Warm up:

- 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups

Workout Routine:

- 4 seated dumbbell Shoulder Press
- 4 Front Squats
- 4 Thrusters

- This workout routine consists of 4 sets with 4 reps each exercise. Get yourself warm so the first few sets (don’t count) go with light weight to get up to the max weight that you will be able to do for 4 reps . Once you have found correct weight that you can do 4 reps with, start your sets!

Thought for Today: Volunteer;  In your own way try to give back to others that might need a little help.

• How to Avoid Delayed Onset Muscle Soreness Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to......
• How Many Sets Should You Do Per Exercise? This article was submitted by Mehdi, author of the strength training blog StrongLifts.com Israel invited me to make a post about how many sets you should do per exercise. For a lot of people going to the gym, the amount of sets you should remains unclear. This post will help......
• A New Alternative to Weight Loss Surgery – But is it Safe? The push for instant weight loss has lead to the popularization of surgeries that can dramatically alter the human body and its digestive functions. Complications are numerous, but the demand for weight loss surgery is high and it doesn’t look as though it will be waning any time soon. For......

Warm up: 10 minute indoor row, 5 minute jump rope

Workout:

- 20 Burpees

- 20 Jumping jacks

- run 400 meters

- 20 mountain climbers

- 20 walking lunges, Advanced = use 15 LBS dumbbells in each hand

- repeat the circuit 4 times. This is timed workout, so post your time and if you used weights, and how much!

• Profile: Catherine Carver, Fitness Model Caileen Weitz The muscular arms, evident under 22-year-old Catherine Carver's green long-sleeved shirt, are a result of rigorous weight training and being a figure and fitness model. Figure and fitness is part of the International Federation of Body Building and Fitness. It was created after body building with the hopes......
• A Tip or Two for Motivation… It is no secret that getting motivated to work out is sometimes as easy as threading a camel through the eye of a needle. We all have things going on: errands to run, dinners to cook; and fitting a workout into the schedule can be nearly impossible. But if you......
• Exercise Videos for Free Not quite sure what exercise video to get but don't want to go out and buy one at random? No sweat! Just visit your local library! Most libraries have exercise videos - VHS and DVDs. You can sample what interests you for free. And if you discover one you really......

When was the last time you jumped rope? …and don’t say grade school! Jumping rope is a great way to keep your heart rate up and body moving. Try this workout today and you might just fall in love with jump rope again!

Warm up: jog 1200 meter (3 laps around track)

Workout:

- Push ups; Men 30, Women 20 (Adv = 40)

- 2 minute jump rope (Adv = speed rope)

- 4 rounds, no rest until you have completed the jump rope and then 10 second rest between rounds. Post your time!

• Vancouver 2010 Olympic Schedule and Results [/caption] Olympic Schedule and Results Dates * February 12 * February 13 * February 14 * February 15 * February 16 * February 17 * February 18 * February 19 * February 20 * February 21 * February 22 * February 23 * February 24 * February 25 * February......
• Weekly Weigh-In: Another 3.8 lbs Lost, 70.4 lbs Total I. Am. On. Fire. I've lost another 3.8 lbs this week. That brings my total weight lost to 70.4 lbs. SEVENTY!!!! That's crazy. I now weigh 277.6 lbs. I have 30 more pounds to lose to reach my next major goal of 248 lbs. At that point I will see...
• Day 1 of my fitness journey Day 1 so time for my weigh in and measure. The scientist in me wanted to record my baseline body measurements so if my weight loss plateaus I can hopefully stay motivated with some recordable inch losses. I chose 9 points to measure on my body which I've shown on......

Warm up: jog 800 meters (2 laps around track)

Workout:

- Jump Squat (30 seconds)

- Run Stance Squat (30 seconds)

- Airborne Heisman (30 seconds)

- Swing Kick (60 seconds)

(30 Second break then Repeat Circuit 4 times)

Cool Down Stretch: Easy Jump Rope, Slow Marching with Low Kicks, Wide Leg Bent-Over Hamstring Stretch, Downward Dog with Calf Stretch, Quad Stretch.

Word of the Day:

Self Determination = choice of one’s action without external compulsion. What gets you self motivated?

• 5 Reasons to Jump Rope When we were kids, we loved to jump rope and somehow it never really seemed like exercise. If you're trying to get fit and having a difficult time finding exercises you like, jumping rope may be just the ticket you need. It's fun, anyone can do it, and it's relatively......
• Exercise Options for Pregnant Women Although pregnancy exercise is a natural and healthy thing, when you are pregnant you should not be starting any strenuous or stressful routine for exercise. Still, remaining fit during your pregnancy is going to help you keep your healthy weight during your pregnancy while simultaneously offering additional benefits: The reduction......
• Bodyweight Workouts: No excuses Editor’s note: This is a guest post from Zac Tunstall of Hood Workout, a site with videos on how to perform bodyweight exercises in the comfort of your own surroundings. All of us have body weight (many of us have more body weight than we want). This body weight is......

Warm up: 10 minute jump rope

Workout:

- Tabata Pullups (use bands if needed) in 20 seconds do as many reps as possible and then take 10 seconds break. Do a total of 8 rounds. Switch up your grip each round. Ex: overhand grip, underhand grip, overhand grip, underhand grip and repeat. Total of 4 minutes.

- 10 Burpees

- Tabata Deadlifts (Men 135 lbs, women 65 lbs) Do as many as you can for 20 seconds, then take 10 seconds rest, continue for 4 minutes.

- Want to score your workout? Scoring -- what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout. Post your times!

*What is Tabata?

• Roundup: Candy and Cavities Did you have a spooky Halloween? I know I did. I hope you've sorted your candy and tossed the cavity inducing ones away. More importantly I hoped you checked the candy for the biggest health reason: safety. With stories in years past about candy scares it's important to check the......
• You Can't Fit in a Workout? Sure you Can. We recently got our hands full and have been seriously short on "free" time lately.  By having our hands full, of course, I mean that we just got two kittens who've been having a hard time adjusting to a new environment and each other.  They're cute, but they sure are......
• Working Out in the Waiting Room When people are busy, it becomes harder to find time for the purpose of exercising. But luckily, there are some hidden gems of time that we all have in our lives that will allow us to get a quick and effective workout in, turning wasted waiting time into effective workout......

Warm up: 10 minute jump rope, 25 push ups

Workout:
- air squats (no weight)
- Pullups (use bands if needed)
- burpees
- jumping lunges
- in 20 seconds do as many reps as possible for each exercise then take a 10 seconds break (in between exercises.) Do as many rounds as possible in 4 minutes. See if you can do (2) 4 minute rounds!

Have a great workout and weekend!! Let me know how many rounds you completed… Stay tuned for more workouts Monday!

• The Ultimate Fast And Frugal Full Body Home Workout Getting in good physical shape is the ultimate frugal move because it can literally save you hundreds of thousands if not millions of dollars in medical care as you get older.  Last month, I wrote about a few frugal ways to lose weight.  They are certainly effective tips and if you're discplined,......
• NCAA Men's Division I Basketball Championship - Facts [/caption] The NCAA Men's Division I Basketball Championship is a single elimination tournament held each spring in the United States, featuring 65 college basketball teams, both conference champions and at-large selections. The tournament, organized by the National Collegiate Athletic Association (NCAA), was created in 1939 by the National Association of......
• Beginning a Fitness Program Beginning a fitness program is not something that has to be inherently overwhelming. The way to make sure that you are not overwhelmed by your brand new fitness regimen is simply to make sure that you are armed with all of the proper tools in order for you to get......

Warm up: 5 minutes jump rope, 5 min row, and 1 min alligator walk (xtra weight optional)

Workout:
- 400 meeter run
- 20 presses; Men 95 lbs, Women 45 lb bar (beginners scale as needed)
- 10 kb swings
- Repeat this circuit (advanced 5 rounds, beginners complete 3 rounds)

Quote of the Day: “As long as there are tests, there will be prayer in schools.” ~Author Unknown

• One of the Most Romantic Things a Guy Can Do. . . by Tina Donahue, guest blogger and author of Deep Dark Delicious. Ever wonder what draws you to a man or to a hero in a book? Is it the intensity with which he regards the heroine? His struggles to have her for his own? Heroic moments when he saves......
• Facebook's Zuckerberg Says The Age of Privacy is Over [/caption] Written by Marshall Kirkpatrick Facebook founder Mark Zuckerberg told a live audience yesterday that if he were to create Facebook again today, user information would by default be public, not private as it was for years until the company changed dramatically in December. In a six-minute interview on stage......
• WTF - No, Not That - Women's Tri Fit On November 10 - 11, Tampa Florida will hold the 4th annual Women's Tri-Fit Fall Classic. The competition will include physique modeling, fitness routines and an all out obstacle course. Earlier this year, in July, WTF held their World Challenge in Las Vegas for it's 10th anniversary. The competition included......

Warm up: 5 minutes jump rope, and 2 sets of 25 crunches

Workout:
- Men use 135 lbs, Women use 65-95lbs (beginners use 45 lb bar)
- Squats 25 reps
- Run 800 meters or 2 laps around the track
- complete 4 rounds for time and post your results!

Quote of the Day:

“Reward good behavior:  reward yourself as you meet the fitness goals that you have set for yourself!”

• Wii Fit: Healthy Weight Loss? Have you ever wondered if those video game exercise programs work? Can you achieve healthy weight loss playing a video game? The Wii Fit is the most popular of the weight loss programs that are on the market today. It has sold many thousands of units, but some wonder if......
• Adams Golf Speedline Driver (Men's RH, 10.5 Degree Loft, Grafalloy ProLaunch Axis Regular Flex) User Reviews Send this to a friend Adams Golf Speedline Driver (Men's RH, 10.5 Degree Loft, Grafalloy ProLaunch Axis Regular Flex) Manufacturer: Adams Golf Customer Rating: List Price: $399.99 Sale Price: $149.88 Availibility: Usually ships in 1-2 business days Buy Now Product Description Speedline aerodynamic shaping is designed for......
• Week Roundup Week of June 08 This week from the Fitness Health Network I present to you more of my favorite posts: Taking soda out of your diet? NCN chronicles the journey this week with a wrap up in 6 Days Without Soda And Life Is Good. It's Not Your Fault You Regained The Weight Fat......