Workout 129 - Tell us you like your arms now!

Arms- warm-up first with these cardio-based moves to bring the heart rate up and prepare your muscles for the workout (1 minute each unless specified):
Jog in place
Butt kickers
Clap hands in front and then behind your body
Arm circles forward (30s)
Arms circles backward (30s)
Side plank walks

Workout (1 pair of 5 - 10lb dumbbells needed):
No break between exercises
15 push-ups
15 Reverse flyes
15 Overhead triceps extensions (hold both or 1 dumbbell)
15 Mountain Climbers
15 Bicep Curls
15 Shoulder side raises
15 Overhead shoulder presses
1 minute plank (on hands)
Rest - repeat 2x

Complete this workout 3x per week for amazing results along with the lower body compliment to be posted Thursday this week!

Workout 128 - On the floor

Because some days we just want something different...most exercises are on the floor today.

Warm-up:
Jog in place
Side shuffle
Inchworms
Marching glute bridge
side plank walks


Workout:
Break as needed between exercises.

1 Leg Glute Bridge left (hold 1 minute)
1 Leg Glute Bridge right ( hold 1 minute)
Push-ups (1 minute - as many as you can in the alotted time)
Mountain Climbers (1 minute)
Side Plank Hip lifts left (30 seconds)
Side Plank Hip lifts right (30 seconds)
Plank Hold on elbows (1 minute)
Plank ski jumps (30 seconds) jump both feet toward elbows alternating sides
Prone swimmers (1 minute) on stomach, lift feet off the ground and kick like swimming. knees straight, move from hip joint.
Glute kicks right (1 minute) on all fours kick leg back and up (stomp foot print on ceiling)
Glute kicks left (1 minute)

Repeat 1 - 2 x

Friday Funny!

Workout 127 - Accumulator

It's been a few months since we've done an accumulator.  Ready to rack up some reps?  The accumulator workout does just what it says...accumulates exercises!  Start with round 1 each time.  Even when you move on to round 2, you must first complete round 1 and then round 2.  When you move on to round 3, you start with round 1, then do round 2 and then do round 3.  10 reps for all exercises.  Take a small break between rounds.  If you don't have weights, substitute a body weight exercise.  At the beginning you may not need much of a break, but by the last few rounds you will be looking for them!  Good luck :)

Warm Up
March or Jog - 1 min
Butt kicker run - 1 min
Standing oblique twists - 1 min
Kick butt lunges - 1 min
Hand claps (front/back) - 30 secs
Walk on tip toes - 30 secs

Round 1 - 10 bicep curls
Round 2 - 10 dumbbell swings
Round 3 - 10 glute bridges
Round 4 - 10 plank rows (each side)
Round 5 - 10 diagonal lunges (10 each leg)
Round 6 - 10 triceps pushups
Round 7 - 10 bicycle crunches (each side)
Round 8 - 10 star jumps - Finish like a superstar!!

Cool down and stretch.

Wednesday Wisdom - Healthy Tailgating!

We are in the prime of tailgating season!  Love to tailgate, but don’t want to sabotage your diet?  Here are some healthy options straight from the coach’s wife:

·      Replace fat-filled brats with turkey brats (It’s a difference of 450 calories and 37 grams of versus 160 calories and 9 grams of fat for the turkey)

·      Soups are usually are healthy choice, especially if loaded with veggies and protein (such as the beans in chili)

·      Skip the nacho cheese bring on the salsa.  Pair fresh salsa with baked chips and you have yourself a tasty low-calorie treat!

·      Enjoy your favorite brew, but switch it out for zero-calorie beverages (water) just before kick- off.

Earn an “extra point” for playing a game of touch football during the tailgate.  Play for 30 minutes and you’ll burn approximately 200 calories, enough to cancel out that turkey brat!

Tuesday Motivation!

Workout 126 - Put Up Your Dukes!

Boxing inspired workout today...we think it is very fitting for a Monday to punch air :).

Warm - Up

1 min side shuffle, 1 min standing oblique twists, 1 min drop step squats, 1 min plank walk, 1 min easy punches

1 min upper cuts

1 min rolling plank

10 diagonal lunges each leg

repeat this 3 times with no break

Rest 1-2 minutes

1 min cross punch/ squat jump combo

1 min bicycle crunches

10 side plank dips (each side) 

repeat this 3 times with no break

Rest 1-2 minutes

1 min elbow smashes with shuffle

1 min speed bags

10 squat jumps

repeat this 3 times with no break

Cool down and muscle release with some stretches.

Workout 125 - Hut-Hike!

I heard from a few of you about how much you liked the football inspired workout so here we go again with a few different exercises this time!
Warm Up (these are very similar to warm up exercises of football players!)
30 sec high knee run (travel with both of these)
30 sec butt kickers
1 min inch worms
1 min side shuffle
1 min gate swings


Workout:

The numbers below represent the 10 yard lines on the field.


10 burpees


20 dips
30 squats (jump squats if you are up for it)

40 mountain climbers

50 seconds of High Knee run in place (think of this as the tire drill)
40 plyometric (jumping) lunges
30 3-step power speed skaters

20 push-ups to side plank
10 star jumps

TOUCHDOWN!!!