High Intensity Interval Training

Materials needed A platform about 12 inches off ground One mat for core exercises A pair of dumbbells Men 10-20 pound dumbbells Women 5-10 pound dumbbells Warm-up The Worlds Greatest Stretch – repeat 2 times for each side alternating sides Squat hops 30 repetitions Shoulder taps to push-up 20 repetitions The Workout 25 seconds on […]

Read More

Challenge Workout

Materials needed Floor mat One 18” Box – (regress to a shorter size if needed) One dumbbell – Men – 10-15 lbs, Women – 5-10 lbs Warm-up 20 Squat jumps 20 Jumping jacks 20 Push-ups 20 Mountain cllimbers 20 Walking lunges The Workout Name=11-12-13, 11 Repetitions, 12 Sets, Finish in 13 minutes 11 Box Jumps […]

Read More

Total Body Resistance

Materials needed Floor Mat A choice of dumbbells – make sure they are challenging for each exercise Warm-up 1 minute jumping jacks 1 minute wall sit 1 minute plank hold 1 minute jumping jacks The Workout Work through 3 rounds of EACH set with as little rest as possible. After each set is complete, give […]

Read More

Lower Body with core stabilization

Materials needed A pair of dumbbells, choose a heavier set and a lighter set For gaining muscle use heavy weight and my lower repetition workout For Toning and leaning down, use my lighter weight and high repetition workout A platform about 12 inches tall Warm-up – repeat 3 times 20 walking lunges on each side […]

Read More

High Intensity Interval Training

Materials Needed Two pairs of dumbbells. One light one heavy One jump rope SET 20 seconds -Dumbbell clean to press (left side) 20 seconds -Dumbbell clean to press (right side) 20 seconds -Painter Push-ups 20 seconds -Dumbbell Burpees 1 minute -Jump Rope The Workout Don’t forget to warm-up. Remember without warm-ups we’re more prone to […]

Read More

Decreasing Ladder Workout

Materials Needed Heavy pair of dumbbells (For chest press) Light pair of dumbbells (For jumping lunges) A box or platform for box jumps Jump Rope SET Ice Skater Burpees Jumping Lunges Dumbbell Floor Chest Press High Box Jumps Jump Rope –ALWAYS = 100 reps Round 1 = 20 reps Round 2 = 18reps Round 3 […]

Read More

Beach Body Workout. Bodyweight only

Materials Needed A mat Your bodyweight SET Jumping push-ups Salamander push-ups Regular push-ups Jumping squats Burpees Single leg squats (10 each side) Up down push-ups Walkout planks Russian Twists Sit-up to rotation The Workout Don’t forget to warm-up! To complete the workout, aim for 4 to 5 sets of all 10 exercises. Resting periods should […]

Read More

Cardio and Core Burn

Materials Needed: Your Body Weight SET Ground Tap to Squat Hop Side Half Burpees Push-ups Off Balance Plank Right Side Off Balance Plank Left Side The Workout Don’t forget to warm-up! This workout is meant to be a nonstop workout with low rest periods that really focuses on core and cardio. Each round takes just […]

Read More

Outside Deck Workout

Materials Needed: Your Body Weight SET Push-ups – progression = jumping pushups Reverse crunches Alternating jumping lunges Russian Twists – progression = with weight Slow mountain climbers 20 second plank – progression = longer plank ex: 1 minute The Workout Don’t forget to warm-up! This workout is meant to be a nonstop workout with low […]

Read More