Little Luxuries
✨🌾 Stretching & quiet time – two of life’s little luxuries!🌾✨
☺🙈Coffee & cuddles are too but that sounds cheesy!🙈☺
Posts
20 Hi/Low HIIT
Would you attempt?!
☝In this one, go light on the Kettle Bell swings .
On the jumping lunges & the kicks, right + left =2 reps. ✌
The jump squats, Burpees & jumping lunges will be your high intensity interval, so plan to go all out with no breaks for those.
Recover with your light KB swings, Goblet Squats, & low front kicks.
A 5minute warmup plus 3 times thru should make this workout between 20-25 minutes of a #bootybuildingHIIT
Super Saturday!
Who’s going to the next Super Saturday event near them???? And WHERE are you going??
I’ll be at the Super ***Friday*** hosted by Leslie Kortes in Grand Rapids Michigan on Friday Oct 16 from 6pm to 9pm, teaching a LIVE class too!Cory Miller and Meg Wiczynski are hosting the TOLEDO Super Saturday and have an amazing special guest speaker and LIVE workout as well!
All teams are welcome to these events!
THESE SELL OUT FAST!!
https://www.eventbrite.com/e/grand-rapids-super-friday-tickets-18538706771
http://www.eventbrite.com/e/fall-super-saturday-toledo-tickets-18402759148
Sweat 16
Here’s one for you that will take about 20 minutes if you do 4 rounds!
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☝For anything alternating, right + left = 1 rep. I used a 55lb barbell & a 12lb medicine ball.. but use whatever weight is fairly light (because of high reps.. This is really a cardio workout).
☝Warmup first!
☝Go from one thing to the next with no breaks if you can help it!
☝The overhead reverse lunges with a #medicineball can be done with a weight plate held with arms locked overhead.
☝Know your limits. Modify as needed.
Please let me know if you do it!☺
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 !
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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
Headstands and Handstands
I was just playin after a workout ..headstands & handstands make me feel 12 again! but #HSPU (handstand push-ups) are tough! I know I’m BARELY going down into that push up but it’s comparable to shoulder pressing my body weight.. So yah, a few inches feels like a mile (& looks like a centimeter).
What are your top 3 priorities??
You probably didn’t notice but I haven’t posted since Saturday!! Been SO busy w/the family, school📚 & Football🏈 starting for our son, training/mentoring team members💻, running fitness challenges🍎 & getting my own workouts in!💪
Sometimes I feel overwhelmed with all I want to accomplish in a day, keep my priorities straight, & still have FUN!
To balance it all, let certain things take precedence when they NEED to take precedence & that means some minor things might slip. As long as you’re doing the most IMPORTANT things FIRST (eat that FROG🐸) and you have your priorities straight, then #EverythingWillWorkOut#TrustTheProcess✨