Fitness Friday

Warm-up:

  1. 30 seconds High Knees
  2. 30 seconds Butt Kicks
  3. 30 seconds Jumping Lunges
  4. 30 seconds Mountain Climbers

Workout: 3 Rounds

  • 20 squats
  • 12 push-ups
  • 30 jumping jacks
  • 50 little flutter kicks
  • 20 walking lunges
  • 20 supermen
  •  45 SECOND BREAK/DRINK
  • 15 tricep dips
  • 50 calf raises
  • 5 burpees with push-up
  • 30 Russian twists
  • 20 table kick-outs
  • 10 plank jacks

Stretch afterwards while concentrating on deep breathing and lowering your heart rate!

Fitness Friday

Warm-up:

  • 30 sec – Jumping Lunges
  • 45 sec – plank
  • 30 sec – tuck jumps
  • 45 sec – plank
  • 30 sec – jumping lunges

CARDIO: 15 minute run (increase speed a little every 5 minutes)

BODY RESISTANCE: 10 minute AMRAP: Get a Stability ball if possible!!

  • 10 SB Leg CurlsAlt.
  • 15 SB Back ExtensionAlt.
  • 10 SB Hip LiftsAlt.
  • 20 SB CrunchesAlt. 

If you cannot get a stability, perform each exercise on a hardwood or tile floor. Refer to alternate pictures.

Madness Monday

WARM-UP:

  • 30 seconds – Forward lunges in place
  • 30 seconds – High knees
  • 30 seconds – Reverse lunges in place
  • 30 seconds – Butt kicks
  • 30 seconds – Squats
  • 30 seconds – Jumping jacks

20 minute AMRAP (As Many Rounds As Possible

  • 12 Lateral step ups [6 each leg] (use dumbbells if you want; but a weight that you can be consistent with using)
  • 8 Tuck Jumps (drive your knees up to your chest, make sure these are consistent jumps right in a row; have a little of pauses as possible)
  • 8 Supermen ( hold for a count at the top)
  • 4 Burpees w/ a push up

COOL DOWN: 3-5 minute jog with static stretching including:

  1. Kneeling hip flexor lunge
  2. Pike
  3. Figure 4
  4. Standing Quad stretch

Madness Monday

Warm-up:

  • 5 minute light jog
  • Dynamic Stretching
  • 8 reps each: Knee up& grab, Heel up& grab, Forward lunge with a twist, Reverse lunge with a twist, Kick ups, T walks, Leg Swings
  • 20 reps each: High Knees, Butt Kicks

Workout:

  • Go for a run for a certain amount of time which is divisible by 5 (example: 20 mins, 40 mins)
  • After every five minute interval complete:
  • 12 Squats
  • 8 Crunches
  • 4 Push-ups

Cool Down:

  • 5 minute walk
  • Stretch : Quadriceps, Hamstrings, Abs, IT Bands, Calves, Ankle rolls

 

Throughout the run, concentrate on form even if you are getting tired. Never sacrifice proper technique on any movements you complete. Make sure you start your next five minute interval run AFTER you complete each exercise. Do not start the watch until you begin running again, so your workout total time only includes your running time. Have a great workout!!

Madness Monday

Start your week off right by completing a high energy workout! This workout is about increasing your heart rate while engaging in exercises that work different muscle groups of your body. All the movements will be body weight resistance exercises so they will require minimal to no equipment! There will be a count down for this workout; reps for each exercise will begin at 10 and work all the way down to 1 rep. Feel free to work at your own pace and level of intensity. Keep a water bottle by your side and something to keep you pumped up like a partner or music!

Warm-up: 5 minutes

  • :30 Walking High Knees
  • :30 Kick ups
  • :30 Arm Circles (forwards & backwards)
  • :30 Crunches
  • :30 High Knees
  • :30 Calf Raises
  • :30 Squat Pulses
  • :30 Tricep Dips
  • :60 Plank

Workout:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • Mountain Climbers (1 rep = both legs)
  • Push-ups
  • Supermen
  • Tuck jumps
  • Squats

Cool Down:

  • 20 Hip Lifts
  • 20 Pointer
  • 20 Quads (10 each leg)
  • 5 minutes of Stretching!!

Hope you enjoy the workout and feel great afterwards!! All these movements are very basic, so if you need or want any modifications to make them harder or easier just comment and I can let you know what you can do!! Also, if you do not know what some of the movements are, leave a comment and I will be happy to explain the exercise!!