Workout 30 - Hands Up!

This workout finishes with an intense blast to the shoulders.

Equipment needed: pair of dumbbells (lighter)

Warm-up (3- 5 minutes):

side shuffle

alternating front lunges holding the hip flexor stretch for about 5 seconds

inch worms

standing oblique twist

Workout:

circuit 1 (complete 3x):

Plank row with DB (10 each arm)

Squats (as many as possible in 1 minute)

circuit 2 (complete 3x):

DB swings (30)

push-ups (as many as possible in 30 seconds)

Bicycle crunches (50)

circuit 3 (complete 2 - 3x):

NO BREAK BETWEEN EXERCISES - only between circuits

20 seconds front raises

20 seconds side raises

20 seconds of overhead presses

20 seconds isometric T-hold (hold dumbbells with extended arms, even with your shoulders)

Have to read this!!!

We stumbled across this article and just had to share.

Hilarious!!!!

The 27 Rules of Conquering the Gym

Workout 29 - Gonna Make You Sweat!

Materials needed:  weights

Warm up

Standing Oblique Twists - 1 min

Butt kicker run - 1 min

Lunges with chest press - 1 min

Inch worms - 1 min

Walk on tip toes - 30 secs

Walk on heels - 30 secs

Remember if you aren't familiar with the exercise, check it out on our You-tube channel!

http://www.youtube.com/user/Fit4a6pack?blend=1&ob=video-mustangbase

Complete the following circuits starting at 25 sec intervals, then repeat for 30 sec intervals, and finally 40 sec intervals.  During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on).    You may not feel like you need it in round 1, but by round 3 you'll be looking for them! 

Alternating DB Squats with press

Dips

     Rest

Push-ups with half burpee

Alternating Backward Lunges

     Rest

Star Jumps

Plank Hip Dips

     Rest

Mountain Climbers

Squat Curls

     

Rest and then on to the next round!

Goal Setting: Part 2

More Tips to set those New Year's Goals!


Goal Setting

• Set realistic goals
• Be specific
• Commit to goals
• Reevaluate often

Ask yourself these questions before determining goals:

1. Why are you currently exercising or why do you want to exercise?
2. What motivates you to exercise?
3. What activities do you like?
4. Do you enjoy exercising?
5. Can you commit to regular exercise?
6. How do you schedule and organize your day (including exercise)
7. Do you make a reasonable effort to exercise?
8. Do you avoid missing workouts?
9. Do you feel good after a workout?

Tuesday Motivation!

Workout 28 - New Workout, New Moves!

We're taking advantage of some of the new exercises posted over the "break".  Check out our YouTube channel if you would like a demo of any of the following exercises.

5 minutes of dynamic warm-ups (see previous workouts if needed)
Complete each circuit, rest, repeat, rest, repeat again, then move onto the next circuit.  Repeat the entire workout 1x if your time allows. :)

Circuit 1:
15 DB plank rows each arm ( I use around a 10lb DB)
30 plyo(jumping) lunges
Repeat 2x

Circuit 2:
Star Jacks 30 seconds
15 squats with DB press overhead
Repeat 2x

Circuit 3:
30 DB swings
30 seconds mountain climbers
Repeat 2x

Repeat ALL circuits 1x

How'd you like this workout?  Post your comments below.

Tackle the New Year!

Happy New Year!

Cheers to a Healthy 2012!!

From Fit 4 a 6 Pack