Author: summertimeknox

Cardio- 1. Shuffles 2. Skater to 1 legged burpee 3. Cross jacks 4. Beast cross-over plank cross-over 5. Skaters 6. Side lunge to elbow to opp knee 7. Pendulum lunge hops 8. Heisman’s 9. Push up knee knee pop squat 10. Wacky jacks Run long lap Strength - 1. Cc skier to lunge hop 2.… Continue reading Total Body Blast (Hiit)

Warm Up - Long jog around chapel, stop sign, and dynamic warm up in lower parking lot (high knees, butt kicks, knee pulls, tin soldiers) The Thang:  4 rounds 45 seconds on and 15 seconds rest - long lap after each round Squat cross body press Push up pop squat cross-country skier to lunge hop… Continue reading This Hiit is Lit

Warm Up: Run Long lap and stretch The Thang: 20 seconds each 3 different exercises; 20 seconds rest Jacks-squat jacks-star jumps Push up knee knee-push up knee-push ups Reverse lunge-lunge hop together-lunge hops Crab Walks up and back-add 2 dips-add 4 kicks Run long lap Repeat R Reverse lunge L front kick- add touch -… Continue reading 20-20-20

Cardio core-45 seconds each, 15 second rest and move to next station (10 stations) 1-Burpees 2-Single leg burpees 3-Burpee with heel click (in plank and standing) 1-Plank weight move 2-Plank walk mountain climbers (hi & lo) 3-plank alternating toe touch 1-Wacky jacks (elbows to knees) 2-Seal jacks 3-Cross over jacks 1-Alt lunge one weight (shoulders… Continue reading Cardio core circuit

Saturday FiA workout - Warm up long lap with squares and. to the stop and down to parking lot near baseball field and bathrooms. Dynamic warm ups-down and jog back High knees Butt kicks Knee pulls Toy soldiers Shuffles - 2x Squat walks-2x Lunge walks Walking single leg dead lifts Karaokes 1/2 speed 3/4 speed… Continue reading Reverse Pyramid get it hot!

FiA workout- Run lap for warm up and stretch Legs - (20 seconds each)- 5 mins work Reverse lunge Lunge hops jump feet together in middle Lunge hops Rest Squat Squat jumps Squat pulse jumps Rest Single leg dead lift - all same side for 3 Airplane with knee tuck Pulse leg extensions in airplane… Continue reading Total body blast

Warm up - long lap and stretch 4 minute stations with partner #1 exercise is the timer (switch when finished with #1) Moving curtsy squat to squat (cone to cone) Jumping jack plank jack combo 30 second rest 2 minute cardio together - Run small square - 5 squats/squat jumps at each corner 1 minute… Continue reading Come on get happy partner workout

Warm up long lap to stop sign and around both squares then Rudolph song- Jog in place Santa = push ups Rudolph = burpee Reindeer = squat jump Christmas = jumping jack 3 circuits - 7 minutes each repeat 5 minutes second round Cardio & Core - Run small lap & complete 10 of each,… Continue reading Circuit sisters

Cardio- 60 seconds each - 60 second rest after last exercise Double squat jump Push up knee tuck Double skier lunge Superman push up Rest 60 seconds and repeat all four exercises 50 seconds each with 50 second rest after completing all 4 40 seconds - 40 second rest 30 seconds each - 30 second… Continue reading Descending Time Preturkey Fat blaster!!!