Would you do this?
Warmup first & then 4x thru! And btw, for the jump rope, right & left =1 rep.
One you’d do?? Or no… ??
A Typical Lifting “Split”
A typical lifting “split” in case it helps anyone to see 👀 ???
Some prefer to do a full leg day 2x/week & I would too but I do so much in the way of weighted squats & plyometrics with my HIIT workouts & other interval workouts that it is just too hard on my knees & joints to do 2 full leg days. Some of my HIIT workouts are also like a legday workout. Do what’s best for YOU.
I usually lift 5 days/week & cardio about 6 days a week (running,TurboFire, spinning, crossfit & bootcamp/T25 style workouts); but some are short HIIT workouts & most cardio workouts are 30min or less. So all in all, I avg 30min lift & 30min cardio on most days. If building muscle mass is your goal & you’re not seeing results, then reduce cardio & increase lifting🙌🎯😉💪
Muscular Endurance
LET ME EXPLAIN THIS…
☝This is advanced & challenges muscular endurance. You can take short breaks. If needed, Modify to 8 reps, 15 reps or 20.
☝HR Push-ups are Hand Release Push-ups where you lay flat & lift your hands at the bottom of each push-up.
☝For jumping lunges, it’s 30 total (15 ea leg). Take shorts breaks as needed.
☝For Speed Skaters, right & left =1 Take short breaks as needed.
☝30 Tricep Push-ups is a LOT so do as many as you can on your feet (even if just 1, then do them on your knees with a towel folded under your knees. Do what you can, modify as needed & know YOUR fitness level).
♻♻♻3 Times thru this cycle will be a 20-25minute workout; 30 minutes once you add in a warmup & cool down
Be sure to stretch well !
✨✨✨✨✨✨✨✨✨✨✨✨✨
AB CRUSHER
3 rounds of the following ♻♻♻
Plank w/20 Side Touches
Plank w/20 Hip Drops (10 each side)
Plank on the ball w/20 crunches
20 Upright crunches.. or Bicycle Abs (lying flat on your back, aiming shoulder to opposite knee, alternating sides for oblique work …not shown)
*This video is sped up to fit it all in. ☝Go SLOWER & concentrate on form & isolation
Cardio or weights??
What’s your preference.. Cardio or weights??
Just a portion of the back routine I did today. This is SPED UP to fit it into 15 seconds, but in real life, control the weight & focus on the muscle contraction/isolation & then full extension.
Couldn’t fit in upright rows for the #traps & supermans for lower back. WERK THAT MUSCLE
Morning, Day, or Night exerciser???
I was up working out before 5:45 this morning, & for ME, that’s early😲! Props to those of you working out at 4 & 5 am!!😵 But I LOVED having my cardio DONE so EARLY (once it’s DONE of course).
I used to teach 6am #bootcamp classes💪 but I don’t have to workout “before work” anymore since I now work from home (#girlboss🙌💁).
BUT.. I did this today & it reminded me of the days where I *had to* & how important it is to place your alarm so that you HAVE TO get up! You won’t want to but #JustDoIt . You’ll be SO happy once it’s DONE👊💥✨👏‼
Fill in the blank…
If I could just ____, I know I’d have better results!
Oftentimes we know the answer & just writing it publicly helps👍
I finished that 💦SweatFest💦 #wod I posted about on the you-know-what app tonight then went & saw “Ant Man” with my hubby & son! (favorite dates) 💟.. but I despise Ants🙈 & there’s massive ants in that movie! beware!😷
🐜😱🐜😱🐜😱🐜😱🐜😱🐜😱🐜
Workout Buddy
These friends are ALL stronger than me & push me to want to do more when my body might normally say “nahhhh” but most importantly, we make each other laugh.
Don’t compare yourself to others but let others inspire you.. Even if it’s just via social media
Handstand practice anyone ???
Good morning #FitFam! 💟☀☕💪💟
May your Coffee and your Handstands be strong!!!
WOD 38
The #birthdayWOD I made up yesterday from my friend Cory Miller’s birthday! I won’t divulge how old she is tho! #TheseLipsAreSealed
It’s called WOD 38
38 walking lunges
38 Air Squats
38 Push-ups
38 Bicycle Abs
38 Tricep Dips
Repeat 3X.