Double Dog Dare

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This workout is high intensity. Keep moving and take few brakes. You'll burn, you'll sweet and best of all you'll feel AMAZING knowing you finished this workout!


You can also do this workout with my "Bikini Body 8 Week Program."
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: free weights
Don't chicken out and use a weight!

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 repeat circuit 1 one more time before moving on to circuit 2.

• Jump Squats 20 reps
• Walking Lunges 36 reps
• Wide Calf Raise Squat 12 reps
• Cursy Squats 24 reps

STRENGTH CIRCUIT 1
Jump Squats 20 reps
Stand with feet shoulder-width apart. Do a regular squat with 3 pulse up and down moves. Then jump up as explosively. When you land, lower your body back into the squat position to complete one rep. Repeat

Walking Lunges 36 reps
Stand with dumbbells grasped to sides. Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

Wide Calf Raise Squat 12 reps
Stand with feet slightly wider than shoulder-width apart and knees slightly bent. Turn your toes outward, but in alignment with your knees. Shift your weight to your heels and maintain an upright position. Squat until your thighs are parallel to the floor. Repeat

Cursy Squats 24 reps
Stand with feet shoulder-width apart. Step your right leg behind your left as if you are about to curtsy. Bend both knees to curtsy while keeping your chest up. Step to the side and step your left leg behind your right. Ben both knees to curtsy and repeat.

Rest 1 minute and REPEAT Jump Squats, Walking Lunges, Wide Calf Raise Squat, and Cursy Squats once more.

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 first circuit rest 1 minute repeat circuit 2 one more time before moving on to DOUBLE DOG DARE.

• Squat Hold with 15 second switch
• Skater Lunge 12 reps
• One Legged Deadlift 20 reps

STRENGTH CIRCUIT 2
Squat Hold with 15 second switch
Squat down to above parellel and hold for 15 seconds. Then squat down till thighs are below parellel and hold 15 seconds. Repeat one more time.

Skater Lunge 12 reps
Stand with feet hip-width apart. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching left toes. Step to the side and repeat on the right leg. Keep repeating left and right until you can't do anymore.

One Legged Deadlift 20 reps
Stand on one leg, on the same side that you hold a weight. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the weight until you are parallel to the ground, and then return to the upright position.

Rest 1 minute and REPEAT Squat Hold with 15 second switch, Skater Lunge, and One Legged Deadlift once more.

Double dog dare you! Once you have finished the last repeat I dare you to try this workout all the way through again!  This time without the repeats.

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

TOOL:

JUMPING is better than RUNNING

I never would have thought I would be hopping and jumping across the finish line at my first half marathon. Oh yes, I did, I ran the whole way in these bad boys and my knees thanked me. I feel like laughing right now as I am writing this because I didn't think I would love them so much when I first got them as a gift. I thought, "man, I am going to look crazy." Well, I might look crazy but I feel amazing.

When training for my half marathon I really hurt my right knee with all the extra stress of running so many hours and miles everyday. It was hard on me. I pulled out my Kangoo Jumps and said, "NEVER GIVE UP!" I was just a few weeks away from the race when I started training in them. They had some weight to them but my knee didn't hurt at all. I now HOP through my neighborhood all the time and I LOVE IT!

Six is Sexy

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This workout is amazing! It was built to maximize your time. You get abs, fat burn and cardio. Once the workout is done, you are done! I am putting in some treadmill drills into this workout. If you don't have a treadmill that is ok, use jump rope, jumping jacks and running in place drills to get your heart rate up.



KEY NOTE: 10 reps, heavy weight or 20 reps light or no weight during this exercise.

Warm up:
Treadmill: 1.0 incline, 4.0 speed for 5 minutes

OBLIQUE V-UP: Lie on right side with legs at a 30-degree angle and right arm straight along torso. Place left arm behind head and lift legs and torso simultaneously, driving elbow towards knee. Keep legs and shoulders off the ground once you begin. Switch sides and repeat movement.

BALL PASS: Begin by lying on your back with the legs straight up (bend them if needed) and holding the ball straight up over the body. Put the ball between the feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor. Bring them back up and take the ball in your hands, lowering the arms and legs down towards the floor again. Repeat.

OBLIQUE TWIST ON BALL: Sit on a exercise ball with good posture, feet on the floor and knees over ankles. With arms bent, hold medicine ball in front of chest. While looking straight ahead, contract the abdominals and slowly turn the torso to the right. Release and turn torso left. Repeat.

ROMAN CHAIR LEG LIFTS: With the arms bent at 90 degrees and the elbows and forearms firmly pressed against the arm pads, hang from a roman chair. Let your legs hang at the angle of the roman chair (different roman chairs will have different angles). Pull your Abs tightly inward.
Pulling with the lower Abs raise your knees towards your chest, slightly rolling your hips forward and up as your knees get closer to your chest. Pause and slowly extend the legs to the starting position. Repeat

PLANK ON BALL WITH FEET ON TOWELS: Begin with your feet on the floor on towels and your upper body resting on the exercise ball, hands joined together and elbows by your side. While keeping your body in s straight line from heels to shoulders stretch your right leg to the right of your body and then bring it back in. Then stretch your left leg to the left of your body and bring it back in. The towels will help your slid across the floor right and left with your feet. Keep Repeating.
Note: If you don't have hard floors to slid on then just step the foot out and in from side to side.

Now Repeat this round of exercises again from Oblique V-ups to Plank on ball with feet on towels.

Treadmill drill:

• 2 minutes at 15.0 incline at 3.5 speed ( you are walking at this speed)
• 1 minute at 14.0 incline at 3.5 speed
• 1 minute at 13.0 incline at 3.5 speed
• 1 minute at 12.0 incline at 4.0 speed
• 1 minute at 10.0 incline at 4.0 speed
• 4 minutes at 1.0 incline at 6.0 speed (you are jogging at this speed)
• 1 minute at 1.0 incline at 3.5 speed (walking)

Now go from the top of this whole workout starting with the Abs and work your way back down the the Treadmill drill and do it again.  Once you have finished don't forget to stretch!

30 minute Total Body Workout - Rock My World

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I did this whole workout through 3 times and let me tell you it was challenging but it felt good to finish. So hang in there when doing this workout..Take brakes as you need them but no longer than 30 seconds.

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: dumbbells

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 30 second to 1 minute and move on to the second circuit.

• Jumping Jacks 10 reps
• Skater Lunges 10 reps (one side counts)

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 first circuit rest 30 second to 1 minute and move on to the third circuit.

• Oblique Twist with Leg Extension (10 reps each sides)
• Diagonal Press (10 reps each side)
• Squat Thrusts (10 reps each side)

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 second exercise and so on. Once you have finished going through the first circuit rest 30 second to 1 minute and move on to the four circuit.

• Power Jacks (10 reps, hold 10 counts, 5 reps)
• Side Lunge with Jump to Skater Lunge 10 reps (one side counts)

STRENGTH CIRCUIT 4
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 forth circuit rest 30 second to 1 minute and move on to do all circuits without repeats one more time. TAKE BRAKES AS YOU NEED.

• Crazy Girl Sit ups: 10 reps
• Pulse Ups: 10 reps

STRENGTH CIRCUIT 1
Jumping Jacks 10 reps

Skater Lunges 10 reps (one side counts)
Stand with feet hip-width apart, arms at sides. Lunge right leg diagonally behind body while touching right hand toward left foot. Staying low, switch hands and feet; repeat moving quickly from side to side.
Do Jumping Jacks and Skater Lunges back to back 2 sets.

STRENGTH CIRCUIT 2
Oblique Twist with Leg Extension (10 reps each sides)
Lie on right side, knees slightly bent and legs stacked in front of body; hold dumbbells in front of chest. Lift weights across body toward left side while extending left leg. Crunch up for 2 counts, then return to start, lowering leg. Do 10 reps; switch sides.


Diagonal Press (10 reps each side)
Stand with feet hip width apart, arms at sides, holding a weight in both hands. Squat down, lowering weight along outside of left thigh to knee level; keep hips facing forward and back straight. Stand up, moving weight across body and above right shoulder as you rotate torso. Return to center and repeat for 15 to 30 seconds on right side; switch sides and repeat.

Squat Thrusts (10 reps each side)
From full push-up position, jump feet forward, landing outside hands. Jump up to hands, placing more weight on your upper body then legs. Jump legs back to full push-up position. Repeat.
Do Oblique Twist with Leg Extension, Diagonal Press and Squat Thrusts back to back 2 sets.

STRENGTH CIRCUIT 3
Power Jacks (10 reps, hold 10 counts, 5 reps)
Stand with feet hip width apart. Squat down, keeping shoulders down and chest up. Jump legs out wider than shoulder width, then back together, standing in semi-squat position with chest up and hips down. continue jumping in and down for 10 reps, then hold where your feet land for 10 seconds. Repeat jumping/holding for 5 reps.

Side Lunge with Jump to Skater Lunge 10 reps (one side counts)
Hold a dumbbell in both hands, arms extended overhead. Lift right knee to hip height. Take a giant step and lunge right, bending knee 90 degrees (keep left leg straight); lower weight toward foot. Next, lift right knee from of you, then swing leg back in a skater lunge, sweeping weight diagonally across body. Return and repeat
Do Power Jack and Side Lunge with Jump to Skater Lunge back to back 2 sets.

STRENGTH CIRCUIT 4
Crazy Girl Sit ups: 10 reps
Lay on your back with your knees bend and feet on ground. Do a full side up to standing. Lower down and return to start and repeat.

Pulse Ups: 10 reps
Laying on the ground with your feet reaching up towards the side. Keeping your legs straight left your legs up to the sky and your bottom of the ground. Lower down and repeat.
Do Power Jack and Side Lunge with Jump to Skater Lunge back to back 2 sets.

Go through this whole workout as it is written 2 more times for a full set of 3 times through.

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.
TOOL:

Running barefoot is better than running in shoes

 

Set aside your running shoes and let your feet be free. A study published in American Academy of Physical Medicine and Rehabilitation reports that average running shoes mess up your hips, knees and ankles. "People who don't wear shoes when they run have an astonishingly different stride," said Daniel Lieberman, Harvard University researcher, in a statement. "By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike."
The scientists report: "Increased joint torques at the hip, knee, and ankle were observed with running shoes compared with running barefoot. Disproportionately large increases were observed in the hip internal rotation torque and in the knee flexion and knee varus torques."

• An average 54 percent increase in the hip internal rotation torque
• A 36 percent increase in knee flexion torque
• A 38 percent increase in knee varus torque were measured when running in running shoes compared with barefoot

Barefoot running can be beneficial while heavily cushioned running shoes may be leaving the foot prone to injury, according to a US sports medicine expert.

Going barefoot is one option but even better there are finger shoes to keep your feet safe from glass and dangerous objects you could step on.

The Vibram Five Finger shoes allows you to walk without

Brands: Vibram Terra Plana Nike Sanuk MBT

Stores: REI Barefoot Tess Amazon Bakers Shoes DSW

Welcome to my Extreme FITNESS BLOG!

TOUGH, SEXY and WILD WORKOUTS you will LOVE

Today's HOTTEST fitness regimens are going back to the basics of having fun when exercising; just like we did when we were kids. While conventional gym workouts can help up your activity and improve your fitness, most cardio and weight machines force you to move in fixed, sometime (un-natural ways. Limited range of motion, overworking muscle groups while neglecting others.

With this EXTREEM FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine balls and kettlebells.

Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level.

Get ready for monthly fitness tests, including body fat percentage and tests of aerobic and anerobic fitness. You can lose an average of 17 pounds of fat and gain 5 pounds of muscle in your first 60 days.

LET'S GET DOWN and GO EXTREEM!