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 #8 "I Workout!"

My beautiful daughter and I

I don't know about you, but when I'm out and about, I love it when people ask me if I workout.  It's external confirmation that I am working on myself not only physically but mentally. 
Here's the workout for the week.  Let me know your thoughts or if you have any questions. 
Have fun!


WOW #8
5 Rounds:  (Time yourself to use as a baseline.)

1. 5 Pull Ups (You can modify with Lat Pull Downs or Rear Delt Flyes)
2. 10 Push Ups
3. 15 Sit Ups
4. 20  Body Weight Squats
5. 25 Jumping Jacks

*If you like this workout, please like on my Facebook Page http://www.facebook.com/#!/FemaleandFit