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...

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...

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...

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...

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...

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....

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...

Bicep Curls

Bicep Curls Weight:  5 lbs./8lbs Reps: 20 Sets: 2 Rest between sets: 30 seconds How many days a week: 2   Stand with your feet hip width apart. Hold dumbbells in both hands. Feet shoulder width apart. Palms are facing up. Keep your arms to your sides and curl the weight up towards...

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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