12th of Day of Christma...

On the Twelfth Day of Christmas my Trainer gave to me 12 Step-ups 11 Burpees 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms...

11th Day of Christmas W...

On the Eleventh Day of Christmas my Trainer gave to me 11 Burpees 0 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3...

10th Day of Christmas W...

On the Tenth Day of Christmas my Trainer gave to me 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star...

9th of Christmas Workou...

On the Ninth Day of Christmas my Trainer gave to me 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star Bursts 1 Rolling...

8th Day of Christmas Wo...

On the Eighth Day of Christmas my Trainer gave to me 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star Bursts 1 Rolling...

7th Day of Christmas Wo...

On the Seventh Day of Christmas my Trainer gave to me 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up     Today do all seven of...

6th Day of Christmas Wo...

On the Sixth Day of Christmas my Trainer gave to me 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Today do all six of these exercise and tomorrow you will...

5th Day of Christmas Wo...

On the Fifth Day of Christmas my Trainer gave to me 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Turn Over -Kicks:  Get on your hands and knees. Kick out right leg behind you and as...

4th day of Christmas Wo...

On the Forth Day of Christmas my Trainer gave to me 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Today do all four of these exercise and tomorrow you will receive the 5th day exercise to add...

3rd Day of Christmas Wo...

On the Third Day of Christmas my Trainer gave to me 3 Squat Start Bursts 2 minute arms circles 1 Rolling Get-up       Today do all three of these exercises and tomorrow you will receive the 4th day exercise to add them.   Squat Star Bursts: Aka Air Jacks, Stand with...

2nd Day of Christmas Wo...

On the Second Day of Christmas my Trainer gave to me 2 minute arms circles 1 Rolling Get-up       Today do both of these exercise and tomorrow you will receive the 3rd day exercise to add them.   Arm Circles: Stand with your feet apart and arms out to your side and...

1st Day of Christmas Wo...

On the First Day of Christmas my Trainer gave to me 1 Rolling get-up       Today do this this exercise and tomorrow you will receive the second day exercise to add to it.   Rolling Get Ups: Lay flat on your back on a mat, Leg extended in front of you. Roll your legs...

Super Energy Bonus Food

  Super Energy Bonus Food In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of...

Burn Baby Burn!

Burn Baby Burn Workout This is an awesome exercise routine for the 4 of July.   Round 1 Do Squats (full range of motion and fast) until you start to feel the burn, then drop down half way into your squat position and hold for 1 minute. Rest for 30 seconds walk around, sip on your water...

Tips for Summer Exercis...

  Summer will officially be here on Wednesday June 20, 2012         Tips for Summer Exercising   The time of day is important. Avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to work...

Wall Sit

  Wall Sit   Set:  1-3 Reps: 1 minute Weight: Rest between Sets: 20-30 seconds How Many days a week: 3 times a week   Stand about 2 feet away from the wall with your feet hip width apart. Place your back against the wall. Bend both knees and lower yourself down until about 90...

Lose your last 10 lbs

  6 Plateau tips to lose your last 10 lbs 3 day rule: On day 1 and 2 eat the same calories and on day 3 up your calories just a little, then on day 4 you are back to your same calories repeat. *Note women should be eating 1200 a calories. Increase your small meals daily:  Change 4...

What to eat before a ru...

  Before the run   Running on EMPTY is a bad idea, especially on long or intense outings. Whether it is morning, noon or night, make sure you have something in your belly to provide the energy you need to fuel a run. Timing of a pre-run meal is important, too, particularly early...

Kneeling Kick Outs

Kneeling Kick-Outs Set:  1 Reps: 1 minute each side Weight: Rest between Sets: How Many days a week: 3   Kneel on the mat with your right knee bent and out to side of your body. Left knee positioned on the floor. Your palms are positioned flat on the floor. Kick out to the side by...

Step-Ups

Step-ups   Set:  3 Reps: 20 Weight: 8lb-12lbs Rest between Sets: 30 seconds How Many days a week: 3   Stand next to a flat bench/chair or 2-3 steps. Step up onto the bench with the right foot and then bring up the left foot so that you end up standing on the bench with both feet....