Medicine Ball Workout

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April 19 Medicine ballWho might try this one?!

Quick, low-impact, but high-intensity. If you have a soft medicine ball & a wall that’s at least 9feet then you should give this a try. Warmup first!

30 #wallballs, no breaks
15 #RussianTwists w/the ball
15 push-ups
15 (each leg) hamstring bridge lifts

3-4 rounds depending on fitness level & time ⏰

If you don’t have a soft medicine ball (I use a 14lb ball), you could use Dumbbells on your shoulders or a barbell to do a squat followed by an overhead shoulder press.

Leg Day

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5 exercises, 16-20 controlled reps (this is sped up) 3 sets!
I mixed in triceps in between sets (& I’ll post that too)

If you watch, will you click Like or share while you’re at it?? I need to know if you like these

For legs, I do a workout I’ve made up like this 1-2x a week or a combo of exercises from BodyBeastLegs, 21DF plyo from 21DayFix Extreme & ChaleanExtreme

Leg_day

National Siblings Day with Chalene and Jenelle

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LOVED getting to spend some time with my sister Chalene Johnson while on vacation. Woke up at 4:50am every morning to get to her Chalean Extreme and PiYo classes too! Click the Video below to see our workout at sunrise.

April_11th

Who pushes you to be your best?

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Who Pushes youIt’s hard to believe we met when we were 12. I thought he was so cool because he was hilarious, super athletic, & smart. Now Matt & I have been married over 20 years, we’re best friends, we’re stillll pushing each other & most importantly, making each other laugh

Here was our WOD yesterday while the boys did T25
30 minutes
Do as many rounds as possible … We did 4 rounds. FIRST, warm up!
1/2 mile Run/sprint
25 Thrusters (65 Lb Barbell)
25 box jumps

Poolside Fun

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Awesome morning!
Did a KILLER FUN 6:45am ‎spinclass‬ with my sister Chalene Johnson at turbobff’s spin studio – LOCO Cycle! Now for family time at the pool with the kids

Poolside fun

What’s your soul mate workout???

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Btw, tickets are almost sold out for the Grand Rapids, Michigan Super *Sunday* (coach training + I’ll teach Turbo) hosted by Leslie Merriman Kortes! Over 400 tickets sold already & the last bunch is expected to go fast.

Super Sunday

Who do you Compete with?

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Only compete against that inner voice that tells you “you can’t do/be that”…shut that liar down

Deal ???

Who do you compete with?

Be Your Best Coach

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You are your motivation and You are your solution.
Click Below to play Video.
Be your Best Coach

It’s In The Not Knowing That We Get Stuck

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Not in the knowingTrue, right?!
…Because what if you act on it & you fail?! The path to success involves failures & mistakes.. In fitness & in business. You will probably suck at first & wanna quit at times! You need to expect that as “experience” & be ok with that. My own personal successes are a direct result of my own personal DAILY failures. Being afraid to fail is perfectly ok, but NOT taking baby steps THRU the fear is not ok… If u want to live your life by design.

Mind over Matter

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When you lift, how many sets do you do? How many reps do you normally do?

When you start to feel like you can’t do another rep, pump out 3-4 more controlled reps with your best form.. even after you’ve hit the # of reps the video does!

You have to hit that point of muscle failure to make progress, not just fatigue.
mind over matter