40 Minute Workout of the Week

Here's a new workout for the week.  Do as many rounds as possible of the below in 40 minutes.  Make note of how many rounds you get in and make it your goal to beat it next time!

10 burpees with box jump
10 chest flys
10 squat with side kick
10 tricep overhead extension
10 squat with back kick
10 chest press

Dumbells can replace the barbell on the squats.

 

 

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Wednesday HIIT

Try this 10 minute workout this hump day.  Do each exercise 50 seconds and rest for 10 between each.

1. pushup/plank jack
2. inchworm
3. pendulum
4. side plank leg lift right
5. side plank leg lift left (not shown)
6. side lunge leg lift right
7. side lunge leg lift left (not shown)
8. frog hops
9. Plank needle through right
10. plank needle through left (not shown)

 

For more on me and my services, see my website.

Move of the Week: Shoulder Pushups

Try this pushup variation which will target your shoulders.  Add this to any shoulder/arms workout.  Body weight exercises are great to mix into your weight training.

 

 

 

For more about me and my services, see my website.

Partner Ab Workout!

Try this fun workout with a partner!  Do each exercise for 1 minute.  I dare you to not have fun. ;-)

For more info on me or my services, see my website.

40 Minute Total Body Workout

It's almost Friday, friends! :-)  Here's a 40 minute pyramid workout for you.  Here's how it works:

Set a timer for 40 minutes...that's right....40 minutes!  You can do it!  For this one, grab your heavy and light weights.  We'll use both.  I use a barbell for some exercises, but you can use dumbbells where I use a barbell.  Do as many rounds of the following as you can do in 40 minutes:

1 minute high knees
5 curls (using your heavy dumbbells)
10 lunges jumps
15 squats (Use your light dumbbells or challenge yourself with 15 reps of the heavy)
20 knee-ins
15 deadlifts
10 upright row to press
5 plyo pushups

 

 

For more info on me or my services, see my website.

10 Minute Workout

Try this fun 10-minute stair workout!  In between each exercise, run the stairs holding weights (which is the first clip shown).  Beginners: do each exercise for 30 seconds and rest 30 seconds between each.  Advanced: do each exercise 50 seconds and rest 10 between.  You can find free interval timers to track this in your phone's app store.  Let me know if you try it!

For more info about me or my services, visit my website.

Move of the Week

Try these butt flutters this week to add to your leg workout.  Grab a bench (or you can do this on the floor), hang off the end and raise your legs.  Try them together and alternate legs.  Do sets of 15-20.

 

Please excuse the monkey showing off!  That's what he does best. :-)

 

 

 

To learn more about me or for personal, online or group training inquiries, please see my website Beauties and Beasts Fitness.