Day 14...Birthday Blast Work Out!

Happy birthday to my awesome brother in law! Without him, my sister Brittany wouldn't be as cool...just kidding! But seriously, I hope you have a great day and I wish I could spend it with you guys. This workout is just for you, have the happiest of birthdays! 

Warm Up: 

4pt squats x 12
Reverse lunges x 16 (8 to each leg)
10 push ups
10 Squat Jumps
Plank for 1 minute

Beast Mode: AMRAP 20 minutes

8 Burpees
Sprint 100m
40 Jumping Jacks
Sprint backwards 100m

Jam Session: 

20 GHD sit ups
5 push ups
15 GHD sit ups
5 push ups
10 GHD sit ups
5 push ups
5 GHD sit ups
5 push ups


Have fun :)

Day 13..."Let's Get Physical, Pysical!"

Hiya kids, how we fairing during these cold winter weeks? Oh wait, didn't y'all just have 65 degree weather last week? Well it's cold up here in Maine so lets stay moving for my sake! We're going to keep things simple and keep it short and sweet. Double AMRAP time.

Warm Up: 1 minute jumping jacks
                 1 minute high knee jog in place
                 1 minute planks
                 1 minute push ups
                 1 minute squats

Boom! Workout time:

As Many Rounds As Possible (AMRAP) in 10 minutes of 5 burpees, 10 push ups, 15 squats.

THEN!

AMRAP in 10 minutes suicide intervals. One slow, one medium, one fast.

You can decide which AMRAP you want to do first but try to limit your time in between each block of 10 minutes to 2 minutes.

Jam Session: Repeat warm up at a slower pace and replace push ups with GHD sit ups.

Rock on, stay warm, have fun! :) 

Day 12...Holiday Damage Control

Happy ho ho ho to you! Hope y'all  had a good Christmas and you didn't let all that good food get you down. (I know I had the most amazing 5 minutes with a slice of peanut butter pie and did not feel one ounce of guilt!) My sister Brittany said it best when it comes to watching what you eat: "You can't get too crazy or else you'll go crazy." But I'm not here to talk about diet so lets get down to business. Ready for action? Let's hit it. I call this workout: Breakfast. 

Warm Up: Crack the Eggs

10 Fast feet Burpees...
     -Drop and do a burpee
     -Stand up and stay in place running fast feet for a count to 5(1 mississippi...2 mississippi...3 mississippi...you get the idea)
     -Drop and do another burpee
     -Repeat this sequence 10x

Workout: Scramble(You will need a stop watch for this) 

Using the field down the street from you, pretend you're a kid on the playground at recess. Basically, run around the field as fast as you can. Go wherever you want, backwards, forwards, side ways, around the perimeter, suicide style, etc. At the start of a new minute, complete 30 jump squats. Once you've finished, continue to run around. So for 20 minutes, every minute, on the minute: 30 jump squats. If the minute overlaps and you haven't finished your set, guess what? Keep jumping. If you've got a solid 40 seconds to spare, keep running. 

Jam Session: Serve With Toast
Cool the jets after that little free for all with some core work. Double tabata planks. (8minutes total.)

Best served warm...enjoy kids ;)

Day 11...Colder weather, hotter workouts!

We won't let a little rain and chilly air get in the way of our fitness right? Right! This is a picture of me on top of Mt. Katahdin back in September. Couldn't feel my fingers but it was still a great hike, so I hope it motivates you to keep going even when the climate isn't ideal.

So lets get to it, take it to the park y'all! 

Warm Up
Just like we did when I visited, run 5-10 suicides. You gauge how you feel, if 5 or 6 doesn't cut it, keep going. However, if you feel like you're sufficiently warm and you've got some beads of sweat going, maybe 5 or 6 will do the trick.

Workout
3 Tabatas with a 1 minute rest between each one. (Remember, tabatas are 20 seconds of work followed by 10 seconds of rest.)

Tabata #1-Jump Squats
Tabata #2-Sprints
Tabata #3-Bear Crawls

Jam Session
Raise the roof push ups and GHD sit ups!

(Remember those in track Britt?) 

10 RRPU
20 GHDs

Stay warm and have fun ;)

Day 10: Hail to the Victors...which would be Michigan, of course!

Rah-rah-rah boys and girls! It's football season and of course we're honoring our Sugar Bowl Champions with a workout that even a wolverine would love! Grab your waterbottles, lace up those cleats, and head to a football field! (You can use the UNC field, right?) If not, just make sure you've got a nice span of grass to run around on!

Alright, here's your warm up, channel your inner football player. Lulu-think back to the glory days of track and field. We're training like athletes today kids...

100m of high knees
100m of high skips
100m strides
100m reverse run
50 Jumping Jacks
10 Push ups

Tired yet? Hope  not...

Hail to the Victors Workout

This workout is a double ladder, which means one exercise will ascend while the other will descend.

Sprint 100m
50 Walking Lunges 
Sprint 200m
40 Walking Lunges
Sprint 300m
30 Walking Lunges
Sprint 400m
20 Walking Lunges
Sprint 500m
10 Walking Lunges

Jam Session
Jog 500m
10 Push Ups
Jog 400m
10 Push Ups
Jog 300m
10 Push Ups
Jog 200m
10 Push Ups
Jog 100m
10 Push Ups

Good luck athletes! Get out there, get moving, get strong! GO BLUE!

Day 9: We're back in action!

Its a great summer to be up and moving! So what are you waiting for? Me to post to the blog? Oh yeah, you are waiting for me to post to the blog. Anywho, lets get you going with a workout, shall we? Lately I've been really into interval work, not only does it burn fat but it really gets the job done when you're looking for a good burn. So here we go...

Warm Up

10 Body squats

10 lunges

10 jump squats

10 push ups

Light jog for 5 minutes

Workout

(If you can find a hill, all the better!)

7 Rounds of sprints, either up the hill or for the length of 100m

Before and after each sprint, do 15 jump squats.

Recover for 1 minute before starting the next round. The minute should start after your last jump squat.

Extra Credit

For 10 minutes, do 2 minutes of jogging followed by 2 minutes of walking. Complete this sequence until 10 minutes are up. 

Enjoy!!!!

Day 8: Don't Get Sloppy!

Hey Kids! My apologies for not updating in a while. I hope you're still moving and shaking. Alright, lets not waste anytime and get to the good stuff! You're workout is as follows...

Warm Up: Run 800m

10 Push Ups

Workout: 10 Burpees

20 GHD sit ups

30 Box jumps on a plyo box or bench

40 Squat Jumps

30 Box jumps on a plyo box or bench

20 GHD sit ups

10 Burpees

Jam Session: Run 800m

Plank for :30

This workout is pretty simple and gets the job done. Good luck, have fun, give it hell ;)