Author: summertimeknox

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!!!

Workout is 3 minute stations - 1 minute cardio, 30 seconds strength, repeat - 29 second rest warm up - Run around square up to stop sign down to second square 30 seconds squats 30 seconds push ups 30 seconds reverse lunges 30 crunches Repeat long run Format - 3 minutes at each station -… Continue reading Heatwave in the winter

Q-Summertime Pax - 12- At, 007, Diesel, Mentor, Astro, Tanger, Wildlife, Duchess, Glammy, Hawkeye, - FNG - Location!! The Thang - warm up pick your poison workout - pick the candy YOU want to eat and work at your own 10 of each - x 3 Skaters with balance Skaters to single leg dead lift… Continue reading Candy calorie crusher

Warm up - Jog a lap Stretch during instructions 4 minutes bump and go - partner runs and touch and switch for full four minutes - 10 of each- Curls Hammer curls Curl hammer curl Serves 1 minute rest 4 minutes Squats Squat lunge squat lunge Narrow squats Sumo squats rest 1 minute 4 minutes… Continue reading Partner bump and go

When: August 1, 2019 5:15 am!! Q: Summertime PAX: Glammy, Starcrunch, Nomad, Tater, Astro, Jolt, Mentor, Ranger, Defender, Gamecock, Badger, Pitch Perfect, Hawkeye, Bravo Disclaimer: I am not a professionsal trainer The thang: Warm up: lap with shuffles and skips, slow burpees, deep lunges, inch worms, and push ups 20 second professions 5 rounds before… Continue reading Progressions, and countdowns, and cardio, oh my!!