Warm up: 2 mile jog/run on 1.5-3.0% incline (beginners can modify)

Sexy Abs of Steel Workout Routine:

- Plank, bend with a twist set (15 on each side)
- ab hold/ L sit/or pike/ at least 30 seconds or to failure (advanced with rings or bar hang)
- flutter kicks 40 2 counts (beginner 20-30)
- the hundred (100 pulses)
- repeat 3 times (videos below)

How are those abs? …Post your results!

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CrossFit workouts are intense and require you to push your self to your max. This workout is done for time and you can do it as a team or in tandem with only two people. Get ready to sweat, bring the intensity and push your team mate to do the same.

Each team takes EVERY OTHER LINE (I’ve indicated T1 and T2 for teams 1 & 2) and the workout is done for time.

HEL-KEL CrossFit Workout Routine:

Lanced Armstrong doing a Kettlebell Swing

T1:  RUN 400M
T2:  21KB SWINGS
T1: 2 ROPE CLIMBS
T2: 400M RUN

T1:  21KB SWINGS
T2:  2 ROPE CLIMBS
T1:  RUN 400
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  400M RUN
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

T1:  ROW 500M
T2:  21 KB SWINGS
T1:  2 ROPE CLIMBS
T2:  500M ROW

T1:  21 KB SWINGS
T2:  2 ROPE CLIMBS
T1:  ROW 500M
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  500M ROW
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

*KB = Kettlebell swings
*ROPE CLIMBS = If you can’t do rope climbs, then do 20 pull ups (use band if needed)

Good luck and post your time and results!! Thanks Karen for a great workout!

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- Complete each exercise for 20 seconds
- Use full range of motion and focus on being explosive
- After completing one exercise, transition IMMEDIATELY to the next exercise without resting

Advanced Body Weight Workout Routine:
- One circuit is as follows;
- Ski Jumps
- Spiderman Push-ups
- Hip Thrusts (to the side)
- Bench Dips (1 foot elevated)
- Split Squat Jumps (or jumping lunges)
- Alligator push-ups

- After completing entire circuit, rest 1-3 minutes (depending on fitness level)
- Repeat 1 to 4 times for a quick and effective metabolism-boosting workout that can be done anywhere
- Use this body weight workout no more than twice weekly and focus on decreasing rest time and/or increasing sets as the weeks progress

Thanks for the great workout Brad! How did you do? Share your body weight workout experience below..! To chat with Brad, you can follow him on Twitter or Facebook.

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This workout is best done outside on the track, but a treadmill can also be used.

Warm up: 400 meters jog (1 lap around the track), 20 push ups, 20 mountain climbers, 20 triceps dips (if outside use the curb)

Partner Workout Routine:

- 400 meters run/sprint; 200 jog and 200 sprint (half track jog, half track sprint)
- 25 push ups after each 400 meters
- then 400 meters; lunge straight way and jog curbs
- repeat the sets
- Do this workout together with your partner; run, jog and sprint, then complete the push ups and lunges together.
- Do as many rounds as quickly as possible in 25 minutes.

Encourage and motivate your partner to keep moving! How many rounds did you do? Post your score below…

‘Semper Fi’; Semper Fidelis is Latin for “Always Faithful” and is the motto of the United States Marine Corps.

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Let’s take a gamble on today’s workout and play “Black Jack“! 

Warm up: 15 minutes of cardio on treadmill, bike or elliptical then 2 sets of 20 crunches, 10 walking lunges and 10 push ups

‘Black Jack 21′ Full Body Workout:

- 20 bench press reps  & 1 back squat
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 19 bench press  reps & 2 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 18 bench press reps  & 3 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 17 bench press reps… and so on

- Go all the way down to 1 bench press and 20 squats… This is a killer workout!
- Beginners can do push-ups and air squats, no weight.
- Post your time and the weight that you used!

“Luck is a matter of preparation meeting opportunity.” – Oprah Winfrey

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You will be 100% more effective with your workouts if you have a written plan. Commit to your written workout plan and bring the intensity..!

Warm up: 10 push ups, 10 pull ups (use leg band if needed), 10 sit ups, 10 lunges, 10 Diamond push ups, and 1k row

Upper Body Chest Workout Routine:

- You will do 20, 15, 10 and 5 of your body weight Dead Lifts and your body weight Olympic Incline Press. Modify the weight if needed.

- 20 reps Dead Lifts
- 20 reps Olympic Incline Press

- 15 reps Dead Lifts
- 15 reps Olympic Incline Press

- 10 reps Dead Lifts
- 10 reps Olympic Incline Press

- 5 reps Dead Lifts
- 5 reps Olympic Incline Press

This is a timed workout, have your dead lift bar and your incline press loaded with your body weight, and spotter if needed. Post your time and what weight/modifications you used.

Beginners/Intermediate: modify your weight to fit your level

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Let’s focus on endurance training and start adding a running workout to your routine if you haven’t already.

Warm up: 20 push ups, 20 Jumping jacks, 20 walking lunges do this 3 times

Endurance Workout Routine:

-  This workout is great for runners; outside or on the treadmill. If you can’t run, use the same routine on an elliptical or bike and bring the intensity!

- 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

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In today’s arm workout routine, we are working antagonist (opposing muscle groups) in ’supersets’ which provides a couple of different benefits. First, more work is done in less time and second, muscle groups recuperate faster when their opposing group is worked.  Perform the two superset exercises in a row with next to no rest in between.

Summer Tank Top Arm Workout Routine:

SUPERSET #1: Warm up

- Dumbbell Curls 3 sets of 8-10 reps with
- Lying Dumbbell Triceps Extensions 3 sets of 8-10 reps

SUPERSET #2:

- Low-Cable Curls 3 sets of 8-12 reps with
- Tricep Push downs 3 sets of 8-12 reps

SUPERSET #3:

- Dumbbell Hammer Curls 3 sets of 10-12 with
- Flat Bench Dumbbell Presses 3 sets of 10-12 (place dumbells together and keep them pressed together as you press them up)

SUPERSET #4:

- Preacher Curls 3 sets of 12-15 (see next to last last video of Candace below)
- Bench dips x 20

Thanks Candace for a great workout! How did you do? Post your results below… Have a question? Chat with Candace directly on Facebook and Twitter!

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After a great cardio or weight workout, these ab exercises challenge your balance, stability and overall coordination, making it a great workout for sexy strong abs.

Take your time and use a wall for balance if you feel unstable.

Stability Exercise Ball Workout Routine:

- 20 Full body tuck

- 20 Side crunches in side plank (10 on each side)

- 20 Ball crunches

- 20 Knee to elbow crunch (10 on each side)

- Complete the ab routine 4 times!

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How To Build Great Legs!

Here was my leg workout a few days ago adding abs in between a few sets. Keep in mind this workout is not for beginners. I always go as heavy as possible when training legs to burn as many calories as possible while building shapely legs!

Squats: At the squat rack, start with the bar for your first set and add weight accordingly. When using the squat rack, make sure you straddle your legs when taking the bar off the rack. Squat down pushing your glutes back, keeping knees in line with ankles. 15 reps

Hanging Leg Raises: If your squat rack has a bar for pullups, do some hanging leg raises. Hold on to the bars and lift your legs straight up as high as possible. Lower slowly. This is a hard exercise to try at first, most people swing all over. Tighten your core and use controlled movements. 6-10 reps

Superset 3x

Seated leg Press: I always press heavier than my body weight with this one, but play with the weight because you may be surprised as to how much you can press. Knees in line with your ankles, avoid locking knees out at the top.

Straight Legged Deadlifts: You can hold on to a bar, I like to grab plates that have a grip that you can hold on to. Knees soft, lower from hips keeping an arch in mid-back. Keep your shoulders back for this exercise, you want to avoid hunching them! If you feel a stretch in your hamstrings, then you are doing this right. If you don’t, you are most likely in a squat position. Make sure you stand all the way up as you are working your lower back as well with this exercise.

Superset 3x

Bench Step Ups: This exercise is hard, gets your heart rate up and using heavy weight with this one really burns! I held onto my 25lbs plates for this exercise. One leg at a time starting with the right leg, step up and stand straight, then step down with the right leg. Repeat with left side 8-12 reps.

V Tucks on bench: Sitting at the end of the bench, straighten legs and lower upper body towards bench. Bring knees and chest in together. Grasp the bench with your hands while doing this exercise and keep your back straight.

Superset 3x

Standing One Leg Hamstring Curl: I love this machine! If you are lucky to have this machine in your gym, use it. I like to focus on one hamstring at a time, and if you have knee problems, this machine seems to not aggravate it more. Focus on curling all the way up and slowly lowering down.

The Reptile: This is really just the plank on your hands and toes, but bringing your knee up to your elbow. I look over my shoulder at my knee so I can crunch my side even more when I bring it up to my elbow.

So this is it. I don’t add calves to my routine simply because I get a better workout for calves by skipping or running stairs. Have fun!

Thanks Angelique for a great workout! What did you think of Angelique’s leg workout routine? Share your comments below..!

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