile run or 15 minutes of alternative cardio
DOWN DOG

3 sets of each “superset” (do 3 sets of each paired exercises)

Single Legged Squats (holding a TRX or bar) x 10 each leg
Push-up / Jump Tuck x 10 (one push-up followed by one jump tuck – jump feet in then out)

RUN or STEPMILL – 3 minutes HARD

Single Legged Roman Dead Lifts – 15 each leg
Pike Push-ups x 15

Seated Oblique Twists w/ 20lb DB x 30 (lighter weight if needed)
Scissor Kicks x 20

RUN or STEPMILL – 3 minutes HARD

DB Bicep Curls in Plie x 15 (pick a weight that is fatiguing by 15 reps)
Plie Jump Squats x 20 (touch hands to ground)

Tricep Skull Crushers w/ barbell or db x 15  (pick a weight that is fatiguing by 15 reps)
Jump Rope x 100

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Do YOU have a CONFIRMED spot??

circuit22

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… Follow us on Facebook!
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Fat Blasting Circuit!!

998758_398546286915908_1137653502_nI LOVE this saying!  Short bursts of intense exercise will CHALLENGE & CHANGE you!!!  Push your bodies, recover, eat clean & then sit back & see the results.  YOU CAN DO THIS!

Warm-up 10 min (elip, jump rope, run, power walk, bike, power squats etc)
Pelvic Bridge Marches 2 x 20
DOWN DOG

Air Squats & Jump (tap hands to ground) x 20
Push-up / Jump Tuck x 15
Seated Oblique Twists x 20 (use a db or med ball if possible)
(repeat 2-3 times)

Band Rows in a Seated Position x 20
Mtn Climbers (WIDE) x 50
Scissor Kicks (on your back) x 30
(repeat 2-3 times)

Band Side Steps x 20 / Bicep Curls x 10
Tricep Push-up / Jump Tuck x 10
Jump Rope x 100
(repeat 2-3 times)

DOWN DOG
DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods
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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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Circuit Time!!!

Workout5NEW CHALLENGE!!!!!

Happy Fit (ALMOST) Friday!!!!

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

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Fitness Challenge #3!!!!

challenge

XoXo
Eat Clean, Train Hard, Be Well

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Exercise CHALLENGE – BURPEES!!!

30 Day Exercise Challenge
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Day 1:  5 Burpees
Day 2: 10 Burpees
Day 3: 15 Burpees
Day 4: 20 Burpees
Day 5: DOWN DOG / Rest Day
Day 6: 20 Burpees
Day 7: 25 Burpees
Day 8: 30 Burpees
Day 9: 35 Burpees
Day 10: DOWN DOG / Rest Day
Day 11: 35 Burpees
Day 12: 40 Burpees
Day 13: 45 Burpees
Day 14: 50 Burpees
Day 15: DOWN DOG / Rest Day
Day 16: 50 Burpees
Day 17: 55 Burpees
Day 18: 60 Burpees
Day 19: 65 Burpees
Day 20: DOWN DOG / Rest Day
Day 21: 65 Burpees
Day 22: 70 Burpees
Day 23: 75 Burpees
Day 24: 80 Burpees
Day 25: DOWN DOG / Rest Day
Day 26: 80 Burpees
Day 27: 85 Burpees
Day 28: 90 Burpees
Day 29: 95 Burpees
Day 30: 100 BURPEES

Can you take on the challenge??
XoXo
Eat Clean, Train Hard, Be Well
Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

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Eating Clean While Dining Out – EVEN during the holidays!!!

So many people make excuses such as “oh well it’s the holidays” or “I’ll start January 1st” when it comes to food choices over the holiday season.  This is a HUGE recipe for disaster.  Do NOT wait until January to clean it up!!!  I am not saying eat 100% perfectly clean.  If you get your workouts in it’s OK to have a sweet treat a few times per week without seeing your weight soar.

Last night we went to Jaffa Café in the village of Arroyo Grande.  If you ASK for a gluten dairy free meal they accommodate you!!!  DO NOT be afraid to ask!!!  I had a chicken salad, cucumber salad & grape leaves.  It was AMAZING, satisfying & CLEAN!!!!jaffacafeMy January circuit sign-up is HERE!!!  I have openings in both my Thursday 6am and 7:05am classes.  Want to lean down, increase your CORE & overall body strength, workout with a FUN  group & shock your body each and every week???  Click HERE for details on my next round that begins January 8th!!!

Happy Holidays!!!!
XoXo

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
ShapeItUp.com – YOUR Fitness Superstore

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Holiday Circuit!!!

 

Charly 12-14 Months 067It’s that time of year to RAMP UP your fitness!!!  Do NOT wait until January 2nd to begin…  Holiday party’s, craziness, busy busy schedules can leave you feeling plump, heavy & bloated sooooooo here is a circuit that you can do anywhere!!!

Warm-up 10 minutes (power walk, jog, jump rope, air squats, elliptical, row etc…)
Pelvic Bridge Marches x 20
DOWN DOG

Squat Jumps x 20 (touch PALMS of hands to ground)
Push-ups x 10
Seated Oblique Twists x 20 (use a db or something weighted if possible)
Burpee’s w/ Tricep Push-up & Jump Tuck x 10
Tic Toc Lunges x 10 each leg
Plank w/ Side Foot Taps x 20

(repeat 2-3 times w/ a 1 minute rest after each round)

Down Dog
DONE!!!

Happy Holidays!!!
XoXoXo

Amy Approved = Creating Harmony Through Fitness & Whole Foods…
ShapeItUp.com = Your Fitness Superstore

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Believe it or not the holidays are around the corner…  My theory – do NOT wait until January 1st… Start TODAY… Get lean & mean BEFORE the holidays with my Early Morning Circuit class!!!!!

Thursdays 6am OR 7:05am
7 weeks
Starts Oct 30th
Ends Dec 18th
(NO circuit on Nov 27th due to Thanksgiving holiday)
Cost: $157.50 (Kennedy Club Fitness member) $192.50 (non-member)

Contact Amy to sign up: amy@ShapeItUp.com  or 805-234-2780

179581_464470473568308_1386868995_nThe small group atmosphere will motivate you to work harder & reach your goals this holiday season!!!

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.  Let’s reach your fitness goals this holiday season!!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

ShapeItUp.com Fitness Superstore

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