Workouts

4-10-13 Bikini Body Week 5!!! HALF WAY THERE!

The Roll Up: Lie on your back with arms and legs extended. "Roll Up" slowly with arms extended over head entire time. Repeat 10 times.

Single Leg Extensions: Lie on your back with arms extended beside you, knees bent at 90 degrees. Lift head and chest while extending one leg at a time. Repeat 20 times

Bicycle Crunches Right and Left is one rep. Do 2 sets of 30 reps.

Repeat 2 times!

3-28-13 Bikini Body Week 3

Thursday's Core Work Out

Plank w/ Hip Dips: Begin on your forearms and toes. Slowly drop hips to the right, as close to the ground as you can get them. Bring back to center and repeat on the left. That's one rep. Do 2 sets of 10 reps.

20 Side Crunches

Lower Ab Push: Lean back onto your hands at a 45 degree angle, fingers pointing towards butt, elbows bent. Lift your legs, knees bent at 90 degrees. Lower your back toward the floor and at the same time push your legs out straight so they hover the floor. Do 3 sets of 10 reps.

Repeat 3 times!!!

3-27-13 Bikini Body Week 3

Wednesday's Core Work Out

Plank w/ Front Raise: Begin in Push Up position. Raise right arm shoulder height and return to starting position. Repeat on left. That's one rep. Do 3 sets of 5 reps.

Standing Bird Dog: Stand on right leg with left knee bent toward chest and arms at sides, elbows bent. Extend left leg back and reach arms overhead. Torso and left leg should be extended about 45 degrees from vertical. Hold for 1 second, then return to starting position. Do on left for 5 reps and then repeat on right. Do 3 sets.

20 Toe Touches: Lie on your back with your feet extended straight in the air. Raising your shoulders off the floor, reach for your toes and then return to starting position. To make it more challenging add a weight.

Repeat this cycle 3 times!

3-26-13 Bikini Body Week 3

Tuesday's Core Work Out

30 Second Corkscrew: Lie on your back with your feet extended straight in the air. With your legs together, draw circles starting big and then gradually becoming  smaller and smaller. Once back at starting position, reverse directions starting small.

30 Mountain Climbers: Begin in Push Up position. Bring right knee to chest and then back to starting position. Repeat on Left. That is one rep. You have 30. Try to do them as fast as you can to raise your heart rate. Be sure to keep hips low and belly button pulled in.

5 Push Ups: Yes push ups work your core. Be sure to have a flat back and bring your body all the way to the ground. You can modify these by doing them on your knees.

30 Bicycle Crunches: Do these slow and pause as you twist. You will see a difference.

Repeat this cycle two times!

Happy Tuesday

3-25-13 Bikini Body Week 3

Monday's Core Work Out

Inching Elbow Plank: Begin in an elbow plank position, hands clasped, with your feet slightly wider than hip-width apart. Step your left foot towards your hands as you begin to lift your hips up slightly, quickly taking another step in with your right foot, lifting hips a little more. Step the left foot in again, lifting your hips higher and then again with the right, so that your hips end lifted high in a pike position. Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose. That's one rep. Do 3 sets of 5 reps

Full Plank Passe Twist: Begin in a full plank position with your feet together. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee into a passé position (your hips should turn to the left and you'll pivot slightly on the ball of your left foot). Slide your right leg back to start and then repeat to the left. That's one rep. Do 3 sets of 10 reps.

Frog Press: Lie face up with your knees bent and turned out, feet flexed, and heels pressed together. Inhale and lift your head and shoulders off the floor, curling up over your ribcage, looking at your legs. Reach your arms outside of your hips off of the floor, palms facing down

As you exhale, press out through your heels and extend your legs 45 degrees, squeezing the backs of your knees together. Inhale and bend your heels back into your body. That's one rep. Do 3 sets of 10 reps.

2-3-13 Here is an abdominal routine for the month of February. As you can see I'm not very good with computers and couldn't figure out how to upload a document so I had to screen shot it. Each day you will have different core exercises to do. Leave a comment and let me know how it goes!

<br/>
1/13/13 Heres a workout that you can do during commercial breaks of your favorite show:

For every:                                                         Do:
Car commercial                                                30 Jumping Jacks
Movie Trailer                                                   10 lunges each leg
Jewelry                                                             30 High Knees
Fashion/shopping                                             30 crunches
Food/restaurant                                                20 squats
Travel commercial                                           Plank until it's over
Commercial for TV show                                Jog in place until it's over
Fitness commercial                                          Exercise of choice


Heres the killer workout I did yesterday as a warm up for my High Intensity Interval class I teach. It should take 10 minutes. It's really going to test your cardiovascular endurance. If you need a break try and keep your feet moving. Avoid coming to a complete stop. GOOD LUCK!!!

100 Jumping Jacks
90 Butt Kickers
80 High Knees
70 Kicks *Be sure to engage your abs
60 Mountain Climbers
50 Toy Soldiers * Kick your legs out, toes to palm
40 Palnk Hops
30 Inner Heels *Bring heels up infront of you and tap with opposite hand
20 Squat Jumps
10 Kick Drops *Alternate Front Kicks then drop to the floor