Love Your Body or Booty in this Case!

Workout 34 - The Gambler

It's time to have a little fun and gamble during your workout as the intensity of this workout will be based on your luck!  You need one die (go steal one out of the monopoly game) to roll for your interval duration.  What ever number you roll (for example if you roll a 3) add a zero on it and go for 30 secs.  Roll a 1 go for 10 secs...but be careful if you roll a 6 you go for 60 secs!  The rule is...no cheating by re-rolling...the exercise gods will be watching you ;)

Warm-Up
Run or Jog in place - 1 min
Walking lunges with a chest press - 1 min
Standing oblique twists - 1 min
Walk around on tip toes - 30 secs
Walk around on heels - 30 secs

2-3 rounds of the following exercises at duration of your roll.  Rest only between rolls and at the end of a round:
Dumbell Swings
Alternating side squats
Burpees
Bicycle Crunch
Squat Curls
Plank Rows
Jumping Lunges
Tricep Pushups
Hip Dips
Jumping Jacks

Rest and repeat!

Workout 33 - Complete the List

Complete the following list of exercises however you like.  If you aren't up for doing all of them at once, break it up into sets of whatever you can handle.  The main thing is that you complete all the reps at some point during the workout and try to keep moving to keep the heart rate elevated.  This workout should take about 20 minutes.  All exercises can be seen on our You Tube channel http://www.youtube.com/user/Fit4a6pack?feature=mhee

Warm-up
Jog or march - 1 min
Butt kicker run - 1 min
Inch worms - 1 min
Walk on tip toes - 30 sec
Walk on heels - 30 sec

_____  50 Step ups (25 each leg)

_____  20 Plank Rows

_____  100 jumping jacks

_____  20 Superman planks

_____  25 Squats (wt optional)

_____  20 push ups

_____  20 dips 

_____  30 sec wall sit

_____  25 dumbbell Swings

_____  20 bicep curls 

_____  20 hip dips

_____  20 star jumps (finish like a superstar!)

A funny for your Friday

OK...so we thought we'd share a video but have to warn you that there are a few choice words (no f bombs but some content might be offensive).

If you think personal trainers have been asked some pretty funny questions, you would be right!
This video displays about every single possible thing we have both heard over the years.

Watch this video on YouTube for a Friday laugh.

Workout 32 - Top and Bottom

Approximate Workout Time = 40 minutes
No equipment needed




Dynamic Warm-up
Inchworms
Side shuffle
alternating forward stepping lunges with hip flexor stretch
standing oblique twists


Workout:

1 minute of bottom 1/2 push-ups
Rest 30 seconds
1 minute of bottom 1/2 lunges (one leg only)
Rest 30 seconds
Repeat 3x, alternating legs each round

1 minute of high knees
Rest 30 seconds
1 minute of butt kicks
Rest 30 seconds
Repeat 3x

1 minute marching glute bridges (while holding bridge alternate lifting feet off ground)
Rest 30 seconds
1 minute tricep push-ups
Rest 30 seconds
Repeat 3x


The middle section of cardio will be the kicker in this workout....if it's too much just cut the high knees and butt kick time in half (30 seconds).  Remember that you are always welcome to rest when needed but push yourself hard enough to get results.

Feeling Sore? Try this!

The beloved foam roller:
A foam roller is a self-massage tool used to lessen muscle adhesion's (knots) created from everyday activities and exercise.  The foam roller will enhance recovery and sometimes workout performance.  You will feel amazing after using the foam roller!  It’s important to avoid rolling over joints and bony areas such as your shins, hips, neck and the tips of your shoulders so you don’t cause pain.  The goal is to find spots that feel more tender so that you can work on dissolving the pressure.  About 30 seconds to 1 minute on each tender area is usually about all you need.
The best part is that you are in control of your massage and don't have to worry about a therapist spending too much time on one area making it feel worse rather than better.  


The foam roller is best used followed by stretching BEFORE a workout.

Here's a great tutorial link on You Tube.


Where to purchase:
In stores like Target
or Power Systems 
or Perform Better


We recommend the 36" full round foam roller (6" diameter) because it can be used for balancing, Pilates and abdominal strengthening exercises as well as ironing out those knots.

Love this!

Workout 31 - ABSolutely!

A workout to work on that 6-pack!

Warm - Up
March or Jog in place - 1 min
Standing Oblique Twists - 1 min
Slow sumo squats - 30 sec
Butt Kicker Run - 1 min
Inch worms - 1 min

Remember if you aren't familiar with the exercise, check out our videos on you-tube!  http://www.youtube.com/user/Fit4a6pack?feature=mhee

Perform all exercises 45 secs and repeat 3 rounds

Reclined Russian Twists (like we did with the pumpkins only use a weight now)
Jumping Jacks
Plank to Pushup

Rest 30 - 45 sec 

Squat Jumps (squats for low impact option)
Superman Planks
High Knee Run

Rest 30 - 45 sec


Plank Hip Dips
Speed Skaters
Wall Sit (sit with back against wall, knees at 90 degrees, and NO hands on the legs--that's cheating!!)

Rest 30 - 45 sec and repeat round!