Beautiful

(Source: tinyperfectwishes, via tonedconfidence)

1. Barbell lunges (25lbs)

2. Bent over BB rows (25lbs)

3. BB chest press (20 lbs)

4. Dumbbell bicep curl (2x5lbs)

Performed as circuit 4x12 reps and no rest.

My shirt was drenched after. Love when that happens!

2 supersets. Targeted muscles: quads, glutes, hamstrings, calves

Superset 1: quads/glutes

A. Barbell squats (10 reps)

B. Single leg squat (10 reps ea.) (Rest 1 min. Repeat 3x)

Superset 2: hamstrings

A. Large Swiss ball hamstring curls (10reps)

B. Machine seated hamstring curls (10reps) (Rest 1 min. Repeat 3x)

Calves exercise: Calf raises on machine (3 sets of 20)

Correct posture and form are really important in doing these workouts most efficiently maximizing the amount of calories we are burning, plus isolating the muscle we are focusing on.

Did this last night: Every move for 60 seconds. 30s rest periods between each one. 2 minute rest when done and repeat 2 more times. Warm-up: 2 minute line sprints 1. Push-ups 2. Bent over dumbbell rows 3. Dumbbell lateral raises 4. Mountain climbers 5. Triceps extensions (1 DB overhead) 6. Biceps curl w/ DBs 7. High knees (Rest 2 min. And repeat 2x more)

Today I let my friend lead our group workout. He is very into MMA and crossfit style training since he competes often. He had us do the following:

Barbell Power-cleans (10 reps)

(no rest)

Barbell star jumps (30s intervals)

(no rest)

Bosu Push-ups (max reps)

(30s rest and repeat 3x)

After this circuit:

Dynamic jump squats (from point A to B)

10 Push-ups

(30s rest)

Dynamic lunges (point A to B)

10 Push-ups

Rest. End.

Great workout but was just harder to critique everyone’s form making sure the others were holding their posture and getting the most efficient workout. 

Ran 7 miles in the streets of my neighborhood as part of my training. It’s amazing how good running can make you feel.

3.5 mile run (Im training for a half-marathon)

-Circuit Training (3x)-

(15s high knees, 30s rest)

split jump lunges (12 reps)

(15s high knees, 30s rest)

weight plate bent-over rows (12 reps)

(15s high knees, 30s rest)

dumbbell fly on swiss ball (12 reps)

(15s high knees, 30s rest)

dumbell overheadpress on swiss ball (12 reps)

(15s high knees, 30s rest)

forearm plank (30s)

Rest 2 minutes before repeat 

I achieved my best mile time today. 6m 35s. I cant believe it! Next goal is 6m 10s :) 

Always warm up before your exercise routine, especially on your designated resistance training days. You should already be sweating by the end of it. If we get a decent sweat going, the more we will sweat throughout the duration of our workout. Here is a 4 minute warm-up guaranteed to make you sweat!

Time: approx. 4 min. (16 10s:5s intervals)

1. 10 sec high knees at max effort

2. Squat down to lay flat on belly, 5 sec rest

3. Hop back up and repeat step one  and 2 (until time is up)

Increase intensity: Add 1 push-up before 5 sec rest

I will personally punch you! Ha. No. I really wont but still! Eating breakfast is key to help you reach your fitness goals. It helps kick start your day, and with the proper meal it helps you chose your meals more wisely throughout the day. 

I know sleeping in another 30 minutes sounds more appealing than getting up to prepare a meal but if you skip breakfast you are more likely to experience a “crash” around lunch and reach for something higher in sugar and fat. And if this becomes a habit then you’re really in trouble.

Start off with some oatmeal and whole grain toast with peanut butter. Try some egg whites and vegetables and make an omelet :) Be creative and be healthy!

Found this browsing Womenshealth.com: 

http://www.womenshealthmag.com/dumbbell-side-bend?workout=25656

Fairly simple that anyone can do to help improve their midsection. Give it  try, what do you have to lose? Other than inches off your waist… ;)