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!

httpvp://www.youtube.com/view_play_list?p=0D1C7300B9AF7550

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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:

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
httpvp://www.youtube.com/view_play_list?p=D00FD7F93AD0AFA9

*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

httpvp://www.youtube.com/view_play_list?p=FB8D3EC32CAA5375

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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!

httpvp://www.youtube.com/view_play_list?p=7B982075291C0E62

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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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I want to share with you Lisa’s favorite customized workout last week. It’s a great full body routine consisting of unique exercises utilizing a variety of exercise equipment. Lisa is 46 years old and is an intermediate exerciser who has been working out consistently for over 5 years. Her initial goal was to lose weight then build muscle mass and improve her overall health – she achieved those successes by consistently working out, using the proper form, weight and exercise intensity. Today her goal is too simply to maintain her overall health and fitness level.

Tanya’s Full Body Workout Routine targets Legs, Chest, Back, Shoulders, Biceps and Triceps:

- Leg Lifts standing on Bosu: stand with left foot centered on the round side of Bosu, right foot forward with heel touching the Bosu for balance, keep left knee soft (hold support if necessary) After 10-15 reps switch feet.

- 90 degree Chest Press with dumb bells: Lie on your back (on a mat or a bench) with legs in the air and knees bent at 90 degree. Hold dumb bells with an overhand grip and palms facing away, extend the arms up over chest and repeat.

- Bent over Row with tube or band: stand with feet hip distance a part and tube secured under feet, knees slightly bent, abs tight and upper body bent to 45-90 degrees with a straight back. Hold tube or band handles with palms facing each other, exhale and pull tube or band handles up and back using the back muscles.

- Upright Row with Tube or band (or Sumo High Pulls): again stand with feet hip distance a part and tube secured under feet, knees soft and abs tight. Keep palms facing in and close to the body, lift up the band and raise the elbows high above the shoulders and repeat.

- Kneeling Hammer Curl on Bosu: kneeling on the round side of the Bosu, keep back straight, abs tight and chest lifted. Holding dumb bells on each side, keep the palms facing in, elbows in and hammer curl up then repeat.

- One arm Tricep Extensions (or Skull crushers): Lie flat on your back on a bench with your feet on the floor. Hold the dumbell with your arm at a 90 degree and palm facing in, extend the weight up to the ceiling and repeat. After 10-15 reps, switch arms.

During your workout routine, follow these exercise guidelines:

• 1 to 3 sets of each exercise
• 10 to 15 reps of each exercise
• Moderate weight & light to moderate intensity
• 30 to 45 seconds rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

Lisa exercises at home and owns a variety of exercise equipment, she loves the diversity and challenge of how each piece of equipment is incorporated into her workouts. Her ever changing personal workouts eliminate boredom, break through exercise plateau and give her the best possible results because they are created for her!

Remember to warm up before you exercise and stretch and cool down when you are finished.  Always stay hydrated and listen to your body! Enjoy Lisa’s Workout!

Thanks Tanya for a great workout routine. Did you enjoy the workout? Post your comments and results below:

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