Rock Those Guns

Pin It                                                                                                      Pin It

Ok, this one is great and challenges me. You got this and I want to hear that you did this whole workout just as written! ROCK THOSE GUN!
This is part of 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: dumbbell, weight bar, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.

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 one more time before move on to the second circuit.

• Shoulder Press
• In & Out Bicep Curl
• Legs Up Triceps Extension

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 repeat it one more time before move on to the second circuit.

• Deep Swimmer Press
• Hammer Curl
• Weighted Chair/Bench Dip

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 repeat it one more time before move on to the second circuit.

• Upright Row
• Static Arm Curl
• Triceps Kickback

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 repeat all ciruits 1 more time without breaks.

• Reverse Fly
• Biceps Curl
• Flip Grip Twist Triceps Kickback

STRENGTH CIRCUIT 1

Shoulder Press

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

In & Out Bicep Curl

Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.

Legs Up Triceps Extension

Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling. Bend elbows and lower weights until they're alongside your ears. Return to starting position and repeat.

STRENGTH CIRCUIT 2

Deep Swimmer Press

 

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down.

Hammer Curl

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Weighted Chair/Bench Dip

With a pair of flat benches or chairs positioned about 3 feet apart and a plate or weight on your lap, slide your glutes off the bench and lower yourself by bending your arms. Stop with your elbows are bent about 90 degrees, the press back up to full arm extension.

STRENGTH CIRCUIT 3

Upright Row

Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

Static Arm Curl

One arm held static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence.

Triceps Kickback

Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat

STRENGTH CIRCUIT 4

Reverse Fly

Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.

Biceps Curl

 Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) . Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.

Flip Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms down while hands are closest to shoulder. Alternate write position between each rep.

Once you have done all the once repeats for an extra bonus repeat the whole workout one more time without the extra repeats.

ROCK IT!

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:

Barefoot Brawler Challenge

Burn your abs to their max and show yourself and myself what you got. Oh yeah, let me see you sweat and feel the BURN!

MY SCORE: Plank 4mins, Twisted Sister Crunches 150 reps, Thai Planks 30 reps, Jack Knive 20 reps, and Lying Leg Scissors 50 reps.

You got what it takes to beat me? Well, let me know how you do!

Warm-up first!

This test is for you to see how many you can do without stopping.
Plank:

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for as long as you can.

Twisted Sister Crunch

Lie on your back with your knees up and hands behind your head, as you would for a normal crunch. Draw your belly button in and crunch off the floor and to your right, touching your right elbow to your right thigh (A). Hold for three seconds, and then lower your upper back to the floor. Crunch your left elbow to your left thigh and hold (B). Repeat and do as many as you can. Only count from one side.

Thai Plank

Get into pushup position and then bend your elbows so your forearms are flat on the floor (A). Rotate your body to the right, raising your right arm and right leg off the floor and bringing them together so your elbow and knee touch. Brace your core hard and hold for three seconds (B). Repeat on the opposite side. Repeat and do as many as you can. Only count from one side.

Jack knives

Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start.

Do as many repetitions as you can.

Lying leg scissors

With this exercise you lie on your back and position your hands by your sides, palms flat on the ground. Lift your legs off the ground about 5 or 6 inches. Keep them straight if you can, otherwise slightly bent is fine too. Keep your legs in the air, then open them wide, and close them, crossing your legs at the ankles. Alternate by first crossing your left leg over your right, then opening them wide and crossing the right over the left, etc. Only count from one side.

The Ultimate Chest and Back Workout - Pumped Up

Pin It

Kick it with this chest and back workout. You will know you worked hard when you finished this workout. Do your very best and take brakes when needed. Do as many reps as you can of these exercises.

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: dumbbell, band, chin-up bar, bench or chair

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.
It's not how many brakes you take that destroys your workout it's giving up too early!

STRENGTH CIRCUIT 1
Do as many reps as you can of these exercises without resting. For example, as many 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 then repeat "CIRCUIT 1" again before move on to the second circuit.

• Push-up with Switch Drill
• Wide Front Pull-up
• Military Push-up Walkout with Hop
• Reverse Grip Chin-up 

STRENGTH CIRCUIT 2
Do as many reps as you can of these exercises without resting. For example, as many 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 and then repeat "CIRCUIT 2" again before move on to the third circuit.

• Plank Push-Up Rotation
• Close Grip Overhand Pull-up
• Decline Push-up
• Row

STRENGTH CIRCUIT  3
Do as many reps as you can of these exercises without resting. For example, as many repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit rest 1 minute and then repeat "CIRCUIT 3" again. BONUS ROUND: Repeat all circuits one more time without repeats.

• Diamond Push-up
• Lawnmower Row
• Dive Bomber Push-up
• Seated Back Fly

STRENGTH CIRCUIT 1
Push-up with Switch Drill

Do 8 push-ups on your toes. Next, still in push-up position, bring your left foot in toward your hands about  18 inches without letting hips raise. Keeping abs tight and back stable, switch the left and right foot 20 times in quick succession. Return to push-up position and repeat.

Wide Front Pull-up
PICTURE TO COME SOON!

Grasp Chin-up bar using wide grip ( a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are a bit wider than shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Military Push-up Walkout with Hop

Stand with arms above head. Slowly walk your arms down your body and to the ground. Once hands are placed on ground walk them all the way out until your body forms a straight like. Place hands directly beneath shoulders. Keep arms and elbows tight against sides, perform standard push-up movement. Then walk your arms back up to your feet and stand up. Jump to the side about a foot and Repeat.

Reverse Grip Chin-up

Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. if necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are a bit wider than shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Repeat once more Push-up with Switch Drill, Wide Front Pull-up, Military Push-up Walkout with Hop, and Reverse Grip Chin-up.
STRENGTH CIRCUIT 2Plank Push-Up Rotation

Begin in a full push-up position, abs pulled in and hands in line with shoulders, forming a straight line from head to heels. Do one push-up. At the top of the push-up, rotate your body to the left, balancing on right hand and outer edge of right foot as you extend left hand toward sky. keep your abs engaged to help you balance, then slowly lift left leg an inch or more; hold for 2 counts. Return to starting position, do one push up and rotate right doing the same as you did on the left. Repeat.

Close Grip Overhand Pull-up
PICTURE COMING SOON

Palms out, narrow grip. Preform standard pull-up motion. If necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Decline Push-up

Do a normal push-up but with feet elevated on a chair, step or bench.

Row

With one foot forward and bent knees bend at the waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides.

Band Move: Shorten band by twisting in small loop. Then step on center with front foot. Preform same movement as above.

STRENGTH CIRCUIT 3
Diamond Push-up

From push-up position, bring hands together so thumbs and index fingers touch. align hands directly below heart. Elbows will flare out during push-up.

Lawnmower Row

Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

Band Move: Stagger feet on band with wide leg stance and pull from handle in same motion as above.

Dive Bomber Push-up

Move from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence).

To modify, do these on your knees.

Seated Back Fly

Seated at edge of chair, lower rib cage onto upper thigh, reaching behind heels. Keep wrists inward, elbows out, and pull weight up towards ceiling. Pinch the shoulder blades together at top of movement.

Band Move: Shorten band by twisting in small loop. While seated, straddle band at center with both feet. Raise handles in a crisscross motion to perform same movement as above.

Repeat once more Diamond Push-up, Lawnmower Row, Dive Bomber Push-up, and Seated Back Fly.

BONUS ROUND: Once you did all the once more repeats in all these exercises start from the top of all exercises all the way through without repeats.

Reach down deep and found your inner warrior!!

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:



Double Dog Dare

Pin It

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

Pin It

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

Pin It

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: