Novemeber SHRED Day 6

Alrighty, I'm giving you guys a nice rest/ not so restful day :)

YOGA!

Now, I know that some of these position may be hard if you've never done them before, but the point is to TRY, and modify if you need :) 

I had to steel this workout from Back On Pointe because I'm studying for a nutrition test, and my brain hurts ;)

This is why I chose this workout though. Yoga clears my mind, and helps me find my happy place, so enjoy!

Hold each position for about a minute, and repeat any you feel you need :)

November SHRED Day 5!

Man oh man, I don't know about you, but I'm feeling good! I hope you are all staying sticking it out, and PUSHING yourself! Even if you are just starting, stick it out, and watch your body change! :)

One thing I want to add, is to make sure you're eating clean! You need to be fueling your body properly in order to get the most out of your workout, and the recover properly.

Alrighty, here you go! Day 5, Grab a chair for this one!

Tricep Dips:

15

*Bend your legs for a modification if it's too hard with straight legs

3:2:1 Push Ups:

15

*3:2:1 is a tempo, take 3 seconds to get down, hold for 2 seconds, then push up quick in one second. 

Step Ups:

30 (15 each leg)

*Step onto your chair right then left. Come down right then left. Repeat 15 times, the switch to left.

Elbow To Knee Plank:

 30 (15 each leg)

*Opposite arm as leg. Use those abs to draw your leg in to your arm, and hold for about a second, the alternate to the other leg and arm.

Squat Jumps:

30

Repeat 3-5 times! Good Luck!!

November SHRED Day 4!

How are you all feeling after yesterdays workout?? Dead? If you made it through, give yourself a high five because yesterday was INTENSE! 

Now, are you ready for today's workout? Here it is!

Equipment Needed: 

-Dumbbells (or anything that you can easily grip that has some weight to it. I like to use my laundry detergent ha)

-Hand Towel 

Start by doing 20 switch lunges, 10 push ups, and 20 jumping jacks. This will get your blood flowin and your body warm!

Circuit: 

*Repeat circuit 3 times with no rest in between exercises, and about 3 minutes rest in between each set :)

Squat to Overhead Press

12-20 Reps Each Arm (depending on weight)

  * Start with the weight on the ground feet a little wider than hip width apart, squat down, pick up the weight in one arm, curl it, then press it over head. Bring it down, squat and put the weigh back on the floor, picking it up with your other arm and repeat

Mountain Climbers

40 (20 each leg)

  * Remember to not let the leg you're pulling towards your elbows touch the ground. Engage those lower abs to draw it in!

Hop Overs

40 (20 each side)

  *Lay the hand towel out flat somewhere and jump from side to side over it. Make sure the get those knees as high as you can! 

Elbow Plank to Hand Plank

15

  *Start in an elbow plank position. Push up with one hand, then the other to get to a full on plank. Using the same hand, lower back down into elbow plank position

Single Leg Row:

30 (15 each leg)

  *If you are unstable on one leg, tap the toe of the other leg down on the ground to help with balance and work you way up to a full on table top. 

*Make sure your elbows glide right by your body and don't bow out!

*SQUEEZE your shoulder blades together! 

Burpees:

15

Finish Strong with your burpees! I know you're tired, but push through it and make sure you're using proper form! I don't want anyone getting injured :)

November SHRED Day 3!

Did you enjoy your day off? I hope you did, because this week is going to be AWESOME! 

Get ready to push yourself, and work hard!

50 Air Squats with GOOD form. PUSH YOURSELF. Go as far down as you can!

50 Switch Lunges

50 Push-ups (I know this seems like a lot, but YOU CAN DO IT! Go down to your knees if you need to)

50 Crunches (NOT Sit ups, get your shoulder blades off the ground while lifting your chin to the ceiling. DO NOT CRUNCH YOUR NECK)

1 Minute Plank. (NOT elbow plank)

1 Minute Wall Sit

40 Air Squats

40 Switch Lunges

40 Push-ups

40 Crunches

30 Sec. Plank

30 Sec. Wall Sit

30 Air Squats

30 Switch Lunges

30 Push-ups

30 Crunches

1 Min. Plank

1 Min. Wall Sit

20 Air Squats

20 Switch Lunges

20 Push-ups

20 Crunches

30 Sec. Plank

30 Sec. Wall Sit

10 Air Squats

10 Switch Lunges

10 Push-ups

10 Crunches

1 Min. Plank

1 Min. Wall Sit

Remember to push yourself, believe in yourself, and know you CAN DO IT! :)

November SHRED Day 2!

How are you feeling after yesterday's workout? Good I hope :) 

Today is going to be fun!

For those of you who hate to run, don't worry, it's good for you and you feel AWESOME after! Plus this workout won't have you running for long periods of dreaded time ;)

Running Interval #1:

Warm-up with a brisk walk for 3 minutes

Jog for 5 minutes straight

SPRINT for 30 sec. 

Jog for 2 minutes

Repeat this 5 times

Skip with high knees for 30 sec.

Stop and do 10 push ups

Repeat this 5 times

Jog for 5 minutes straight

Lunge for 30 sec.

Sprint 30 sec.

Repeat 5 times. 

Finish with a 5 minute jog.

The goal of this is to raise and drop your heart rate quickly which helps in burning fat quickly. Try and do the entire workout without stopping. YOU CAN DO IT!! Remember... mind over matter :)

Good luck!

November SHRED Day 1

Alrighty, are you ready for your awesome workout for today?? 

Remember, do what you can, but PUSH yourself! 

Ready?

Here we go!

Circuit # 1

Do 3 times through as fast as you can with at least a 3 minute break in between sets

High knees: 45 Sec

Switch Lunges: 45 Sec

Burpees: 45 Sec

Squat Jumps: 45 Sec

Wall Sit: 45 Sec

Circuit #2

Do 3 times through as fast as you can with at least a 3 minute break in between sets

Elbow Plank: 45 Sec

Tricep Dips: 20

Calf Raises: 1 Minute Each Leg

Push-Ups: 45 Sec

Run Stairs: 45 Sec

Bridge: 45 Sec

Remember to push through, and do your best!! YOU CAN DO IT!!

November SHRED!

Alrighty everyone, who's excited for this monthly challenge??

Every day I will be posting a different workout meant to challenge you, and push you to become a stronger you!

Stay tuned for the first challenge coming later today :)