Warm up: run 800 meters (or 2 laps), 25 push ups

Resistance Band Workout Routine:
- bicep curls (20)
- squat leg raise (20)
- tricep extensions (20)
- lunges (20 on each side)
- tricep extensions (15 overhead on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; adv use a thicker tube, beginners use smaller width

Have fun and lets rock the band!!

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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)

Full Body Workout Routine:

- 50 sit ups

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 knees to elbows

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 jack knife sit ups or bent knee for beginner

- 25 pull ups (Beginners / women = 10, use band if necessary)

- 50 back extensions (hold one second each)

- 25 pull ups (Beginners / women = 10, use band if necessary)

- Do the circuit 2 times! …What was your time?

“The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is DEDICATION.” -Cecil B De Mille

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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

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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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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

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For this circuit workout, aim to do it 3 times with just 60-90 second rest periods. Remember complete the ENTIRE workout before resting… rest and do it all over again (and again)!

Warm up: 2 minute jog, 10 push ups, 20 body weight squats

Workout Routine:
1.  Walking Lunges 18-20 reps
2.  Pull-ups (decline push-ups if pull-ups not an option)- As many as possible
3.  DB deadlifts 15-18 reps
4.  Hanging leg raises 10-12 reps
5.  Squat jumps 12-15 reps
6.  Dips 12-15 reps
7.  Bicycle crunches 50 reps

You will definitely feel your heart rate go through the roof! And your muscles will be killing you, in the best ways of course

If you liked this workout find out more about me, Taylor Ryan, at my women’s fitness site or check my blog, Fitness Strength Training to get my 4-Free Videos on women’s weight training!

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NASA's Opportunity Rover on Mars

Today’s free upper body workout routine focuses on shoulder strength. Let’s blast the shoulders for that toned and strong upper body… attack this workout for savage arms!

*Remember if you are looking for more size in your arms and working out with heavy weights, workout your shoulders each week, the result will make your arms look bigger and proportional to the biceps.

*And for the ladies looking for a slim arm; workout your shoulders with lighter weights and more reps for a sleeker toned arm. The result will be a proportional look to make the under arm seem smaller and fight unwanted arm fat!

*Relieve shoulder pain by slowly strengthening the muscles surrounding your shoulder with light weights and steady movements.

Warm up - Treadmill 15 minutes fast pace walk or jog incline at 4.0 (or elliptical if needed) and Push ups – Men 30, Women 20

Workout Routine:

- the Barbell Push Press (Men = 95 lbs, Women 45 – 65 lbs)
- Do 10 reps , every 2 minutes add 5- 10 lbs.
- For example; 1st set 95 lbs 10 reps, 2nd set 105 lbs 10 reps
- Use the the whole 2 minutes to finish 10 reps and then add extra lbs to begin the next set. When u can’t continue or finish  10 reps in 2 min, your work out is done.  Post sets and your weights!

Word today = Opportunity
“Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.”
- Brian Tracy

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Warm up: 5 minutes of moderate cardio on either; treadmill, elliptical or bike.

Workout Routine:

- Do one exercise after another, resting 30 seconds between exercises. Do 15 reps of each exercise and try to go through the circuit 4 times.

- Dumbbell squat/shoulder presses 15 reps
- Medicine Ball Diagonal Chops. Do 15 reps on one side and then 15 reps on the other.
- Alternating dumbbell lunges. Make sure you do 15 reps on each leg (i.e. lunge right, lunge left is one rep)
- Squat Jumps 15 jumps
- Stability Ball Hamstring Curls 15 reps
- Mountain climbers – 30 seconds as fast as you can

Shari is a real life Transformation Success Story who knows how to coach you, motivate you, encourage you, and provide the guidance and resources you need to achieve your best body! You can find Shari on her blog, Twitter or Facebook pages.

Word for today -- Happiness

“Happiness belongs to the self-sufficient.” -- Aristotle

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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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