Starts today!!! Join me in a little extra movement for the next 15 days! Starts 12/8 and ends Monday 12/22!! You can do this at any fit level! I especially want those of you that think you can’t to definitely do it! Add this onto your existing workouts or just do this for the next 15 days. Your body wants to be moved!! If you can’t do all that is asked at one time (especially as they get harder) break them up in half and do some in the morning and some at night, as long as you get them done by the end of the day you are good! ย For example on day 12 you can do 50 squats, 15 push ups and a 1 min plank in the morning. Then, at the end of the night you can finish with a 50 sec plank, 15 more push ups and 50 more squats. Ready, set, go!!!
Tag: squats
Sorry Not Sorry Full body Workout
Perform 2 to 3 rounds in 30 to 45 min with or without some laps in between each round! You will be out of breath and on fire pretty much the entire time especially if you add in the laps!ย
*** Just 2 rounds = 70 squats, 80 Jump Squats & 80 push ups……Sorry ๐ Not Sorry ๐ ***
20 Toy soldier squats
8 squat jumps/8 push ups
15 Prison Squats
8 squat jumps/8 push ups
20 Plank jacks
8 squat jumps/8 push ups
15 DB Dead lifts to shoulder press
8 squat jumps/8 push ups
20 KB standing up/downs
8 squat jumps/8 push ups
15 ea side DB triceps kickbacks
>>>Run 2 laps or 1/4 mile/Rest 1 to 2 min/ Repeat for 2 to 3 rounds
xo-A
Squatastic Workout!
Great overall body workout that you can do at the gym, at the track or even right outside your front door!
**10-1 push ups: do 10 push ups rest for 10 seconds then do 9, rest for 10, then do 8, rest for 10… until you get to 1
**10 -1 Squat/Hold: do 10 squats then hold for 10, do 9 squats, then hold for 9, do 8 squats, then hold for 8….until you get to 1
I used a 20 lb KB for the swings and twist and a 10 lb KB for the walk up downs and walk overhead hold
Enjoy!!!
xo, A
GLUTETOBERFEST BOOty Challenge!
Happy October!!!!
One word-GLUTES!!! (other wise known as your booty, butt, bum, apple-bottom)
Let’s FOCUS on shaping our bums all month long!
We will focus onย 6 great exercises that target and shapeย our glutes! We will repeat them each weekย AND up the sets/reps!
Here is the schedule:
WEEK ONE-ย 3 SETS OF 15 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY
WEEK TWO-3 SETS OF 20 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY
WEEK THREE-4 SETS OFย 25 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY
WEEK FOUR-4 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY
WEEK FIVE-5 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY
Here are the exercises:
Mondays-ย SINGLE LEGย SQUATS-(TIP-if you need help you can hold onto a chair in front of you or you can bend down like you are going to tie your shoe and touch the floor with your finger tips… helping to keep you grounded whileย squatting on the same leg for the number of reps indicated then switch legs)
Tuesdays-LUNGES-(Tips-go as low as you can but make sure you keep a good form by keeping your chest and head up. Also, never extend your knee past your toes. Arms up (like in the pic) is the hardest version so if you need to pleaseย keep your arms at your sides or hold yourย waist)
Wednesdays-LEG KICKBACKS–(Tips-can be done on the floor or on a chair, bench orย even standing against a wall. Extend your leg back and pause/squeeze glutesย before letting back down)
Thursdays-SQUATS-(Yay!!! Tips-chest and head up, butt goes straight back, knees never extend over toes! If you are just starting out try sitting straight down and getting back up repeatedly on a bench or chair to get your form down and to start to strengthen those muscles!)
Fridays-STIFF LEGGED DEADLIFTS W/ DUMBBELLS-(Tips-follow the picture-legs are “stiff” but knees are slightly bent-never locked-dumbbells go down to about your shins and then pull everything up and squeeze glutes then release back down)
Saturday-FIRE HYDRANTS-(Tips-so fun to do with the kids if you have any! Focus on your glutes, pretend like you are a dog, lift your leg, squeeze, add a kick if you want then release back down)
Sunday-Rest Day!
Remember sleep, stretch,ย eat well, stay hydrated and focus on your form with all of these exercises!!!
Remember to do the number ofย sets/reps on each leg if you are doing one of the single leg at a time exercises!
Break/Rest for a min or 2 between each set. These shouldn’t take more than 10 to 15ย min per day so make sure you take the time each day to do themย so you can see the difference at the end of the month!! Your booty will thank you!
Keep me posted on your progress!!! xoxo-A