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...

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...

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...

Eat Right to Run Well

Eat Right to Run Well   Runners have different body types, shapes and sizes; as a result, food is not a one-size-fits-all proposition. While training, the single most important thing to do is experiment with different types of food and notice what supplies the most energy and best...

February Boot Camp Resu...

  At Chicago Women’s Fitness Inc., I give fitness assessments and set goals for all my clients. Goals can vary, but mainly the women that join my boot camp are there to lose weight and get in shape.   February’s Boot Camp Results 9 lbs lost  in 4 weeks 5% body fat...

A Better Post-Workout S...

Scholars, trainers and athletes have all debated the subject of stretching. One thing that they all agree upon is that in order to increase range of motion and flexibility, one must stretch. Depending on your goals, stretching before exercising is not necessary for those who workout less...

A Better Post-Workout S...

Scholars, trainers and athletes have all debated the subject of stretching. One thing that they all agree upon is that in order to increase range of motion and flexibility, one must stretch. Depending on your goals, stretching before exercising is not necessary for those who workout less...

Super Bowl Half-Time Wo...

Super Bowl Half-Time Workout  Start Date: Half-time                            End Date: After Half -time Duration:  20/40 minutes                 Session Length: 20 minutes/40 minutes Exercise...

February Fitness Camp

  1st week of February 2012 Progression workouts Highest weight loss for January 10 lbs in 4 weeks Highest body fat % lost – 5 % in 3 weeks      

Triceps Skull Crushers

Triceps Skull Crushers on the ball   Weight: 8 lbs./10 lbs. Reps: 15-20 Sets: 2-3 Rest between sets: 30 seconds How many days a week: 3   Sit on the ball and slowly walk your feet forward. Roll out until your head and shoulder blades are resting on the ball. Feet shoulder width...

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