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The Slider Workout

I wanted to throw this workout in as a bonus. Not everyone has the disc slides, but you can use paper plates, plastic lids or even magazine pages. You can use towels if you are on hardwood floors. It is a great all over toning workout, and just something a little different. Some of the moves can be used without the discs, but other moves require them. I used nothing but the discs for this workout. The breakdown is below. Remember to work in your fitness level, and take breaks when you need to.

Set timer for 10/50 2 rounds

1. Right Leg on Disc – Squat out Right/Right Reverse Lunge
2. Hold in Squat position – Right foot on disc and circle around clockwise (up & around)
3. Right Side Lunge to Right Reverse X-Over Lunge
4. Hold in Squat position – Right foot on disc and circle around counter clockwise (back & around)
5. Left Leg on Disc – Squat out Left/Left Reverse Lunge
6. Hold in Squat position – Left foot on disc and circle around clockwise (up & around)
7. Left Side Lunge to Left Reverse X-Over Lunge
8. Hold in Squat position – Left foot on disc and circle around counter clockwise (back & around)
9. Plank Position – Feet on Discs – Plank Jack Feet out wide then in close
10. Hold in Plank Position – Feet on Discs – Strict Mountain Climbers
11. Hold in Plank Position – Feet on Discs – Pike in/hold/legs out wide then in close and back to plank
12. Alternate Knee to Shoulder then to opposite elbow/Hold plank/3x slow lower to Push-up/up & repeat opposite leg
13. Plank Position – Lower hips side to side
14. Hyperextensions
15. Plank Position – Hands on Discs – Press Single hand forward then back
16. Mr. Miogi Hands – Plank Position – Right hand clockwise/Left hand counter clockwise
(Wax on/Wax off)
17. Mr. Miogi Hands – Plank Position – Left hand clockwise/Right hand counter clockwise

Bonus: Abs 10/50 3 rounds
1. Foam Roller – Knee Tuck roll in then out to cobra stretch
2. Foam Roller – Hovering Cat Pose/Alternate Knee Tuck in to chest
3. Foam Roller – Leg Raise – Hips on Foam Roller – Raise legs up then lower down
4. Roll-up to Press Overhead
5. Russian Twist with Overhead Press

Enjoy,

Michele

Drop Dead Legs Workout

It is “Black Friday!” Every woman I know likes to go out shopping for the best deals. I never had any interest in that. I would be out running, and they would be in their cars driving to the store to be the first in line. I find that what ever the stores are offering is usually not a deal. But I have a deal for you. If you click on my video link today, I will give you one of the best leg and cardiovascular workouts you have ever had. I will challenge you to think, and I will push you out of your comfort zone. When you are done, you will not have lost any money, but rather a whole lot of sweat and maybe some of the frustration you have had bottled up inside. You will feel good all over, and that feeling will carry you throughout the day. So join me for this awesome leg workout. I used a 20 lb kettlebell, my 30 lb sandbag and a pair of 10 lb dumbbells. Use what you have available to you. Please remember to work in your fitness level. Take breaks when you need too, and use the modifications if you are a beginner. The workout breakdown is below.

Set your timer for 5/20/5/50 3 rounds

(Do Jump Rope between each exercise)

1. Goblet Squat – Hold low & press weight out from chest/stand & press overhead
2. Kneeling Wood Chop Right (Kneel on Right knee/Left foot on floor – Twist weight down to right then overhead to left)
3. Kneeling Wood Chop Left (Kneel on Left Knee/Right foot on floor – Twist weight down to left then overhead to right)
4. Squat/Round house Kick Right/Reverse Lunge Left/Jump Switch Lunge (Repeat opposite way)
5. 2x Low Squat/4x Duck Walk/hop into plank/push-up/Hop up & turn (Repeat)
(Double Duck Burpee)
6. 2x Jump Lunge/Hop into Plank – 2x Cross Hand Walk Push-up/Hop up & repeat other way
7. Shoulder Press Right then Left then both
8. Frogger (Low Broad Jump Forward/hold/Jump squat with Alternating Side Leg Lift
9. Plank Jack/Frog Hop/hold squat & twist 1 hand to ceiling other at floor (Alternate)
10. Alternate Squat to Clean/Press and Twist overhead to side

Bonus: Abs 10/50 3 rounds

1. Mermaid Right
2. Mermaid Left
3. Side V-up Crunch Right
4. Side V-up Crunch Left
5. Competition Sit-up
6. Pelvic Tilt (Feet planted on Floor)

Enjoy,

Michele

Burn All Over Workout

I thought I would do a workout that didn’t require much equipment, but still delivered on toughness. There are some combination moves that really get the heart rate pumping so I didn’t feel the need to put any cardio between the exercises. If you decide you want cardio between feel free to add in your favorite move. All you need is about 2o seconds to get the heart racing. I used a pair of 12 lb dumbbells, 20 lb kettlebell and my 10 lb Ugi Ball. You can use one weight for the entire workout, or you can elect to use no weight at all. You base the workout on your fitness level. I show you beginner moves if you are just starting out. Take breaks when you need to. The workout breakdown is below.

Set timer for 15 second rest and 1:00 work for 3 rounds

1. Dumbbell Renegade Row Right then Left/Tap Opposite hand to Opposite foot/Hop in & hold for 2x Low Pulse Squat/Hop up then back to Plank
2. Weight on Right Shoulder/Hold in Low Squat & Kneel Down Right then Left/Up to feet Right then Left in Low Squat/Shift weight over to Left Shoulder and repeat leading with left foot
3. Burpee Push-up/2x Strict Mountain Climbers/Hop up
4. Reverse Crunch to Alternating Bicycle Knees
5. 4x Plank Jack/1x Explosive Push-up/Hop in & up
6. Squat w/Alternating Side Leg Lift (Pass weight between legs)
7. Right Side Plank – Reach Under then Bottom Knee Tuck in
8. Left Side Plank – Reach Under then Bottom Knee Tuck in
9. Plank Position – Toe Tap Side Out to Floor Right then Left/Frog Hop Feet in & back/Hop feet to chest & back/Repeat
10. Roll-over (Keep body Hollowed) Crunch Knee in as body comes up/Down & roll the opposite way

Bonus: Butts & Guts :20/:20/:20/no rest 3 rounds

1. Competition Sit-up/Butterfly Sit-up/Static Hold Legs & Knees Bent
2. Glute Bridge Hold – Lift Right then Left leg into the air/Right Leg on floor & left foot up Glute Raise/Left Leg on floor & right foot up Glute Raise
3. Flutter Kicks/Scissor Legs/Scissor Legs (Shoulders lifted off floor)
4. Glute Lift Feet Wide – Knees In/Glute Lift – Feet Close – Knees out/Glute Lift Static Hold
5. Plank Down/Up/Plank Hand Out in front & back/Plank Hold

Enjoy,

Michele

 

Olivia’s Birthday Workout

I normally do my workout on Saturday morning, but I have a hair appointment. I had a special request from one of my followers. It is her birthday on Saturday and she asked if I would do a workout that focused on thighs. That is an awesome birthday wish, and I will never disappoint. This special workout is for Olivia. I hope this workout makes you day just a little more special.

I used the BOSU Ball, Stability Ball, 12 & 20 lb kettlebell, 8 & 12 lb dumbbells. You use the equipment you have available to you. And as always, work in your fitness level. I show you beginner moves, as well as, advanced. There are variations on the exercises just in case you don’t have the equipment that I am using. It is not necessary to have it, I always show the modifications. The workout breakdown is below. Remember to take breaks when you need to.

Set timer for 10/20/10/50 2 rounds

(Perform Plies Jack Squats with criss cross feet between each exercise)

1. Plank Toe Tap Right then Left Foot to Frog Hop
2. BOSU – Squat Out Right/Up/Kick Across to Left Side
3. BOSU – Squat Out Left/Up/Kick Across to Right Side
4. Jump Squat with Alternating Side Leg Lift
5. Right Side Lunge to BOSU to Right Reverse X Over Lunge
6. Left Side Lunge to BOSU to Left Reverse X Over Lunge
7. Burpee w/4x Hight Knee Tap Toes with hands
8. Right Side Lunge to Right Front X Over Lunge on BOSU
9. Left Side Lunge to Left Front X Over Lunge on BOSU
10. 5x Plank Jack to Frog Hop (Feet on Top of BOSU)
11. 2x Thigh Burner Squat/2x Lateral Side Jump Lunge

Bonus: Arms & Abs 5/30/5/30 2 rounds

1a. Bicep Curl Close to Wide
1b. V-up Right hand to Left leg

2a. Bicep Curl to Shoulder Press to Tricep Extension
2b. V-up Left hand to Right leg

3a. Dumbbell lift up to front/Circle out & Around/Down to Sides
3b. Stability Ball Pike Up to Knee In

4a. Explosive Push-up (Or Walk out Side to Side Push-up)
4b. Hovering Cat Pose

5a. Plank Dumbbell Row to Kickback (Alternating)
5b. Disc Pike In 0r Pike Hop in/Hop back to Plank

6a. Plank Position – Step Right Foot in to Runner’s Lunge/Left foot in to Squat/Stand up/Back down to Plank/1x Plank Jack
6b. Plank Position – Step Left Foot in to Runner’s Lunge/Right foot in to Squat/Stand up/Back down to Plank/1x Plank Jack

Enjoy,

Michele

Ab Circuit Workout

I had a request to do an abdominal circuit just like I did with the lower body circuit workout and the upper body circuit workout. I don’t like to disappoint so I put together another circuit. You feel free to modify any of the exercises. I show you different variations based on your fitness level. I used a stability ball and 12 lb kettlebell for some of the exercises, but you can do them using a bench, box or the floor. The workout breakdown is below.

10/50 6 rounds
1a. Stability Ball Toe Taps to Side
1b. Stability Ball Crunch up from Bottom

30/30 3 rounds
Plank Jacks
Side to Side Hop Over

10/50 6 rounds
2a. Stability Ball Hand Off
2b. Crunch up (on top of ball)

30/30 3 rounds
Mountain Climbers
Frog Hops

10/50 6 rounds
3a. Right Side Plank with Overhead Reach
3b. Left Side Plank with Overhead Reach

30/30 3 rounds
Oblique Mountain Climbers
Pendulums

4a. Right Knee to Front (Wrap right around left) Crunch in
4b. Left Knee to Front (Wrap left around right) Crunch in

30/30 3 rounds
Strict Mountain Climbers
Slow Bicycle

30/30 4 rounds
5a. Stability Ball Hyperextension
5b. Stability Ball Leg Lift

Enjoy,

Michele