Fun Friday: weekend warrior circuit

Happy Friday fit peeps!

I have a treat for you today…..a quick, do anywhere circuit and some awesome travel foods. I know my weekend is jam-packed with activities, so it’s always best to be prepared :)

Weekend Warrior full body circuit

What you need: some space, a timer (I LOVE the TABATA pro app), dumbbells, water and towel

Start by warming up dynamically, putting the body through its full range of motion.

Light jog for 2 minutes to complete warm up.

NOTE: if any muscles seem overly tight, take a minute to stretch and/or foam roll them!

The Circuit: 10 moves, 40 seconds of work, 10 seconds of rest, 30 seconds to prepare, repeat a total of 3 times

  1. Squat
  2. Pushup
  3. Alternating back lunges
  4. Alternating side lunge, tapping opposite hand to the floor
  5. Imaginary (or real) jump rope
  6. Squat thrust with weights: squat to floor, put weights under shoulders and jump/step back, return back to squat and stand while squeezing glutes
  7. Sumo squat with a narrow bicep curl (elbows in front of rib cage, weights touching)
  8. Plank hold
  9. Stiff legged dead lift with wide (zotman) bicep curl
  10. Squat with overhead press

You’ll notice that we work MULTIPLE body parts in this workout and hit the legs quite a bit. The reason is because you want to BURN serious calories. Work hard during your 40 seconds and attack each move with intensity. The bonus? Awesome, cellulite-free thighs for you :)

100_0374 BOOM!

Travel Friendly Foods:

You’ll find me with any combination of these on the weekend.

  • sliced cucumber
  • low-sodium lunch meats
  • tuna packets (flavored is fine)
  • fruits
  • celery, carrots, cherry tomatoes, etc.
  • baby foods in pouches (yes! they come in handy and you get your greens)
  • pre-grilled chicken, fish or steak
  • protein bars (Quest bars and the new MetRX bars are best)
  • Kind bars

Be prepared for hunger and crazy cravings while you’re out! Don’t depend on willpower when the Starbuck’s sweets case is staring you down :)

Hopefully, that helps you with your weekend!

Make sure you sign up for the newsletter to receive the recipe for this week ———–>>>>>>>>>>>>>>>

In health,

Michelle

Abs on the ball

WORKIT WEDNESDAY: Stability Ball Circuit…..plus a cookbook review

Got a stability ball?

Check.

Any idea how to use it? Aside from just sitting on it….

I got your back :)

We all know that results TRULY happen in the kitchen (please tell me you know that by now). My colleague and coach, Julie Lohre, has written an AWESOME cook book that will make time spent in the kitchen a breeze.

RecipeBook2_copy__51349_1411500283_1280_1280

You can grab a copy of this cookbook HERE for $9.95 (which is a steal!). Want it for free?!?!?! Sign up for my newsletter because I am sending out a code this Friday :)

What can you expect?

Easy to follow recipes that don’t bog you down with ingredients you have to travel across town to acquire. The cookbook is full of fun, family-friendly treats (Julie gets families!) that will leave you feeling satisfied all while helping you reach your goals.

Check it out for yourself and get to cooking :)

Stay healthy,

Michelle

Today’s Workout: THE PUSHUP!

Do one or do them all. Push ups work your whole upper body, including your core…so get to it!

Work It Wednesday! CORE with Debbie :)

This was a few years ago :) but still relevant today!

Work IT Wednesday: Shoulder Sculpts

SHAME! I am a day late, but your shoulders can probably still use a little workout right? :)

BTW, that’s my oldest adopted son Donovan :) We love him!

 

AFTER Your warm up (jump rope for 5 minutes and you’re good)

Upright row: 3 sets, 12-15 reps

Single Arm Clean and Press: 3 sets, 10-12 each arm

Lateral Raise: 3 sets, 12-15 reps

Rear Delt Raise: 3 sets, 12-15 reps

Overhead Press: 3 sets, 12-15

FINISHERS

Forward/back, circle front, circle back: 30 seconds each on one arm then the other

 

WORK IT WEDNESDAY: FREE Total Body Circuit

Grab some weights (8-15 pounds should do) and a little space for total body toners :)

#workit #Wednesday Superstrech

If you’ve been working out consistently, you are probably in need :)

#WORKIT Wednesday! Free Workout for you: Tank Top Arms

Arm B&W

Ah, the arms…..the most naked part of the human body. Our arms carry groceries, babies, bags and purses. They push strollers, shopping carts and even buttons.

Arms are involved in just about every aspect of life, yet most women leave them untrained and complain about things such as Bat Wings, Chicken Wings (which are tiny BTW) and flappy things.

Have no fear! I have an arm toning workout that can be done in MINUTES and have you ripping the sleeves off your shirt in no time….OK, maybe not THAT, but you get the point.

What do you need?

Dumbbells that CHALLENGE you. That means your last rep better be a struggle. I usually use 15-25 pound DB’s, but I’ve been working on these things for a few years now.

A padded surface (you know what that means right?).

Some really great music. Never underestimate the power of the playlist.

A great attitude…..that WILL determine your results.

Got it? Let’s get it then!

TANK TOP ARMS:

This workout will be done in a circuit fashion, using a timer (I use a tabata timer on my phone, you feel free to use any timer. A lot of tabata timers are FREE online).

You will be WORKING for 40 seconds, then RESTING for 10 seconds. You will repeat the exercises 3x through (more if you have time to kill or just really don’t want to move tomorrow).

  1. THE PUSHUP! Oh yeah baby, get down and get dirty with them. Range of motion is critical, so if you can’t come all the way down (or 90 degrees at the elbows) drop to your knees and modify as you build strength.
  2. Alternating Biceps Curl. Weights will be in each hand and you will perform slow and controlled bicep curls, one arm, then the other.
  3. Alternating Shoulder Press. Weights up, elbows alongside the shoulders, press one DB to the ceiling, return to start and press the other….remember, slow and steady, no momentum.
  4. Long Arm Plank. Get in a pushup position, but resist the urge to do a pushup. HOLD IT! Contract the core, thighs and shoulders.
  5. Triceps Dip. You can use ANY surface really. Hands face forward, drop your butt directly down (not away, as that is shoulders) then squeeze your arms in and press up. Keep your neck neutral and perform as many as you can before you feel like you might drop yourself, then rest and do some more until your time is up. These can be tough, so aim to do more each time.

These 5 BASIC moves will start to make a BIG difference in your upper body physique. Aim to complete this workout 3 times per week, never on consecutive days. Next week, come back for a body weight leg workout that will have you strutting in shorty shorts (keep it appropriate people!) in no time!

Peace, Love and Lunges (and pushups)

Michelle

date night

 

NOW it’s YOUR turn!

Got a workout you want to see featured in #WORKIT Wednesdays?

Respond BELOW or shout it out on Twitter.

 

FREE Workout Wednesday! Total Body in 10

1 move (ok, 3 but who’s counting?!?!) to get your whole body. Planks rock! Keep telling yourself that ;)

Whoo, it’s also a throw back. I was softer around the middle…and blonde. See what happens with consistency?

 

FREE Workout Wednesday!

BOOM! A freebie exercise ball workout for you today :)

Grab a ball (steal only if necessary) and get busy!