Posts Tagged ‘Workout’

A Better YOU After Your Workout…JUST DO IT!!!


STAY MOTIVATED…When you workout you are a better wife, husband, mother, father, employee, boss, friend & overall person…You are worth it…GET IT IN!  Happy Friday!!!

 

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Friday Fat Burner

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Here is a quick, intense circuit that will get you burning fat on this summer Friday!

Warm-up:
15 min run
10 air squats
10 wide push-ups
DOWN DOG

1 minute intervals – Do as many reps as you can do in 1 minute

Plie Jump Squats (touch hands to ground, feet wide, toes out, jump overhead)
20 second recovery
Burpee’s w/ Wide Push-up (Jump out to plank, push-up, jump in, jump up & repeat)
20 second recovery
Prisoner Get ups (lay flat on mat, do a full crunch, stand up & jump.  Try to keep hands behind your head)
20 second recovery
Bicycle (lye on back, hands & feet do a bicycle motion, do not touch head or feet to floor)
20 second recovery
Tricep Chair Dips
20 second recovery

Repeat 3 times

15 minute RUN w/ 3 x 1 minute “fast”

DOWN DOG
STRETCH

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Friday Fat Blast

Warm-up 10 min jog

High Knee’s x 6 / Jump Lunges x 6 (repeat 3 times)
Push-up / Jump Knees to Armpit x 12 (go to both sides & to plank in btwn)
(Repeat 2-3 times)

SPRINT 2 minutes

Mtn Climbers x 20
Side Oblique Planks x 15 (each side)
(Repeat 2-3 times)

SPRINT 2 minutes

Burpee’s w/ Tricep Push-up x 12
Plie Jump Squats (feet wide, toes out, touch hands to ground) x 20
(Repeat 2-3 times)

SPRINT 2 minutes

Cool Down 10 minute moderate jog.

DOWN DOG
Upper Lunge
Forward Fold

Ahhhhh…..!!!

Happy Friday!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Circuit Challenge

Run 3-4 miles with 4 x 1 minute “fast” intervals

Set your interval timer for 1 minute intervals with a 20 second rest.  Repeat the each round of exercises twice.

Equipment: Stability Ball

Round 1 (repeat twice):
Plie Jump Squats (feet wide / toes out)
Stablity Ball Plank Pull Backs (feet wide, forearms on ball, back & forth with arms)
Push-ups / Knee-ups with legs on stability ball

Round 2 (repeat twice):
Jump Lunges with Oblique Squeeze (take ball & twist across front leg)
Tricep Push-up x 1 / Jump Feet In & Out = Repeat!
Butt Ball Bridges – 10 each side / keep switching until minute is up (ball on mid back, 90 deg angle on leg, push out of heel, hips move up & down, squeeze BUTT!)

1% BETTER EVERYDAY – YOU CAN DO IT!!!

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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!

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CIRCUIT Time

3-4 Mile Run

Jump Rope x 100 jumps – Buy one HERE
Seated Torso Rotations w/ Weighted Object x 30 (sit butt on floor, feet up, tap ground side to side with medicine ball, dumbbell or weighted object)
Burpee’s with Tricep Push-up (ELBOWS IN) x 15
Tricep Chair Dips x 15
Wall Sit (hands above head, squeeze gluts, push out of heels) x 1 minute

Repeat 2-3 times
Down Dog

DONE!!


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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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Friday = Challenge

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3-4 mile run OR 40 minutes of cardio then do the above circuit!

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Friday = Zero Equipment Kick Your Butt Circuit!

4-5 mile run

Jump Lunges w/ Twist x 20 (twist into your front leg & squeeze oblique)
Push-up Core / Core (knee to armpit) x 15
Plie Jump Squats (touch hands to ground) x 20
Side Planks x 15 (each side)
Tricep Chair Dips x 15
Hip Tic Tocs x 50

Repeat circuit 2-3 times

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Wednesday = Challenge Day!

Run 3-4 miles or 30 min

Push-ups x 2 / Feet Jump Mat x 4 (REPEAT 15 times!)
Jump Lunges w/ twist x 30 (twist into front leg & squeeze oblique)
Burpees with Tricep Push-up x 10

Repeat 3 times!


GET RID OF THIS!!!!!

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