Warm up: 10 minutes on elliptical, 10 minutes of indoor row

Ab Workout Routine:

- 30 standing Barbell Russian Twists with 35-45lbs (Beginners use a 25lbs light barbell)
- 30 full sit ups (Beginners can do crunches)
- 30 Planks with a side lateral step; in plank position on the forearms and toes, keep your body flat with your hips tucked and step out side to side as wide as you can, with the right leg and then the left leg etc. Do 15 on each side.
- 30 Jumping Jacks with hand clap
- Do this Circuit 3 times and record your time.

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• Magnetic Rowing Machine You just can't beat a magnetic rowing machine when your goal is to achieve total body aerobic exercise. Magnetic rowing machines are very low impact on the hips, knees and ankles and allow you to workout your upper and lower body at the same time. Many healthy living and fitness......
• At Home Cardio Workout, No Weights Required Don't let not having weights at home cause you not to workout! I have an at home cardio workout that doesn't require anything but your body weight. Many people think that they cant get a great workout unless they have some type of weights and that couldn't be further from......
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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

• The Art of the Cool Down So much focus is given to warming up for exercise, that the cool down period at the end of a workout is generally ignored. If you are not taking the time to do this after each and every workout, you can experience muscle soreness and it can be difficult to......
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• How to Start a Walking Fitness Plan There is no better time than right now to begin your own outdoor fitness walking program. Keep in mind that walking outdoors is going to offer you more benefits than simply getting outside of the house occasionally. When you go on regular walks, you are going to strengthen your muscles,......

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!

• Get Together Work with your partner, encourage them and push them to the next level in this run circuit! Warm up: 50 jumping jacks, 2 sets of 1 minute planks, 25 mountain climbers Workout: - run 400 meters & alternate partner thrusters 1-16; Men 95 lbs - run 400 meters & alternate......
• 100 Degree Legs Today's 100 degree workout will get your legs hot! ...There's nothing better than giving 100% in a summer workout to get your sweat and heat on! Warm up: 5 minutes jump rope, and 2 sets of 25 crunches Workout: - Men use 135 lbs, Women use 65-95lbs (beginners use 45......
• Veterans Roundup Welcome to another edition of WL's Sunday Roundup. WL extends its gratitude to our nation's Veterans. Thank you for all you've done for us! Below are links to many articles of interest. Search for some weekend reading under the FHN, reader, web, and carnival sections. Enjoy! The Fitness Health......

Warm up: 2 sets of 20 Jumping jacks, 2 sets of 1 minute planks, 2 sets of 25 push ups

Workout: (on the treadmill or other cardio machines if needed; elliptical or bike)

- Warm Up to intensity; 5-7 minutes
- Increase speed from warm up slightly; 5-7 minutes
- Increase speed and incline or resistance; 5-7 minutes (this should take you to your max!)
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Increase speed again and incline/resistance to 1-2%; 5-7 minutes
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Decrease speed and cool down; 5-7 minutes

“…Run with endurance the race that is set before us ..so that you will not grow weary and lose heart..” - Hebrews 12: 1-3

• How to Spice Up Your Treadmill Routine [/caption] Many dedicated runners, even those who hate the hamster-wheel feeling they sometimes get on treadmills, recognize the occasional need to train indoors. It's not always a cool, breezy sunny day outside, and even tough runners who put up with rain, sleet, and cold have their limit. Let's face it:......
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Warm up: 50 jumping jacks, 2 sets of 1 minute planks, 25 mountain climbers

Workout:

- run 400 meters & alternate partner thrusters 1-16; Men 95 lbs
- run 400 meters & alternate partner kettle bell swings 1-16; Men 75 lbs
- run 400 meters & alternate partner front squat 1-16; Men 95 lbs
- run 400 meters & alternate partner push press’s 1-16; Men 95 lbs
- In this exercise both partners start the run together and do the work out together. Partner A does the odd numbers of the reps 1-16 and immediately partner B do even numbers from 1-16.  Post time for the work out!

“There can only be one state of mind as you approach any profound test; total concentration, a spirit of togetherness, and strength.” – Pat Riley

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SALT-n-PEPPA

Let’s focus today on the Push Press upper body exercise till failure. Short bursts of power will increase your heart rate and build strength in the upper body.

Remember the 80’s hit song by Salt n Peppa “Push It” as you push till you can’t push no more in this workout!

Warm up: 20 burpees, 20 jumping jacks, 20 shoulder rolls and run 400 meters (1 lap around the track)

Workout:

- Push Press; Men 135 lbs, Women 45 – 65lbs
- On the minute with a continuous clock running you add an extra rep every minute.
- Example 1st min 1 rep, 2nd min 2 reps, 3 min 3 reps… keep going until you can not do the amount of reps within the minute. For example; in 10 minutes if you cant finish 10 reps your max number is 9.
- Watch the video in the center of the screen for a visual.

• The Challenging World of the Womens Triathlon The triathlon is one of the most challenging races known to man. It tests you on so many different levels that it takes a strong endurance level just to be able to train for it. Not everyone can compete on the same level which is why there are separations for......
• Dead Lifts Dead lifts are an excellent exercise targeting the quads, lower back, glutes and hamstrings. Enjoy this free lower body workout routine that will give your muscles amazing tone and strength... Warm up: run 800 meters (2 laps around track), 25 mountain climbers Workout: - dead lifts 10 reps; Men 175......
• Intense Workout Routines - How Intense is Needed For Fat Loss? It is quite obvious that in order to burn A LOT of fat, you will eventually have to deal with a lot of intense workout routines to accelerate results of your chosen diet, assuming you have chosen a 'comfortable' eating pattern with more-than-average calorie deficit. Some may have no idea......

Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half)

Workout:

Cycle 1:
- Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells
- standing arm curls 20 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 2:
- Men (2) 30 lb Dumbbells, Women (2) 15 lb Dumbbells
- standing Hammer curls 15 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 3:
- Men (2) 35 lb Dumbbells, Women (2) 20 lb Dumbbells
- standing arm curls 10 reps
- arnold presses 10 reps
- run 400 meters

• Is Cycling Different for Men and Women? [/caption] Most exercises are unisex - that's why we have both the NBA and the WNBA, why the Olympics include men's and women's events for a large variety of sports, and why you can see men and women jogging in pairs. But there's no doubt that men and women are......
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• 20 Minutes Is your excuse that you don't have enough time to workout? How about, if it only took 20 minutes to get a killer fat burning and muscle gaining workout? This is a 20 minute workout routine; with 12 minutes of work and 8 minutes of rest. Warm up: 1 mile......

This full body extreme workout is sure to tone and strengthen your body and loose inches too! It’s done only once but 50 reps each. Finish the workout and don’t quit!

Warm up: 5 minutes Jump rope, 25 push ups

Workout Program:

- Overhead press
- Walking lunge
- Seated Bicep Curl
- Walking squat
- Step ups (no weights)
- Tricep Dips (using own body weight for resistance)
- Knee Lifts (holding onto weights)
- Mountain Climbers
- Seated Fly
- Reverse Lunges (holding onto weights)
- Push Ups
- Jumping Jacks
- Seated Row using weights
- Abdominal crunches
- Front Kicks
- Inner Thigh squat (holding onto weight)
- Cool down/ Stretch (5 minutes)

- Complete the entire workout once. Each exercise set is 50 reps. Use light to medium weights, nothing heavy. Recovery time between sets is 20 seconds. Good luck and post your time!

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”
- Gail Devers

• How To Build A Home Gym For Less Than $200 Last year I justified the expense of a year-long gym membership as an attempt to get into better shape. I did pay cash for the expense, and because I paid up front I received a few additional months as a bonus. Unfortunately, that membership is coming to an end in......
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Warm up: 100 jumping jacks or 5 minute indoor row

Workout:

- 15 reps Full Snatch; Men -- 95 lbs, Women -- 45 or 65 (beginners start with small bar or replace with back squats)
- Run 400 meters
- repeat this circuit 5 rounds for time (beginner’s 3-4 rounds)

“Everything should be made as simple as possible, but not simpler.” ~Albert Einstein

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Warm up: 50 jumping jacks, 25 push ups

Workout:

- 15 crunches (Each rep squeeze abs for a minimum of 5 seconds. Make sure that your shoulders are off the ground, your pelvis tilt up and your glutes tight… Rest 2 seconds in between each rep)
- stay in crunch position; on back with your shoulders off the floor, 15 leg extensions
- 30 back extensions or super man (medicine ball optional)
- 15 hip lifts (back on the floor, straight legs lift)
- one minute planks (beginners 30 seconds)
- Repeat core circuit for a total of 3 rounds

Quote: “It’s the eye of the tiger: it’s thrill of the fight. Rising up to the challenge of our rivals. And the last known survivor will be winning the fight. And they’re owing it all to the eye of the tiger. -- Theme Song from the movie “Rocky”

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• Push Up Bars Push ups are an intensive total body exercise and are very effective in helping you to build lean muscle mass. However in order to get the most benefit from doing them, your form must be perfect, which makes push ups a difficult exercise for many people to do correctly. This......