Welcome, you are in for a great introductory workout. You will get a feel for what is expected in all my training and how my programs are put together. Every workout featured below is just a small portion of what you experience with my training. I hope you will reach deep within for that drive that will take you to the next level in your fitness goals and beyond, a lifestyle. Shut the world out and make this your time, a time to dedicate something for you and make it your own. Push yourself beyond what you ever felt capable. You will find you can do it and even more. Enjoy!
8x 30 second sprints with 30 second recovery walk or jog
Then 1-3 rounds of 10 seconds rest 50 seconds work: 4 minute workout or 12 minute workout depending upon what you have time for.
add weight for a harder workout –
Tabata – high knees
3 rounds of 10 seconds off 30 seconds of work: core workout
6x 1 minute hard run 1 minute recovery run
Tabata – 10 seconds off 20 seconds on of the following:
As many rounds as possible in 25 minutes: always add weight to make harder
3 rounds of: use a weight that challenges you a bit, last 3 reps should be difficult.
Tabata 10/20-8 rounds: 10 seconds active rest / 20 seconds all out work
CALVES & CARDIO
STAND ON 1 FOOT FACING A WALL AND HANDS ON WALL AND JUST DO 12X HEEL RAISES HOLDING FOR 2-3 COUNT AT THE TOP AND LOWER TO THE GROUND – 12 REPS EACH LEG
JUMP ROPE ON ONE LEG 50 REVOLUTIONS
SWITCH LEGS AND DO 50 REVOLUTIONS ON THE OTHER
EXTEND ARMS AGAINST A WALL AND FACE THE WALL AND HAVE BODY STEP AWAY FROM WALL AND PRESS HEELS UP AND DOWN AS YOU SLIDE YOU HANDS AGAINST THE WALL
REPEAT THIS 3 ROUNDS TOTAL
5 EXERCISES – ADD DUMBBELLS FOR MORE RESISTANCE (5-10LBS OR MORE IF YOU WANT MORE OF A WORKOUT).
STEP BACK IN A REVERSE OR BACKWARD LUNGE AND KICK LEG FORWARD AND GO STRAIGHT INTO A CURTSY SQUAT – ADD DUMBBELLS FOR ADDED WEIGHT
AB / CORE
30 SECONDS OF WORK / 10 SECONDS OF REST IN BETWEEN EXERCISES 3 ROUNDS OR MORE:
USE A BENCH OR A TABLE THAT YOU CAN JUMP LEGS ONTO AND BACK OFF – START IN EXTENDED PLANK POSITION OR PUSH UP POSITION ON THE FLOOR. JUMP BOTH LEGS ON BOX/BENCH AND BACK IN TOWARDS YOUR BODY ON THE FLOOR AGAIN.
START OUT ON YOUR EXERCISE MAT AND ROLL BACK AS IF YOU WERE GOING TO DO A BACKWARDS SUMMER SAULT. AS YOU ROLL BACK FORWARD AND SIT UP ON YOUR BUTT YOU WANT TO CONTRACT YOUR ABDOMINALS AND HOLD THAT POSITION WITHOUT GOING FARTHER FORWARD. HOLD FOR 2 SECONDS AND ROLL BACK TO GET MOMENTUM TO PUSH YOUR WAY BACK UP INTO A V-SIT POSITION.
LAYING ON YOUR BACK EXTEND LEGS AND HANDS BEHIND HEAD AND CRUNCH UP ROT TORSO AND REACH OPPOSITE ELBOW TO OPPOSITE KNEE AND COME BACK DOWN TOUCHING YOUR SHOULDER BLADES ONLY KEEP HEAD OFF FLOOR. KEEP DOING THIS AND TRY AND REALLY REACH UP LOOKING TOWARD CELING AS YOU DO IT. EXTEND LEGS EVER TIME YOU BRING ONE KNEE INWARDS.
20 SECONDS ON / 10 SECONDS OF REST – 3 ROUNDS TOTAL OR MORE
50 SECONDS ON / 10 SECONDS OFF – 4 ROUNDS
KEEP HANDS BEHIND HEAD AND SQUAT AS LOW AS YOU CAN THEN COME UP SQUEEZING YOUR BUTT AND PRESSING THROUGH THE HEELS