Warm up: 10 minutes on the elliptical, 25 jumping jacks, 25 push ups

Workout Routine:
- bicep curls (20)
- squat leg raise (20)
- tricep extensions (20)
- lunges (20 on each side)
- tricep extensions (15 overhead on each side)
- repeat 4 times; adv use a thicker tube, beginners use smaller width

Have fun, get in a great workout and lets work the band!!

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Want sexy long looking legs?  In this leg workout, we will tone and strengthen all the muscles in the leg by the leg exercises plus keep your heart rate up in fat burning mode by running and then lengthen the muscles by a thorough lower body stretch.

Don’t worry guys, you can do this workout too for your body weight workout day.

Warm up: jog 400 meters (or 1 lap around track) 2 one minute planks

Workout Routine:
- 50 air squats
- Run 1 mile
- 50 jumping lunges
- Run 1 mile
- 50 jumping squats
- Run 1 mile
- 50 lunges
- Run 1 mile
- You will complete a total of 20 reps and 4 miles. Don’t give up! Post your time
Advanced = double the leg reps to 100
Beginner = decrease the reps to 30 and decrease the runs to .5 mile
- make sure you take about 20 minutes to stretch your legs; hamstrings, quads, inner thighs and calves for flexibilty.

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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!

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• P90X Legs Today's leg workout is a killer! Enjoy this free lower body workout that features P90X Plyometric movements from Michelle West, a P90x and Beachbody coach. Yes, you can have leaner stronger legs - work them out! Warm up: jog 800 meters (2 laps around track) Workout: - Jump Squat (30......

Warm up:  jog 800 meters (or 2 laps around the track) 25 air squats, and 25 lunges

Exercises:

- 1 min sit ups
- 1 min leg lifts
- 1 min bicycle crunches
- 1 min super mans
- 1 min break

- complete the circuit for 4 rounds

Count your reps during each exercise until you finish that round. Use the break to write down your score.

Example round 1=30 sit ups, 30 leg lifts, 40 bicycle sit ups (left knee and right knee combine equal 1 rep), 52 super man. Total score 152 for that round.

Inner Strength…  Are you born with it or is it developed?

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This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

• Do You Own Your Body? If you are struggling with your weight and your self esteem, there are many different things that you might find that you are not doing. Whether it’s wearing a favorite outfit, going to a gym to exercise or even just having fun, many of us end up self exiled hermits......
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