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

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. 

WOW! 1000 Workout Blows Away The 300 Workout!

Come on!  We are women..we can handle more than 300 reps per workout.  Why not try for 1000 reps?  Don't let that number scare you.  Lets perform 10 exercises for 10 reps just 10 times.  Easy-peasy!  Perform each exercise and move through all exercises and repeat.  Let me know how you did!  Like on FB when you finish!

                                                       

1-Swings  (You can use a dumbell or a ball)

2-Jumping Jacks

3-Body Weight Squats

4-Push Ups

5-Push Press Squats

6-Alternating Lunge Jumps

7-Bridge Glute Squeezes

8-Crunches

9-Bicycles

10-Reverse Crunches

Push Press Squat

Alternating Lunge Jumps

Swing

 

Bridge Glute Squeezes

WOW 4/16/2012

Hope you had an awesome weekend.  Lets start this week off with a BANG!  Even though this workout will be timed, it's always a good idea to do the first round using repetitions in order to become comfortable with the exercise and the workout's exercise sequence.  Set your timer, I prefer the UltraTimer App or you can find on-line timers for 30 seconds active exercise and 10 seconds rest period.  You will perform three rounds of the same exercise before moving on to the next exercise.  Good Luck and let me know if you like this one by liking on FaceBook or commenting here or on Twitter.  Your responses are welcome!  Thank you and God Bless!

Burpee

1-Burpees
2-Single Rear Bridge with Leg Raise (One Side at a Time-6 Rounds, 3 on each side)
Lie on your back, raise your bum into the air and one leg, lower your bum and leg at the same time, repeat.  Alternate sides.
3-Push Ups

Plank Side Jumps

4-Crunches
5-Bent Over Rows
6-Plank Side Jumps
Table on the floor, hands and knees on the floor.  Place a towel or matt between your legs.  Begin on one side and jump to the opposite side.  Make it more intense and while jumping kick your rear.  Repeat exercise.  This is an awesome you will feel in your core, rear, legs and shoulders.
7-Swings
8-Bicycles
9-Squats

WOW #11 Can you lift your own bodyweight?

Bodyweight: Timed for 30 minutes.
Set your timer for 30 minutes and perform 3- 5 rounds depending on how many rounds you can get in for 30 minutes.
Squats:  20 reps
Push Ups:  10 reps
Mountain Climbers:  20 reps each leg
Abdominal Bicycles:  10 reps each leg
Alternating Lunges:  10 reps each leg

High 5 Push Ups

High 5 Push-Ups (Push up, twist and place one hand in the air, look at it and bring back down to ground, followed by another push up, twist and place opposite hand in the air, look at it bring back down-repeat):  5 reps each arm
Split Squats (1 leg is infront of the other squat 10x on one side, then switch to the other leg for 10 reps)
Push Ups:  10 reps
Burpees:  10 reps
Crunches:  20 reps

WOW! Workout of the Week #4

100's
3 Rounds

*Do each exercise in order and then begin again!

25 Jumping Jax

50 ea Single Reverse Overhead Lunge Kicks

25 Jumping Jax

100 Squats

25 Jumping Jax

25 Sit Ups

25 Bicycles

25 Toe Touches

25 Crunches

WOW! Workout of the Week #2

3 Rounds of 10 Repetitions:  Finish the lowerbody exercises before beginning  the upperbody exercises.

Lower Body
Squats
Kettlebell Swings
Alternating Forward Lunges
Kettlebell Swings
Alternating Reverse Lunges
Kettlebell Swings
Crunches
Bicycles
Leg Raises

Upper Body

Bench Press
Dumbbell Single Arm Rows
Dumbbell Overhead Shoulder Press
Dumbbell Bicep Curls
Cable Tricep Pushdowns
Crunches
Bicycles
Leg Raises