Fitness February 2017

Written by fashionablyfit
21
Mar

New Killer Workouts You're Going to Love!

More about your new workouts…

These new workouts are designed to boost your metabolic rate. Remember all workouts can be adjusted to the time you have but just get moving and do something.

Quick tip: Short on time do less rounds.

Your job is to maximize your efforts in these workouts so that you can add time or reps the next time you take on that workout! Now is not the time to hangout in your comfort zone….it’s boring there!

Just like in the 4 week workout challenge, posting photos on social media will help me to hold you accountable. I want to see how these workouts are going for you and where you’re improving with these workout moves. Use the hashtag #fashfitteam.

If you have any questions as we go, contact me in the fASHionably fit corner on the community page 🙂

Warm-Up

Please warm-up before each workout. What’s in a warm up? Do things to get the blood flowing and your muscles warm.  Such as walking knee hugs, stationary lunges, knee pulls, slow modified jumping jacks, big skips, or jogging in place. I recommend always warming up for 5 – 7 minutes.

In order to gain more flexibility and range of motion (something we lose everyday that we get older if we don’t work on it) you have to stretch. Do this after you workout while your muscles are warm. Hold stretches that feel good to the body for 30-60 seconds each.

Workout 1 - Strength sets with Metabolic Finishers

Workout Time: 35 Minutes + Warm-Up & Cool Down

Equipment: Mat and Dumbbells

Remember, always warm up!

Each section is approximately 10 minutes. Allow a 1:00 rest period between sections for the heart rate to return to normal.
I recommend at least a pair of 8# dumbbells.
For beginners 5# is great.
As you advance at this workout, use 5#, 8#, 10#, 15# and 20#.

Set 1

Step Back lunge w/ Shoulder Press - 2 sets of 10 on each leg

Chest Press - 2 sets of 10

Chest Flyes - 2 sets of 10

Cardio Blast: Wood Chop (1 Minute)

*Repeat Set 1

Set 2

Side Lunge w/ Crossbody Row - 2 sets of 10 on each side

Push Ups - 2 sets of 10

Lat Rows - 2 sets of 10

Cardio Blast: Squat Jumps (1 Minute)

*Repeat Set 2

Set 3

Weighted Squat - 2 sets of 10

Bicep Curls - 2 sets of 10

Tricep Extensions - 2 sets of 10

Cardio Blast: Burpees (1 minute)

*Repeat Set 3

Core Finisher (1 Minute Each)

Keep going, you're almost there!

High Plank Hold

High Plank w/ Hip Dips (1 minute each side)

(see next exercise for modification)

Modified Hip Dips

Break Dancers

Low Plank Hold

Workout 2 - Metabolic Conditioning

Workout Time: 30 minutes

Equipment: Dumbbells & Mat

Instructions: 1st and 2nd round do each exercise for 30 seconds consecutively with a 30 second break in between to get ready for next exercise. The third and final round is at a 2:1 work to rest ratio (:30 work, then :15 to rest and move to next exercise).  (1:00 water break after each round.  3 rounds total.) If you are feeling great with this feel free to take the work/rest ratio to another level. I.e. 40 seconds of work, 20 seconds of rest OR 50 seconds of work and 10 seconds of rest.

Remember, always warm-up!

Glute Bridges (w/ weight option)

Jumping Jacks

Squat Thrusters (w/ weight option)

Upper Body Mountain Climbers

Alt. Lunge w/ Front Kick

Make sure to alternate legs for this move…I only showed you one side here, but you’re not getting out of doing both!

X Jumps

Lat Row

Duck Walks

Bicycles

Lower Body Mountain Climbers

Workout 3 - Max effort until fatigue

Workout Time & Instructions: Set a timer for 5 minutes for each set. Work until you’re fatigued and then go on to the next move. Continue to alternate exercises trying to fatigue the muscle group and hitting each of the 2 exercises in a set, 3x.  I like to think… “what size weight can I use to get 3 really good sets of 8 reps of each exercise?”  I want that 8th rep to be difficult enough that you can barely do another rep. Take a  30-60 second break between each set!

Equipment: Dumbbells & Mat

Don’t forget to warm-up!

Set 1: Alternate between Chest Press & Chest Flyes

Set 2: Alternate between Cross Body Lunge with Bicep Curl & Step Back Lunge Suit Case Hold

Set 3: Alternate between Pushup to side plank & Spiderman Forearm Plank

Set 4: Cardio Mixer -
Alternate between Jumping Jacks & Walking Squats

Set 5: Alternate between Front Raises & Lateral Raises

Set 6: Alternate between Squats & Dynamic Lateral Lunges

Set 7: Alternate between Wide Leg Cross Body Tap & Sprinter Sit Ups

Set 8: Cardio Finisher - Alternate between Burpees & Butt Kick Run

Alternate moves for 4 minutes.