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Peter Cottontail

 

Check out our little visitor.  He showed up on our door step on Easter. He was in our doorway just shaking like a leaf. I guess his mom booted him out of the nest, or something happened to her. We couldn’t find a nest to put him back into, so we are going to get him big and strong so he can go into our conservation and survive the predators.

 

Enjoy,

Michele

 

Lean Arms & Toned Legs Stopwatch Workout

Well it rained all day Monday here and made my lanai a slippery mess. I didn’t want to do a lot of jumping moves today for fear of slipping. So we are going for strong legs, arms and core. This workout will be a stopwatch workout. You will do a set number of repetitions before moving on. I will be using my 15 lb dumbbells, 30 lb sandbag, 10 lb dumbbells and steelbell. Use whatever you have available to you. Remember to work at your fitness level, and take breaks when you need to. The workout breakdown is below:

Part 1: Set timer for Stopwatch/Complete 3 rounds

1. Right Side Lunge/Kick Right Foot Front                                                     15x
2. Squat – Weight to Outside Right Knee/Up & Twist over Left Shoulder      15x
3. “T” Raise Push-up                                                                                      12x
4. Left Side Lunge/Kick Left Foot Front                                                          15x
5. Squat – Weight to Outside Left Knee/Up & Twist over Right Shoulder      15x
6. Stagger Hand Push-up                                                                               12x
7. Squat with Alternating Kick Front                                                                10x/side
8. Step Right Foot Out to Right Wide Squat/Step in/Right Leg Back
Deadlift to Right Reverse Lunge with bicep curl                                              15x
9. Step Left Foot out to Left Wide Squat/Step in/Left Leg Back Deadlift
to Left Reverse Lunge w/bicep curl                                                                  15x
10. Drop Squat/Hold Low Squat/Tap Ball Right then Left/Hop in Plank/up       12x
11. Ball Between Legs Pulse Squat                                                                  15x

Part 2: 10 Minute Countdown

1. Dumbbell Swing                                                                                            15x
2. Shoulder Press Right then Left                                                                      1x
3. Reverse Lunge                                                                                               10x

Repeat the three moves, adding 1 more repetition to the Shoulder Press until you get to 5 repetitions.  Then you start over with 1 repetition.

Part 3: Abs 10/50 3 rounds

1. Single Leg V-up
2. Hovering Star Crunch
3. Right Side V-Up Crunch
4. Left Side V-up Crunch
5. Elbow Plank – Drop knees to Floor

Enjoy,

Michele

 

 

Michele’s Cardio Pyramid Challenge Workout

This is my second workout. I did one yesterday for Millionaire Hoy’s new Youtube Channel – Sweat Stream Tv.  He asked if I would like to be a guest host. So today I needed to do my regular video. Since I had done a lot of leg moves with cardio yesterday, I decided I would do a combination move and then move into more of a cardio strength workout for the upper body.  There are some legs in there, but the focus is on upper body.  I wanted to use as little equipment as possible, so most of the exercises can be done with a set of moderately heavy dumbbells. I am using my Ugi Ball, the E-Z Curl Bar with an extra 15 lbs on it, 15 lb dumbbells and 10 lb dumbbells. The workout breakdown is below.

Part 1: 5 minute Countdown – Plank Combo

5x Plank Jack/hold/Push-up/Elbow Plank Down – Up to Knee Tuck right then left/Frog Hop – plank walk hands back to feet/Broad Jump Forward & 4x’s Duck Walk Back

Part 2: Pyramid Challenge – 25, 20, 15, 10, 5

1. Swings
2. Side Shoulder Raises
3. Goblet Squat
4. Hovering Star Crunch
5. Dips (or Extensions or Kickbacks)
6. Right Side Lunge to Front Cross Over Lunge
7. Bicep Curl
8. Left Side Lunge to Front Cross Over Lunge
9. Shoulder Press
10. Glute Hip Raise

Part 3: 5 Minute Countdown – Plank Combo

5x Plank Jack/hold/Push-up/Elbow Plank Down – Up to Knee Tuck right then left/Frog Hop – plank walk hands back to feet/Broad Jump Forward & 4x’s Duck Walk Back

Part 4: Pyramid Countdown – 5, 10, 15, 20, 25

1. Swings
2. Side Shoulder Raises
3. Goblet Squat
4. Hovering Star Crunch
5. Dips (or Extensions or Kickbacks)
6. Right Side Lunge to Front Cross Over Lunge
7. Bicep Curl
8. Left Side Lunge to Front Cross Over Lunge
9. Shoulder Press
10. Glute Hip Raise

Enjoy,

Michele

Burpee Cardio “Hit the Deck” Stopwatch Workout

I love to do burpees, and I also like the “Hit the Deck” workout. There are so many variations that can be used. You pick the exercises based on what you want to work, and the deck of cards does the rest. You shuffle and flip cards and do whatever exercise you assigned to that suit. I have many variations on this workout, but non like the burpee variation. When the workout is over, we will have done 260 burpees, 40 repetitions of bicep, shoulder and tricep (all in one) and 80 repetitions of abdominals. You don’t need much for this workout. Just a set of dumbbells and a weight heavy enough to do the abdominal moves. Remember to take breaks when you need to. The workout breakdown is below.

(You will do the number of reps based on the number on the card)

Hearts              =       Broad Jump Burpees
Diamonds        =       Chair Sit Dumbbell Front Raise Burpee
Clubs               =        Surfer Burpee
Spades            =       Duck Walk Burpee
Aces                =       10x Cross Jump Lunge Burpee (like a jump curtsy lunge)

Face Cards
Jack                 =        10x Bicep Curl to Overhead Press to Tricep Extension
Queens            =        10x Weighted V-Up
Kings                =        10x Roll up to Russian Twist with Overhead Press

Bonus: Abs 10/50 6 rounds (Each group of exercises)

1a. Foam Roller – Legs on Roller in Plank Position/Pull knees in to chest
1b. Foam Roller – Lying on Roller/Lower and raise legs into the air

2a. Right Elbow Twist to Left Knee/Right Foot Press Out
2b. Left Elbow Twist to Right Knee/Left Foot Press Out

3a. Plank Saw Forward/Back
3b. Plank Position – Hip dip side to side

Enjoy,

Michele

 

 

The Ugi Ball HIIT Combo Workout

I liked the workout the other day where we did the combination move then went into a high intensity interval segment. I have another combo move. I thought I would use my Ugi Ball for this one. No worries if you don’t have Ugi Ball, you can use a medicine ball or even do it on the floor. I like the idea of the combo countdown to really get you warmed up before jumping into the killer HIIT moves.

I have my Ugi Ball, BOSU Ball, 30 lb sandbag, 20 lb Kettlebell and 15 lb dumbbells. I am really going to challenge myself today. Remember to work at your fitness level and take breaks when you need to.

The workout breakdown is as follows:

Set timer for 8 minute countdown
Part 1: Crazy Ugi Ball Challenge: 8 minute

Feet on Ugi Ball in Plank Position – Toe Tap to floor right then left/hold for push-up – hop feet to floor & hold in a squat position/grab the ball from between the legs and tap right then over to the left.  Hop up holding the ball and turn – place ball on floor and hop over/hold/3x low pulse squat to the ball then hop into plank and repeat

Part: 2 15/1:00 2 rounds

1. Push-up to bag drag – Hop feet in to squat & grab bag for a 1 Arm Swing
2. 10x Mountain Climbers to Clean/Hold/Overhead Press with Alternating Reverse Lunge
3. Sandbag in Front – Squat & hold – flip bag to right shoulder & squat out left. In to a left knee lift & Reverse Lunge. Squat & lower bag to the floor. Up & then repeat with bag on left side
4. 5x Plank Jack on Dumbbells/Manmaker with Renegade Row
5. 2x Alternate Crab Dance – Spin over to Pike Position & hold for Pike Press
6. Plies Squat to Right Side Lunge then Plies Squat to Left Side Lunge/Plies Jump Squat to Plank
7. 3x Right Kettlebell Clean/hold/Overhead Press & hold 3x Right Windmill – Up & lower to shoulder – swing around Bicep Curl
8. 3x Left Kettlebell Clean/hold/Overhead Press & hold 3x Left Windmill – up & lower to shoulder – swing around Bicep Curl
9. Right Side Lunge to BOSU Ball – weight goes to right foot – up and twist over left shoulder with weight
10. Left Side Lunge to BOSU Ball – weight goes to left foot – up and twist over right shoulder with weight
11. 4x Duck Walk – hop into plank – hop up to squat (stay low) 2x hop back to start (Backwards hop)

Repeat both parts one more time

Bonus: Abs and Butts  (Stopwatch)

Repeat 3x
1a. Crunch on top of Stability Ball                                             25x
1b. Weighted Side Crunch (outside knee)/Stability ball            25x/side

Right Arm Turkish Get Up                                                        10x
Left Arm Turkish Get Up                                                          10x

Repeat 3x
2a. Bridge Up/Down (Feet on BOSU)                                      25x
2b. Bridge Hold up & pusle                                                      25x

Repeat 3x
3a. Bridge (Feet in & knees out) Pulse up                               25x
3b. Hyperextension                                                                  10x

Enjoy,

Michele