Total Body Happy Thanksgiving Workout!

thanksgiving2014

It’s Thanksgiving week!! I am so thankful for so much in my life!! Not because I have it all or have the perfect body or a million dollars. I am just thankful for all that I have and all that I don’t. I am thankful for who I am and where I am right now. I am thankful for all that I have learned and all that I still have to learn, I am thankful for my friends & family. I am thankful to just be alive in this beautiful world and that I have a healthy body so that I can even do this workout or any one for that matter-so I will!! I will eat, I will drink and I will enjoy it!! I hope you do too! Remember being thankful for what you have currently will lead to more happiness and more thankfulness down the road!! It’s a lovely cycle that can only start with gratitude! Do this workout anytime this week or several times this week ūüôā !!

1. Plank jack to push up x 10

(start with a plank jack, go down to push up and repeat for 10)

2. Bicep curls x 15 with DB

3. KB swings x 20

4. Overhead triceps ext with KB x 15

5. Thumbs up lateral shoulder raises with DB x 10

6. Squat jumps x 10

7. Squat to shoulder press with DB x 10

8. Front shoulder raise with DB x 10

9. Pike sit ups x 30

Run 3 track laps or 1/2 mile as fast as you can (outside or on treadmill)

***Rest 45 sec in between each exercise/Repeat for 2 to 3 total rounds in 30 to 45 min.

***If you are using light weights you can feel free to do more reps and if you are using heavier weights then you can do less reps and if you are using the “just right weights” then you can do what I said. ūüôā

Happy Thanksgiving to you all! Be thankful!!!!

Remember to enjoy your friends, family and food!

xoxo

A

The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer ūüôā

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A

Bench & DB Upper Body Workout

bench and dumbbell workout

Hi guys!!! I just did this workout at home and it kicked my butt!!

Here is the low down:

I used 20 lb weights for everything

I used my living room coffee table/bench

I did each set to exhaustion

I rested 1 min to 1:30 between each set

Total time 40 min/3 rounds

Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps

Workout:

1. Alt. Punch (for me each round about 18  total punches)

2. One arm Row (12 to 15 each arm)

3. Chest Press (18 reps)

4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)

5. Dips (15 to 20)

 

I also drank 40 oz of water during this workout and there was lots of grunting!!

Try it and let me know what you think!!

A

 

 

Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A

November 2013 Upper Body/Core & Cardio Challenge

challenge change you

Hello all! I love fall and I love to exercise! My goal is to get you to also love to exercise. So I made a challenge for November that will give you a taste of my routine. You will get a new upper body and core exercise along with a different cardio challenge every day of the week except for Thursdays and Sundays-those are your rest/off days!

I do a lifting plan similar to this so I modified it for beginners like some of you or if you are further along you will hopefully at least learn some new exercises and above all else, ALL of you, will develop a routine that you can carry through to December and hopefully into 2014…wow, really 2014?¬†That came quick!!! You will be able to do these at home or at the gym.¬† I will give several options based on fit level and whether you are executing them at the gym or at home.

What you will need for this challenge:

1. Awesome Like Adrienne Nov 2013 Calendar

2. Dumbbells-lighter and heavier weight

***I use anywhere from 7.5 to¬†20 lb. DB’s***

3. Running or walking shoes

4. Chair or bench at home

5. Mat (or carpet)

I will post on facebook the move for the day so be sure to Like my page at the top right of this page so you can follow along. I will post pics or videos so you know exactly how to do it.

ALA Nov calendar

Hoping you will join my challenge for November and beyond to exercise, eat nutritious foods and honor yourself!!

xoxo-A

Legs & Shoulders

shoulders and legsMy favorite muscle groups to work are by far my legs and shoulders! Use this as a guide but use the appropriate weight dumbbells for your level of fitness. You should always be challenging yourself-NEVER go through the motions, make your breathing rhythmic and push through the last few reps! Of course before you would try any of these exercises make sure your doctor approves that you are healthy enough!!

Start-warm up on the row machine for 5 min or go as fast as you can to 500 meters

Lightweight dumbbell circuit 7.5lbs 15 to 20 reps of front raises, flye, row and press. Repeat 2 to 3 times.

Power T with 7.5 dumbbells (or whatever you can handle that burns you out around rep 10 to 12) Power T is a front raise and a lateral raise to make the shape of a “T” together! yay! Repeat 2 to 3 times.

Seated heavy shoulder press with 2 or more times the weight you used in the above circuit. So in this case 15lb + pair of dumbbells-3 sets of 6 to 8 reps. Rest for 2 min between the heavy sets.

3 sets of 25 Calf Raises-inner, outer and straight-make sure you hit all three positions!! Remember to SQUEEZE!!!

Leg extension machine-3 sets of 15

“Aero Squats” or otherwise know as one-legged squats-3 sets of 15 on each leg

Cossack lunges-3 sets of 15

120 Walking lunges

Hip adductor and abductors machines-3 sets of 15 on each

Barbell thrusters heavy alternating with push ups-21 thrusters, 10 push ups, 15 thrusters, 10 push ups, 9 thrusters, 10 push ups-ALL in a row without stopping…..and now you are DONE!

Enjoy!!!

xoxoxo-A