Rugby Extreme Fitness - New Online Training Program

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Pictures of Extreme Team member Hannah Carey. She is so inspirational!

All the workouts can be done from home or in a gym. Nothing can stop you now! Stay strong!











Through Week 1 concentrate on keeping your heart rate at about 65 – 75 % throughout your workouts (you should just be able to hold a brief conversation).
Day 1 Extreme Leg and Butt Workout Lv1
Day 2 Double Dog Dare
Day 3 The Punisher
Day 4 Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speed work of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.
Day 5 Off
Day 6 Abs
Day 7 3 Mile Run with Strength Training

Through Week 2 increase both the time and training level, meaning really push yourself, taking your heart rate to 70 – 80 % (talking hard), with the last minute or two on each exercise taking you to 85% and above. This last minute will help you prepare for times in the game when heavy pressure is on you for a while, and there is no rest. This is where your EXTREME inner power comes into play. Try hard but stay safe. When you feel ill or like you need to sit down then obey your body.
Day 8 Get Back - Back Workout
Day 9 Rock Those Guns
Day 10 Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speed work of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.
Day 11Extreme Leg and Butt Workout Lv1
Day 12 off
Day 13 Abs
Day 14 Double Dog Dare

You may repeat these weeks as many times as you like or go check out my Bikini Body 8 Week Program. That will work wonders for you as well. Just add in running days that my bikini body program doesn't have written in. You need to work on your speed and endurance.

Delicious Wheat Free Food Choices

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I had a question from one of my Extreme Team members. "Thank you for all of the great information. What do you recommend for those that are gluten intolerant? No bread or crackers." Kim
Here are a list of great choices that I have eaten and LOVE! You can order them through Amazon or get them at your local grocery store. :)



These are some of the crackers that I enjoy and think taste sooo good. There are a lot of wheat free products out there to choice from and some are great and some are pretty yucky.

The nut thins are to die for and I am not proud to say I have eaten a whole box in one sitting before but it was better than all the junk food I could have eaten. LOL

MI DEL cookies are great. My dad loves them so much he ordered a whole shipments online because he can't have wheat and wanted cookies so bad. I also make my dad wheat free chocolate cookies all the time with wheat free flour.



If you are into making your own bread these are great choices and they make nice fluffy soft bread and not bricks.

Flaxseed bread I eat all the time and this is the one I get from Whole Foods. Sometimes they run out but I try to buy two loafs when I find it because they get sold out so fast. I like to toast it first and then make a sandwich. Plus two slices equal one serving when most bread two slices equal two servings.


Ezekiel Bread is also another good choice and my dad loves that bread. They even have beagles. Look in the health food section of your store or where you find breads for wheat free choices.

SeXy Extreme Leg & Arm Workout

This workout is for the guys too and no you don't have to wear heals. You can get the same workout with a 45 pound plate under your feet or a rolled up towel.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: heels, band, dumbbells, mat, bench/chair

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit Repeat it 1 more time before moving onto the second circuit.

• Squat - with Heel Raise 
• Plié Squat and Biceps Curl 1 minute 
• Glute Bridge with Triceps Extension 
• Sexy Bridge 

STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the third exercise and so on. Once you have finished going through the second circuit rest 1 minute and move on to the third circuit.

• Bent Over Barbell Hammer Curls 
• Single-Arm Dumbbell Swing 
• Balancing Shoulder Press 
• Curtsy Lunge with Shoulder Press

STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the third exercise and so on. Once you have finished going through the third circuit rest 1 minute and REPEAT circuit 2 & 3 one more time

• Seated Calf Raise 
• Single Leg Deadlift 
• Inner-Thigh Shaper

STRENGTH CIRCUIT 1

Squat - with Heel Raise

• Stand tall with your heels elevated on pads and your toes on the floor. Let your arms hang down in front of your thighs.
• Squat down by pushing your hips back and down and bending at the knees while raising your arms up in front of you.
• When your thighs are parallel to the floor, push back up to the starting position while lowering your arms.
• Repeat for the prescribed number of repetitions.

Tips:
Keep your chest up and your back flat.

Plié Squat and Biceps Curl 1 minute

• Stand with feet shoulder-width apart and toes pointed out, holding a dumbbell in each hand with arms extended, palms up. 
• Bend knees 90 degrees, squatting as you curl weights toward your shoulders. 
• Return to start and repeat for 60 seconds.

Glute Bridge with Triceps Extension

• Holding a dumbbell in each hand, lie on your back, with your knees bent.
• Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling.
• Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest.
• Return to start.

Sexy Bridge

• Lie down on your back and put your feet and hands shoulder width apart. 
• Lift your hips and push off with your hands and feet. 
• Imagine your belly button touching the ceiling, and your spine will automatically make an arc.
• Hold the position for around 3 seconds.

Note: If the exercises becomes too easy you may lift one hand or leg up. To make it really hardcore lift your right arm together with the left leg.

STRENGTH CIRCUIT 2

Bent Over Dumbbell Hammer Curls 

• Start by bending your knees keeping your back straight when picking up the hammer barbell. 
• Grip the hammer barbell so that your palms are facing one another. 
• Stand up and place your feet shoulder width apart for stability, bend over keeping your legs straight and strong until your body is in a L-shape position and the hammer barbell is hanging freely beneath you. 
• Curl the hammer barbell upwards keeping your hands and wrists strong and straight throughout the exercise. 
• Lower the hammer barbell back to the starting position in a slow, controlled manner not allowing your arms to lockout before starting the next rep as this will maintain pressure on the forearms muscles and increase the overall benefits of the exercise.

Single-Arm Dumbbell Swing

                         Front View & Side View

• Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length.
• Set your feet wider than shoulder width apart.
• Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
• Swing the dumbbell between your legs. Keep your lower back slightly arched. Push your hips back.
• Swing the dumbbell between your legs. 
• Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
• Now squat back down as you swing the dumbbell between your legs again.
• Swing the weight back and forth forcefully. Your arm should swing up from your momentum. 

Balancing Shoulder Press

•Stand firmly with both feet together, holding a weight in each hand against the sides of your body.
•Now shift your weight into your left foot, and slowly lift your right knee up and straighten your leg. Focus your gaze on one steady point in front of you to help you stay balanced.
•Now bend your elbows, bringing the weights straight up towards your shoulders, keeping your palms facing one another. This is the start position.
•Inhale to straighten your arms and lift the dumbbells up over your head.
•Exhale as you slowly lower the weights back down towards the start position.

Curtsy Lunge with Shoulder Press

• Holding weight in your left hand, side lunge to the right bringing your left hand to your right foot. 
• Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
• Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as reach your arm up above shoulder. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
• Repeat by stepping immediately into a side lunge from the curtsy.
• Once you have completed reps, switch sides. 

STRENGTH CIRCUIT 3

Seated Calf Raise

• Place a step in front of a bench, grab a pair of dumbbells, and sit down. 
• Set the balls of both feet on the step, and hold a dumbbell vertically on each knee. 
• Lower both heels as far as you can without touching the floor.
• Push off the balls of your feet and lift your heels as high as you can. Pause and repeat.

Single Leg Deadlift

• Stand on the left leg with the right foot slightly back, resting on the toe. Hold free weights in front of the thigh and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor. 
• At the same time, lift the right leg up as you lower the weight, taking the leg up to hip level. 
• Squeeze the glutes of the left leg to pull back up and repeat for all reps before switching legs sides.

Note: Keep the move slow and controlled and concentrate on keeping your balance at the same time you keep the core braced. If you feel wobbly, keep the back foot on the floor.

Inner-Thigh Shaper

• Stand with the band secured under your left foot. 
• Grasp an end of the band in each hand and gather up the excess until the band is taut. 
• Lift your right leg slightly, bringing the inner edge of your right foot against the band.
• Cross the band in front of you. Exhale as you press your right foot into the band and bring it to the left. Inhale as you return to the starting position. Repeat all reps on one side and then switch legs.

Leg Circles with Band

•  Lie on your back with your left leg extended on the mat and your right leg lifted toward the ceiling, with the exercise band wrapped around the arch of your right foot. Hold both ends of the band in your right hand at chest level with your elbow bent. 
• Extend your left arm out to the side for balance. Engage your abs. 
• Slowly circle your right foot counterclockwise, dipping down to the floor as you move your foot around in a circle. Make four large circles--exhaling as you lower your leg and inhaling as you raise your leg--and then switch direction, circling clockwise. 
• Then switch legs and repeat.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:

Strong and Sexy Abs

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This is a ROCKEN HARD workout that WILL get your ABS TIGHT & SEXY!

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best and if it doesn't mean finishing the 1 - 2 minutes that's ok. Try for longer next time.

Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.

TOOLS: dumbbell, mat, ball, band

STRENGTH CIRCUIT 1 Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

• Plyo Side Plank (20 reps, each side)
• Weighted Side Crunch (20 reps, each side)
• Single-Arm Oblique Press (10 reps, each side)
• Corkscrew (10 reps, each side)
• Side Bend Crunch Combo (alternate side to side for 1 minute)
• Lateral Burpee (1 minute)

STRENGTH CIRCUIT 2 Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute before repeating circuit 1 & 2 again this time without their own repeats.

• Swiss-ball plank (hold 6 seconds, each foot for 6 sets)
• Scissor-kick crunch (30 seconds)
• Jump Overs (1 minute)
• Abs Sprawl (1 minute)

STRENGTH CIRCUIT 1
Plyo Side Plank
Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Lift your top leg and sqing it forward and backwards using an even tempo. Your goals are to resist the momentum of your leg and to maintain a stable torso. Do all your reps on one side and then repeat on the other side. That's 1 set.
1 minute each side.

Weighted Side Crunch

This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Single-Arm Oblique Press

Stand holding a BodyBar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.

Corkscrew

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Side-Bend Crunch Combo

 This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat.

Lateral Burpee

 

 Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

STRENGTH CIRCUIT 2
Swiss-ball plank

Begin in the same position as for the plank, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That's one repetition. Do a total of six.

Scissor-kick crunch

Assume the same starting position as for the band crunch. As you crunch up and forward, move your left leg under and past your right leg, then back. Repeat, switching legs. The cadence will come to you with practice, so don't count repetitions; just repeat for 30 seconds.

Jump Overs

Assume an inverted-V position but with knees bent. Keeping arms straight and heels lifted, walk feet out to side just beyond right hand (as shown, left). With arms locked, knees bent and legs together throughout, hop legs up (as shown, right) and over to opposite side of mat. Then spring to other side of mat for one rep. Continue alternating sides for one minute.

X Abs

Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Hold for two seconds, then release knees, extending legs and arms (as shown) for two seconds. Return to start for one rep. Continue for one minute.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

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Sorry that my print it button is down. I will check out why and work on that. Thank you for letting me know.

Healthy Candy Alternatives - SOOO YUMMY!

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I find good alternatives for a lot of my clients bad habits. I will list a few bad habits you can change right now. I would list more but I only have a few minutes to blog today. :)



 When I think about diet I don't think about temporary weight loss and I know that's not what you think about either but sadly when people "diet" and then go back to a normal routine the weight comes back and a lot of times in full force.

What do I believe in? I believe in real nutrition changes that you can keep up with the rest of your life. Does that mean not eating chocolate, cookies, ice cream, nuts, and drinking coffee, juice, milk... no it mean limiting the things high in sugars and salts and eating more fresh veggies, and fruit and lean meat.


Here are just a few.


CANDY BARS or GRANOLA BARS?
Granola all the way!!!

Or make your own.Peanut Butter Oatmeal Energy Bars Recipe

Potato Chips or Veggie Chips?
Veggie Chips and sooo much better tasting. YUMMY!


Candy or Fruit?
Fruit of course.


Oreos or Healthy Oreos?
Healthy taste better and won't harm you with all the artificial crap.

Peanut Butter Oatmeal Energy Bars

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Ingredients
Coconut Cooking spray
1/2 cup honey
1/2 cup organic crunchy peanut butter
2 tablespoons maple syrup
1 tablespoon safflower oil
1/4 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups rolled oats
2 cups crisp brown rice cereal
1/4 cup toasted wheat germ
1/2 cup chopped roasted peanuts
1/2 cup chopped dried papaya
1/2 cup chopped dried figs
1/2 teaspoon kosher salt (Optional)

Directions
Spray a 9 by 13-inch baking dish with cooking spray and set aside.
In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, safflower oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.
In a large bowl, combine oats, rice cereal, wheat germ, peanuts, papaya, figs and salt.
Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.

You might also want to check out my:
Most Requested Healthy Recipes