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Posted on May 22nd, 2017 by Krista
Categories: Workouts
If you are new to the gym or just have no idea where to start here is a total body training plan for you.  This is a 4 day rotation but you can pick and chose how many days a week you want to train or have time to train.  Any sort of exercise is better than nothing at all right?You can do as many reps and sets of each exercise that you have time for.  You can also throw in some ab moves at the end or even some of the plyometrics moves between sets if you want to really push yourself!  
 
Workout #1
Hammer Curls
Overhead Tricep Extension
Chest Press
Bent over row
Squat Narrow Stance
Shoulder Press
 
Workout #2
Front Raise
Straight Leg Deadlift
Chest Fly
Tricep Pullover
Hip Thrusters
Single Arm DB Row
Bicep Curl
 
Workout #3
Lateral Raise
Traditional Deadlift
Single Arm Chest Press
Tricep Dips
Split Squats
Preacher Curls
 
Workout #4
Upright Row
Sumo Squats
Push Ups
Tricep Extension
Alternating Shoulder Press
Lunges
 
Abs
Plank with Row
Bicycle Crunches
Leg Raises
Russian Twist
Side Plank- can add hip raises
V ups
 
Plyo
Mountain Climbers
Burpees
Jumping Lunges
Jumping Jacks
Jump Squats
 
Posted on April 7th, 2017 by Krista
Categories: Workouts
 
 
These are designed to get you sweating!  The first can be done as a Tabata style workout.  You will complete the exercise for the “work” portion and then “rest”.  Each exercise will take 60 seconds.  Choose the level of difficulty that meets your needs! Complete all of the moves through once and then rest for 2 minutes, I want you to keep moving and walk around during the 2 minutes of rest.  Each round will take 10 minutes including the rest portion, so do what you can and have time for! Ideally complete 3 sets total!  *My favorite app to use for these workouts is called Tabata Stopwatch Pro- Free in the app store!*
 
  • Beginner: 30 Seconds Work/ 30 Seconds Rest
  • Advanced: 40 Seconds Work/ 20 Seconds Rest
  • Intense: 50 Seconds Work/ 10 Seconds Rest
HIIT and Tone
 
  1. Jumping Jacks 60 seconds
  2. Knee Up Squat 20 total
  3. Alt Side Lunges 40 alt. sides
  4. Standard Push Up/Kneeling Push Ups 20 push ups
  5. Plank 60 second
  6. Squat Kickback 20
  7. Jump Lunges/Walking Lunges 40 total
  8. Bicycle Crunches 20
  9. Plank Mountain Climbers 60 seconds
  10. Rest 2 minutes and repeat!
Posted on March 29th, 2017 by Krista
Categories: Workouts
 
 
These are designed to get you sweating!  The first can be done as a Tabata style workout.  You will complete the exercise for the “work” portion and then “rest”.  Each exercise will take 60 seconds.  Choose the level of difficulty that meets your needs! Complete all of the moves through once and then rest for 2 minutes, I want you to keep moving and walk around during the 2 minutes of rest.  Each round will take 10 minutes including the rest portion, so do what you can and have time for! Ideally complete 3 sets total!  *My favorite app to use for these workouts is called Tabata Stopwatch Pro- Free in the app store!*

HIIT/Tone
 
  • Beginner: 30 Seconds Work/ 30 Seconds Rest
  • Advanced: 40 Seconds Work/ 20 Seconds Rest
  • Intense: 50 Seconds Work/ 10 Seconds Rest
  1. Burpee + 2 Front Kicks
  2. Jump Squats/Power Squats/Air Squats
  3. Bicycle Crunches
  4. High Knees
  5. Standard Push Up/Kneeling Push Up
  6. Alternating Jump Lunges/Walking Lunges
  7. Plank Mountain Climbers
  8. Russian Twists
  9. 2 minutes’ rest and repeat!
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