Warm up: Indoor row for 1k meters, (or run 800 meters at a slight incline if you don’t have access to a rower) and 3 sets of 30-45 second planks.

Leg Workout Routine:

- 20 Walking Lunges; Advanced – add 10-25 lb dumbbell weights
- 3 Dead Lifts; Advanced (or if ur goal is to build muscle) go max weights, and Beginners use the 45 lb or lighter bar.
- Burpees; Advanced do 20, Beginners do 10
- 10 Hyperextentions; Adv use a weighted medince ball
- Complete 4 cycles

- In this workout if your goal is to build more muscle, add heavy weights to lunges and on the dead lifts every set.  Make sure the weights are at your level of fitness and you have proper form on the dead lifts. Rest 3-5 minutes in between each cycle. Post weights, time and burpees per cycle!

• Link Love - Talking Trash and Super Skinny Models Hey, I just joined the WOMAN Challenge (Women and girls Out Moving Across the Nation) this week. (Thanks for the inspiration, MizFit!) It's an 8-week fitness challenge for women to exercise at least 30 minutes or get in 10,000 steps each day. Registration is free, and you can progress along......
• Runner's Advanced Workout for Knee Health Tonight was a knee-focused workout to strengthen my knees and supporting muscle groups. Keep the weights and repetitions low to start. Increase repetitions gradually from about 6 to about 12 then increase weight and drop the repetitions back down to 6, repeat. I've grouped some of the lifts into super......
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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.

Share your thoughts today:
Succeed -- What is it that you want to succeed at?

• New Years Resolution Exercise - Release the Negativity of 2009 Release the negativity you experienced in 2009! Use this resolution exercise I first learned after reading The One Minute Millionaire, so please experiment with this technque and comment on your experience... "Put a rubber band on one wrist and every time you think a negative thought, snap it!  If you are honest with......
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Core strength helps to protect our back, keep us strong and prevent injuries both on and off the job!

Warm up: Jog 1 mile at low to moderate intensity or 12 minutes of elliptical at moderate intensity.

Cardio Interval: 20 minutes on the treadmill at higher intensity

- Advanced; run at 7.0 pace or higher and incline at least 3.5
- Intermediate; run at 6.0 pace or higher and incline at least 2.5
- Beginner; jog at 5.0 pace or higher and incline at least 1.5
*if restricted from running, then elliptical for total of 21 minutes at high intervals for 6 min with short rest periods (low intensity) for 1 min then repeat 3 times*

Cool down: 6 minutes on the treadmill at a 4 pace (fast walk) and 6+ incline, or highest possible at a fast pace walk

Ab Workout:
- 2 minute  planks (1minute for beginners)
- side plank, 10 lifts on each side
- 10  hanging pikes
- 30 second mountain climbers
- 30 second scissor kicks
- repeat 4 times at high intensity (beginners 3 times)

Cool down -- ab stretch

Thought for Today: “Pain is weakness leaving the body”
“In my law enforcement training, I used to hear this over and over from my Drill Sergeants, ‘Pain is weakness leaving the body’. It didn’t take me long to really grasp what that meant! Pain truly is weakness leaving the body; the pain you feel in training is no fun, but you can handle it and you will grow from it, emotionally and physically.  After progressive overload in your workouts, you will find you can take a whole lot more! So don’t give up! Keep striving towards your fitness goals.” -- Joy Booker

• 5 Steps to Cool Down the Right Way After Exercise When most of us finish our workout the only thing we want to do is stop and relax. However, if you suddenly go from working out to sitting like a lump, you are increasing your chances for injury and post-workout pain. Just as you warm up before you exercise with......
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The truth is… there are many! When you think of ab exercises, what you are really thinking of, is core exercises. The core encompasses all of your abs and back strength which is vital to a healthy fit body!

Today’s core or ab workout routine will also focus on core and some of the best ab exercises isolating into the obliques, helping you achieve more definition to get those six pack abs you have worked so hard for!

Best Six Pack Ab Workout Routine:

- Standing Russian bar bell twists: Advanced -- add light weights, Beginners -- use 20-45 lb bar only

- Mountain Climbers on the Bosu: alternate; pull knees forward, pull knees to the side

- Lying Russian twists: use a light weight

- Glute Ham sit ups: Beginners -- modify or do full sit ups on the floor

- Back extensions or supermans

- Planks (30 seconds)

- Do each exercise 30 reps x 4 rounds: Post your time and don’t give up!!

• Targeting Problem Areas Most of us have at least one spot on our bodies that we would like to change. Commonly referred to as “problem areas,” if you are serious about making a change, you’ve got to find a way to target that area. While full body exercise is vital, there are many......
• Why Pay Gym Membership & Personal Trainer Fees when YouTube is Free? To get a change of pace from my normal push ups, sit ups and treadmill routine, I thought it would be a nice change of pace to go back to free weights 2 to 3 times a week or use a few high tech cardio machines (elliptical machines, rowing machines,......
• 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......

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.

• Exercise Anywhere You Go The best way to benefit from weight loss and exercise is to make it simple. When you make small, regular changes, they will actually add up to much more serious weight loss improvement than what you would achieve by making too many changes at once. There are a wide variety......
• 3 Great Exercise Tips to Live By Exercise is an integral part of a healthy lifestyle. With people’s increasing awareness to health and fitness, more and more people are finding ways to incorporate it in their daily schedule. To successfully do this, it is important to think outside the box and explore possibilities. Here are 3......
• Pilates Exercise Equipment Pilates exercise equipment overview: I'm sure by now that you have heard about Pilates. It has pretty much become a household name over the last few years thanks to the many Windsor Pilates infomercials and exercise DVDs. It has become a very popular form of exercise. Yet, while most people......