Warm Up - 400 meter run

Shoulder Workout Routine:

- 20 push ups

- 50 jumping jacks

- 20 hand stand push ups (beginners can do pike push ups or if needed, just hold the position for 20 seconds to modify)

- (3-3-3) clean and jerk This exercise is more for advanced weight lifters and bodybuilders; aim for starting at 125lbs to your body weight or max) Beginners can still do this exercise and start with a broomstick to learn from then a 45-65 lb bar until you have the right technique to move higher in weight.

- Repeat the circuit 3 times. Beginners modify and scale to fit your level.

Nutrition=  the science of utilizing healthy food to support life.

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

Workout:
- 25 over head squats (adv = with 45lb bar, beg = light body bar or no weight)
- 25 sit ups
- 25 hip/leg lift lifts
- 25 v ups with Stability ball
- 15 medicine ball windshield wipers (Beginners = no ball)
- 25 medicine ball leg raises (Beginners = no ball)
- 25 seated medicine ball twists
- do this circuit 3 times; Beginners cut reps in half or do circuit 2 times

Today’s thought: Character -- “Surmounting difficulty is the crucible that forms character.” - Tony Robbins

• Review: 5 Day Fit Weight Loss DVD 5 day Fit Weight loss is a new DVD from Gaiam that provides 5 different 30 minute fat burning workouts, offering you variety to your exercise regime. The DVD introduces you to Budokon, yoga, dance, walking and cardiosculpting led by fitness experts who provide challenging workouts to help you tone......
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Warm up: 400 hundred meter run (1 lap around the track)

Full Body Blast Workout Routine:

- 5 minutes pull ups
- 1 min break
- 5 minutes Body weight bench presses (Beginners = 45 lb bar to 1/2 your weight)
- 1 min break
- 5 Minutes deadlifts
- 1 min break
- 5 minutes Body weight back squats (Beginners = 45 lb bar to 1/2 your weight)

In these exercises do as many reps as you can in the 5 minutes time frame. Use the 1 min break to record your reps in each work out. 20 minutes of hell for a Full body blast! How many reps did you do?

Thought for Today: “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” – Ralph Marston

To share this workout with a friend, click on the links below

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Warm up: jog 800 meters, 5 minutes indoor row

Workout Routine:

Men = 95lb barbell
Women = 45lb barbell

- 7 burpees
- 7 sumo dead lift high pulls
- 7 full sit ups
- 7 thrusters
- 7 mountain climbers
- 7 hang power cleans if you do not know how to do a hang power clean, do barbell shrugs

- Do as many rounds as you can at max intensity for 25 minutes How many rounds did you do?

Today’s word is: Giving

“Give to everyone who asks you, and if anyone takes what belongs to you, do not demand it back. Do to others as you would have them do to you.“ -- Luke 6:30-31

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Warm up: jog 400 meters, 20 burpees, 20 push ups, 20 air squats

Workout Routine:

- Barbell Squat (your body weight) and Dead Lift (your body weight)

- Do as many Squats as you can until you fail (count the reps) then do as many Dead lifts as you can until failure. (count the reps)

- 10 Burpees

- Add your two totals for the Squats and Dead Lifts and that is your score for the fist round. Complete 5 Rounds.

- Beginners; cut the weight in half and compete 3-4 rounds.

- Take as much time as you need between rounds and exercises. This is not a timed workout, you are trying to get the max score. You will complete 5 rounds and add the total. Post your total and the weight you used!

Word for Today is Wellness: What are your keys to Wellness?

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Warm up: 10 minutes on the Bike, cross trainer, or treadmill, 10 lunges, 10 air squats

Workout Routine:

- 25 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

- 25 knees to elbows

- 25 Wood chops (on each side) Adjust weight to your level.

- 25 Leg Raises

- repeat ab circuit for a total of 200 ab reps.
Advanced = double each exercise to 50 reps for a total of  400 ab reps.
Beginners = reduce each exercise to 10 reps and repeat for a total of 80 ab reps.

- This is a timed workout, post your time!

Word today: Persevere -- To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.

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Today’s Gold Medal Explosion full body workout will blast the whole body and get your heart rate up as you create powerful bursts of energy. Go for the gold and don’t give up on this workout!

Warm up: jog 800 meters (2 laps around track) 1K indoor row, 2 sets of 25 push ups

Workout:

- push press (advanced = 115 lbs, beginner = 45 lbs)
- 2 pood two hand kettlebell swing (beginner 1/2 -- 1 pood)
- burpees
-  do this circuit 4 times: 20-15-10-5 for each exercise. For example; the first round is 20 reps push press, 20 two handed swing, 20 burpees, second round is 15 reps push press and so on…
- This is an explosive workout for time. What was your time?

“I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.“  - Michael Phelps

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This is the ‘Chrissy’ kettle bell workout, and no doubt it’s full body conditioning that will boost your metabolism too….Are YOU ready?!

Workout:

30 Burpees
20 Kettle Bell swings

25 Burpees
25 Kettle Bell swings

20 Burpees
30 Kettle Bell swings

15 Burpees
35 Kettle Bell swings

10 Burpees
40 Kettle Bell swings

5 Burpees
45 Kettle Bell swings

Advanced = burpee exercises are done with a high knee jump
Beginners = burpee exercises can be done without the jump

- How long did it take you to finish the workout? Post your time! (specify Beg or Adv)

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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!

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Train hard like an athlete and win. Then celebrate like an all star!

Warm up: 800 meter run (2 laps around track) 2 sets of 25 push ups, 20 walking lunges

Workout:

- 25 full sit ups
- 25 back extensions
- 20 mountain climbers
- 25 burpees
- 30 second side planks (on each side)
- repeat the circuit 4 rounds and post your time!

• 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......
• The Hills I have to be honest, I'm not super excited about doing today's workout but I know how important power and endurance is for overall fitness stamina and strength.  Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State. But the feeling I......
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