High Intensity Workout

Last nights workout was INTENSE.
I did get my new Trainer T Fitness workout tank, how cute is this? I may have her add a few more of BLING on the "T" just not sure. She wanted me to see it first and then decide if it would be comfy for teaching Yoga since the rhinestones can kinda hurt. Love. It.

So back to posting workouts........as promised.
Workout - Lunch walk & Client training
Time of workout = 1 hr 25 min
Cals = 467

Another high intensity workout!

10 - 1 minute drills without rest. After 10 exercises, 90 second rest, then repeat 10 exercises again x 2 sets with rest between.

Warm Up
Jump Rope
Inchworms

Start standing, bend over and walk hands out to push up position. Walk feet to hands and then walk hands back out to push up position. This is a dynamic warm up for your hamstrings and core. Perform 10 reps with legs straight as possible. 

Workout  Prepare your equipment prior to workout!

Transition as quick as possible between exercises....NO REST until the 10th exercise is complete. Rest then repeat x 2 more sets....

Dumbbell Potato Sack Squat

The Squat is the most important weight training exercise because it works your whole body, not just your legs. This is a lower body exercise where you hold a dumbbell or kettlebell in front of you with your arms straight down holding the weight, then squat down deep with the weight dropping down between the knees, then return to the starting position.

sets
2

Speed Skater 

sets
2

time 60 sec

Sit Up

The Sit Up is a very simple basic abdominal exercise that is done by laying on your back with your knees bent 90 degrees and feet flat on the floor. Slowly curl your head and shoulders up while pressing the small of your back into the floor then sit up as far as you can, pause and contract your abdominal muscles before returning to starting position. a very beginner version you have your arms straight and your arms reaching over your knees as you sit up. an intermediate version, your arms are crossed over your chest. advanced your hands are back behind your head lightly holding the sides of your head. If you are having too much difficulty doing these you can anchor your feet under a sofa or something sturdy.

sets
2

time 60 sec

Jump Squat

The Jump Squat is a great exercise to build explosive strength in your lower body and improve your jumping ability. It primarily works your hips and thighs, but don't be surprised if you feel the effects in your lungs as well. Start with small jumps and as your confidence grows try jumping higher and higher. Stand tall, chest up, hands on hips, feet about shoulder width apart, toes slightly out. Just like a Superhero. As you squat send your butt back and down as if you are sitting in a chair, your hands will swing down and back behind you slightly. Squat down until your thighs are just above parallel then jump up and simultaneously swinging your arms up in front reaching for the ceiling, try to land soft and drop back down on the same path. Keep your weight on your heels as you squat and come up on the toes as you jump. Work up to getting your upper thighs almost to parallel and keep your head and chest up. Try to jump higher and higher with each rep. The higher you try to jump the harder these will be. For an even greater challenge you can do these holding two dumbbells at your sides.

sets
2

Dumbbell Shoulder T's

Start with your arms at your side, thumbs up. Lift arms in front to a 90 degree angle, then out in a T position, back in, then down to start position. Retract shoulders blade for good posture. Perform as heavy as possible without pain.

sets
2

weight
5# each

Mountain Climbers

Mountain Climbers get their name because they resemble someone climbing up a mountain, only with this version you do not need a mountain. This exercise will build good functional strength in your chest, arms, but primarily your midsection and legs. From a kneeling position walk your hands out until they are under your shoulders, and get into a push-up position with your hips slightly higher than your shoulders. While keeping your hands on the floor, lift your right foot and run it straight forward until your knee is well under your chest and your right foot under your hips touching the mat. Without missing a beat, reverse legs. That’s one rep. Continue without stopping for required number of reps, jumping from one foot to the other. Breathe naturally as you jump back and forth.

sets
2

Kettlebell Swing

The Kettlebell Swing is a good total body exercise that will really get your heart pumping. It primarily works your hips, thighs, and lungs, but you might also feel the shoulders working as they help control the weight as you swing it overhead. Start light until you feel like you understand the movement. Carefully pick up the kettlebell with both hands on the bar. Stand tall, chest up, shoulders back and down, arms straight holding the kettlebell in front of you, feet a little wider than shoulder width apart, toes slightly out. Squat down sending your butt back and down as if you are sitting in a chair, your arms will swing down with the weight between your legs and behind you slightly. When your thighs are just above parallel come back up explosively and simultaneously swinging the dumbbell up in front reaching towards the ceiling, then drop back down on the same path. Keep your weight on your heels as you squat and come up on the toes as you swing the weight up. Keep your head and chest up, your back arched and tight; don’t let your lower back round out at all. Try to swing the weight higher each rep, aiming for eye level. Focus on using your hip drive to swing the weight up, not your arms.

sets
2

weight
20#

Flutter kicks

On your back, lift upper body into crunch position, hands under low back. Raise straight legs off floor at 45 degree angle and flutter legs.

time

2 x 60 sec

Add a ROW at mid point of deadlift, then return to start position. Deadlift, Row, Stand back up to start position.

Dumbbell Deadlift

A great basic exercise that works all the muscles down your backside. 1) Start by standing tall with chest up and upper back tight with shoulders pulled back 2) Keep a slight bend in the knees 3) Hold the ab’s in tight and keep the back arched 4) Gradually let the weights stretch down farther each time 5) As you come up squeeze your butt and push your heels into the floor 6) Stick the butt out as you lower the weight as if trying to split your shorts and keep weight close to you

sets

2

weight

25# each

Burpee

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps: Begin in a standing position. Drop into a squat position with your hands on the floor in front of you. Kick your feet back, while simultaneously lowering yourself into a pushup Immediately return your feet to the squat position, while simultaneously pushing up with your arms. Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump).

sets

2
60 sec.

Cool Down
Bird Dog Kick and Reach

This exercise helps strengthen the whole back side of your body, from the back of your knees to your elbows. Start on your hands and knees extending one arm and opposite leg out till straight, now tuck your leg into your chest and simultaneously pull your extended arm into your abs and chest, touch your knee to the opposite elbow, then extend back out to straight arm and leg position, continue for required reps before switching sides and repeating.

sets

1

reps

10 each side

Spine Stretch

The Spine Stretch is an important stretch for the often overworked lower back. Sit tall, legs slightly bent and about 2 feet apart, feet flexed, hands are behind you on the mat. Inhale; exhale rounding your torso forward, inhale, sitting back up. On this repetition bring your hands out in front of you between your legs and reach as far forward as you can, exhaling as you reach. You can modify the stretch by straightening your legs a little more.

sets

1

reps

3

time

30 sec

Up Dog/Down Dog

This exercise will strengthen and tone the upper body along with building endurance, while also increasing the flexibility of the spine hips and shoulders. Start with your hands on the floor, shoulder width apart. Your feet are on the floor and your legs are shoulder-width or wider, depending on your flexibility. Starting position is butt in the air, head looking back to your heels. Start off doing the straight arm version…push off the legs keeping the arms straight and drop your hips towards the ground and look towards the ceiling. Then push back to the starting position.

sets

1

reps

3

Anterior pec/biceps stretch

Find a wall and put palm of hand against it with shoulder at a 90 degree angle. With a straight arm, turn body opposite direction of hand to feel the anterior shoulder/pec insertion stretch. Always breath and relax into position to feel a better stretch.

sets

1

reps

2

time

30 sec

Totally. Drenched. In. Sweat.