It's Friday...and it's Funny!

Wednesday Wisdom

Swimsuit in 6 - Week 6 - Holiday Weekend Hangover Cure!

It's week 6, have you completed this workout 3 times a week for the last 5 weeks?  Hopefully you have and hopefully you are seeing some results.  Finish strong on this last week and we will have another summer workout for you next Monday for June!

P.S. we know bouncing back after a 3 day weekend is hard, but it's time to get back into the swing of things : ) 

Do Swimsuit in 6 exercises for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).  You can do it as a part of this workout or on the opposite days.  Your choice!

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

Ab Workout
When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast (finishing in style!)
30 sec Burpees / 30 secs march or jog recovery
repeat for 5 rounds


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

It's Friday...and it's Funny! And it's a Holiday Weekend!!

Lol I'm pretty sure a we all feel like this when doing certain yoga poses!  

What Do You Sweat For?

Swimsuit in 6 - Week 5 - Cardio Supplement Included

Chances are you might be debuting the swimsuit body this weekend (weather permitting).  That's why its important to keep working hard during week 5!

Do Swimsuit in 6 exercises for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).  You can do it as a part of this workout or on the opposite days.  Your choice!

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

Ab Workout
When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast
30 sec high knee run / 30 secs march or jog recovery
30 sec butt kicker run / 30 secs march or jog recovery
30 sec speed skaters / 30 secs march or jog recovery
30 sec alternating leg step ups / 30 secs march or jog recovery
rest 1 min and repeat 2-3 times


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

It's Friday!! And it's Funny!!

Hmmm...

Motivate It!!

Step forward today!!!

Swimsuit in 6 - Week 4 + Cardio Supplement

How are we doing?  Week 4 is here so with consistency you should be feeling:
 1.  like it's getting easier
 2.  you are experiencing progress


Do Swimsuit in 6 exercise for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast
30 secs shuffle with medball (or some weighted object)
30 secs jumping jacks
Repeat for 5 rounds without a break and then cool down


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

Friday Funny!!

Maxine always makes me laugh!

Motivation!

Swimsuit in 6 - Week 3 - Stay With It!!

It's week 3 of swimsuit in 6...how are we doing?  Remember, stick with it and you will see results!!  Men, this workout isn't just for the ladies!!

It's that time of year again...swimsuit season is rapidly approaching. (YIKES!)  We've put together 6 exercises to help you look great by the unofficial start of Summer.  We ask that you do these exercises 3 days a week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).

Commit to 3 days a week for 6 weeks with these exercises and you will see changes!!  We will add options in for you to do in addition to the main exercises in future weeks.  We will keep it simple as people adhere better to an exercise program when it is not overwhelming.

Don't be afraid of the pool this year...start working now!!  This workout is all body weight exercise so you can do it anywhere.

Warm - Up
1 - 2 min march or jog

1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

Friday Funny - 9 Exercises You Can Do With your Cat!

One of my students sent this to me and I had to pass it on.  I've heard of working out with your baby, but your cat? haha...mine cat is pretty big...this might be a good workout!!  Check it out on the following link for a Friday laugh.

http://cheezburger.com/64005

Wednesday Wisdom - Exercise your way out of that Plateaus!

Exercise and weight loss plateaus usually occur around 6 months of training or 6 months into weight loss (approximately).  If you want to get off the flat line, try some of these tips!

1.  First, try to determine the cause.  Have you changed just your eating habits, or just your exercise habits?  If so, try incorporating a change in both!

2.  Vary your routine.  Exercise is a stimulus and your body will adapt to it.  So change it up if you want to see more results!  Try something new...maybe something you've never done before.

3.  Increase intensity – most people underestimate how hard they are actually working out.  Interval training is a great way to "kick it up a notch".  Try short bursts of high intensity activity followed by short bursts of rest or low intensity activity.  You'll work harder, trust me!

4.  Change the order of exercise.  Do you always do the "same" routine, in the same order, every day/week.  Change up the order to confuse the body and relieve your mind of repetition.  

5.  Replace existing exercises with different/new ones!

6.  Vary reps and sets (depending on your goals).  Once again, the body gets used to repetition so change it up to change your body up.