Sculpt and Tone Week of 7/18

I am a little behind with posting last and this week's Sculpt and Tone workouts. The exciting part is that I taught THREE classes last week and so far one this week. Monday, Wednesday,Saturday and Monday. So I have lots to share BUT I am only going to share Monday for now. I will share more later :)

Monday:
Warm up

Lower body:
Side to side squats with free weights- 1 minute
Air squats with free weights at chest level- 1 minute
Alt. lunges with free weights- 1 minute
Calves with free weights- 1 minute
2x

Core:
Sit ups (straight legs, tap behind the head then by calves) - 1 minute
Side plank-1 minute
Side plank- 1 minute
Bicycle (opposite knee opposite elbow)- 1 minute
2x

Arms:
Delt raises- 1 minute
Curls- 1 minute
Forearms- 1 minute
2x

Shoulders:
Shrug- 1 minute
Diagonal right- 1 minute
Diagonal left- 1 minute
Dip press- 1 minute
2x

Back:
Flies- 1 minute
Power punch- 1 minute
Super man- 1 minute
Row- 1 minute
2x

Cool down and stretch

 
EXCITING NEWS! Free Saturday morning? I will be teaching a FREE boot camp at Athleta at The Keystone Fashion Mall!Yes, FREE! Come out and get a great workout in at Athleta 9-10am

Image result for athleta

Comments

Post a Comment

Popular posts from this blog

Holidays and Fitness

Image
Happy Holidays! This time of year is filled with family, food and traveling for most people. All of that makes it harder to stay on a good workout schedule, right? Wrong! For me, fitting fitness in around the holidays is fun. For us, we spend a lot of time traveling to Bloomington, South Bend and Chicago and we are always getting delicious food wherever we are with family. It is important for us to enjoy ALL of the food, family AND make sure we get some sort of workout in. Walks- Holidays are spent with family, some who you don't get to see much. Grab them and head out for a morning, mid day or evening walk wherever you are! While we were in Bloomington, my mom, sister, 2 neices and brother in law all went out for a walk after our feast. It is always nice to get your blood circulating, burn a few calories AND socialize. Holiday Runs- There are so many organized runs around the holidays and they are SO much fun! I encourage everyone to take advantage of their local runs ...
Read more

Fitness Tribute to My Dad

Image
  I type this with a broken heart, but as you all know my dad passed away last week in his sleep. My dad was the greatest man I have ever known and never missed anything in my life. He was my biggest supporter in everything I did especially fitness.   He was a very active guy and was his entire life. He (and my mom) are the reason why I am a fitness fanatic. Because of that, I felt this blog post needed to be dedicated to him and all of the fitness memories I have with him. From coaching me and my sister in nearly everything growing up, to bike rides, 5Ks, triathlons, hikes, racquetball, swimming and organized bike rides my dad was SO active and my biggest hero for that reason.  The number of races and rides he participated in during his life are uncountable, and I can't even try to list everything. My dad loved the camaraderie of organized runs, walks, rides. As you all know he was a man of tradition so we did a lot of the events ye...
Read more

Mondays

Image
Mondays...... I have such a love hate relationship with Mondays. I truly love what I do on Mondays but man, by 9pm I am straight up exhausted. I want to share a few workouts with you from a recent Monday of mine. I also want to invite any of you to join me in any of the classes I teach Monday- I would love to have you as a guest! 4:30am: alarm goes off, I get dressed, make coffee, load my car up and hit the road to the Y. 5:30am: BOOT CAMP @ Jordan YMCA Warm up 50 meter sprint 15 air squats 50 meter sprint 15 alternating lunges 50 meter sprint 15 calf raises 50 meter sprint 15 jump squats 50 meter sprint 15 jump lunges 50 meter sprint Circuit 30 second jump rope 30 second squat press with free weights 30 second push up pulls with free weights 30 seconds plank REPEAT 2X Fast jog to North Central Football Stadium (.5 mile) Zig zag stadium X2 Jog up and down, 10 jump squats, 10 tricep dips REPEAT 5X Zig zag stadium X2 Slow jog back to YMCA (.5 mile) 7:30-4:0...
Read more