W.O.W. Interval Training 5/29/2012

5 Rounds:  45 Seconds Work Period/15 Seconds Rest Period

Mountain Climbers

1. Swings
2. Push Ups
3. Sit Ups
4. Burpees
5. Dumb Bell Rows
6. Seated Twists
7. Mountain Climbers
8. Dumb Bell Overhead Press
9. Lunge Jumps
10. Plank

20 Tips to Fab & Fit - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

20 Tips to Fab & Fit - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

Two Minute Drills with Coach Joe Gibbs

Two Minute Drills with Coach Joe Gibbs

Flexible and Meeting Anyone's Fitness Needs - in-home personal training,on-line personal training,cyber training

Flexible and Meeting Anyone's Fitness Needs - in-home personal training,on-line personal training,cyber training

Wet Your Whistle...10 Reasons Why Water Works For You - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

Wet Your Whistle...10 Reasons Why Water Works For You - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

W.O.W. 5/21/2012

Lisa Hanging Out

 

 

 

3 Rounds:
Upper Body
20- Jumping Jacks
10- Push Ups
10- Over Head Press
10- Bicep Curls
10- Tricep Kickbacks
20 each leg- Mountain Climbers
- Jog/Sprint 50 yards (Indoors: Jog in place for 1 minute.)
20- Crunches

3 Rounds:
Lower Body
20- Jumping Jacks to the Floor (Between each jumping jack touch the floor with both hands.)
10- Squats (10 repetitions followed by holding the squat at the bottom of the exercise for 30 seconds.)
10- Burpees
20 each leg- High Knees (Jog in place except lift knees in front of your body where your quad (thigh) is parallel to the ground.)
20-Swings
- Jog/Sprint 50 yards (Indoors:  Jog in place for 1 minute)
20 each leg- Bicycles

Two Minute Drills with Coach Joe Gibbs-Great Way to Start the Week!

Two Minute Drills with Coach Joe Gibbs

Celebrate National Women's Health Week! - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

Celebrate National Women's Health Week! - Female and Fit - Personal Trainer | Nutritionist - Arlington, VA Her Fit Blog

WOW-Workout of the Week-Exercise Outdoors

Let's breathe the fresh air and take advantage of the nice weather and perform this workout outside. time outside with this workout.

Exercise Outdoors

You can do this workout for time such as 30 minutes or 5 total rounds.  Good luck and have fun!

1. Walking Lunges 25 yards
2. Jumping Jax- 25x
3. Push Ups- 10x
4. Body Weight Squat- 25x
5. Crunches- 20x
6. Plank-30-60 seconds
7. Step Ups- 10 on each leg.   (Find a bench or even a curb and step forward onto elevated block and bring the opposite leg up with knees bent and quad-thigh parallel to ground. Repeat with same leg for prescribed amount of repetitions and then switch to other leg.
8. Burpees- 10x

Repeat lunging back in the opposite direction. 

Cyber-Cise

Cyber-Cise

On the road a lot?  When you’re home, is it difficult finding time to commute to the gym?   Enjoy all the benefits of in-home personal training no matter where you are!  Enjoy convenient, live, real-time personal training from a highly qualified trainer anywhere you have an internet connection.  I offer LIVE on-line Personal Training for anyone from world travelers to stay-at-home moms.  Enjoy fantastic results from your individualized program, immediate and precise feedback, and continuous communication and motivation - no matter where you are!
Train with me anywhere in the world.  All you need is a computer with internet connection and a FREE subscription for Skype or Face Time. 

Please visit my new website at www.femaleandfit.net
Contact me at femaleandfit@gmail.com or 706-331-1378.