Author: summertimeknox

Warm up - long run and stretch - The Thang: 3 minutes cardio, 2 minutes lower body, 1 minute upper body - bands for lower and upper body exercises Round 1 - 3 minutes - run, skip, sprint, shuffle 2 minutes - walking side squats; side lunges 1 minute - loops - out, in, up,… Continue reading 3, 2, 1 Work

Tabata workouts - *Lap after each round -Lateral lung with shoulder press and knee raise (all same leg) -alt lateral lunge with hop in the middle -lateral lunge with shoulder press and knee raise(other leg) -alt lateral lunge with hop in the middle REPEAT ALL -press jacks with weights -jack squat (no weights) X4 -tricep… Continue reading Total Body Tabata

Warm Up - Dynamic Movement - Jog with high knees, shuffles, butt kicks, tin soldiers, skips, gallops, etc. The Thang: 40 minute workout - work at own pace doing 80 of each of the following exercises (broken up in any way) with a break to run every 4 minutes. Jumping Jacks Push Ups Squats Sit… Continue reading Ladies of the 80s Workout

Disclaimer: I am not a trained professional, workout at your own pace, and modify as needed. Warm up: Long run around the chapel, both stop signs, and dynamic movements in lower parking lot (skips, high knees, gallops, shuffles). The Thang: 5 Circuits 5 minutes each:)1) The Reindeer Romp - Run across parking lot and do… Continue reading Christmas Circuits

Warm up - 2 laps and dynamic stretching The Thang: 1 minute strength; 30 seconds cardio - repeat, recovery 30 seconds - 9 rounds plank row row - curl curl; jack knee jack kneelunge - one arm curl and one arm press with knee raise; alt. side lunge with jump in middledead lift to squat… Continue reading Strength Cardio Combos

Warm up - lap around chapel and stretch 1 minute Plank 3 HiiT rounds - 45 seconds of work, 15 seconds of rest Jack- alternating kick Push up, plyo push up (on knees) Jack righ lunge; jack left lunge lay down to right alternating crab kicks jack right lunge kick; jack left lunge kick lateral… Continue reading Happy Planksgiving Potluck

HiiT workout-Dynamic warm up The thang: 5 rounds -7 exercises 45 seconds with 15 seconds rest; 1 minute recovery between rounds Round 1- think hop scotchAlt Foot taps with hop in middleSquat alt foot taps (hop)Alt rear heel taps with hop in middleSquat alt heel taps (rear)Alt foot taps and rear tapsSquat alt foot taps… Continue reading Body weight HiiT – 45 minute workout

Dynamic warm up with jog Partner 1 moves from corner to corner while Partner 2 is at mat completing 10 reps of each exercise. Switch when partner 1 returns. Each round is 5 minutes. Round 1 - partner 1 - run to corners, 10 squats, 10 squat jumps, 10 squats, 10 squat jumps; partner 2… Continue reading Love will keep us together partner workout

Warm Up - 3 minute jog with dynamic movements The Thang: 3 sets of 20 seconds with an increase in intensity then 20 second rest - 6 exercises in round 1; same in round 2 - repeat each round Round 1: 1 - push up knee knee, push up knee, push up knee tuck 2… Continue reading 20-20-20 Workout

Warm up - dynamic jog around squares (high knees, shuffles, grapevine, squats, jacks, etc) The Thang: 1 minute stations with 20 seconds abs at mat between. Add another 20 second ab exercise each time.... 1 - jog/sprint 20 seconds - in/out abs 2- Squat, Curl, Press - 2 squats, 2 curls, 2 press..... 20 seconds… Continue reading Ab-solutely Fabulous Circuits