W.O.W. 6/11/2012

2 Rounds of 12 Repetitions Each Exercise:

• Chest Press



The correct form for the "Squat".




• Chest Flyes
• Jumping Jax (20 reps)
• Crunches (20 reps)
• Single Arm Dumbbell Rows (12 each side)
• Lat Pulldowns
• Jumping Jax (20 reps)
• Bicycles (10 each leg)
• Dumbbell Over Head Press 
• Jumping Jax (20 reps)
• Plank (30-60 seconds)
• Dumbbell Bicep Curls 
• Cable Curls
• Single Dumbbell Tricep Extension
• Cable Tricep Pushdowns
• Jumping Jax (20 reps)
• Reverse Crunches (lay with feet on the ground, knees bent 90 degrees, bring your knees to your chest and back down so that your feet touch the ground, repeat)
• Squats
• Leg Press
• Leg Extension
• Leg Curl

WHEW!  What a workout!

Let me know what you think about the workout.  I'd love to hear from you:)

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#12 Workout Of the Week

2 Rounds of 20 Repetitions:

• Dumb Bell Flyes
• Bench Press
• Single Arm Dumb Bell Row
• Pull Ups or Chin Ups
• Push Press Squat
• Squat
• Heel Digs  (Lie on back, feet on stability ball, bridge butt up off ground, with your heels, roll ball back to your butt then straighten legs out, repeat movement.)
• Lunges
• Dumb Bell Curls
• Tricep Push Downs
• Crunches
• Floor Wipers (Lie on your back with legs straight, move legs from left to right like a windshield wiper.  The modification is to bend legs 90 degrees while moving legs from left to right.)
• Crunches
• Hanging Leg Raises or Lying Leg Raises

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 #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

WOW #5

2-3 Rounds:

12-15 Dumbbell Floor Press in Bridge Position
12-15 each armSingle Arm Rows
12-15 Over Head Press
20 Swings
20 Crunch Cycles (Crunches w/ feet moving in bicycle motion)
20 Dumbbell Squats
20 Dumbbell Stiff Leg Dead Lifts
10 Burpees

*Run 10 x 50 meter sprints.

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