Fitness Assessment Day

November 3, 2015

When working out, it is always a great idea to have a fitness assessment day to record your results and success. Do this assessment at the beginning of every month, so you can see how your body is changing! Record your Body Weight and your Body Fat Percentage. Record your Waist, Hip, Upper Right Arm, and Upper Right Thigh measurements. Record your fastest 1 mile (you can run, walk, or do both…

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Easy Home Workout

October 26, 2015

Below is an easy home workout that you can do if you don’t have a lot of time! Do 3 Rounds of These Exercises 45 seconds – DB Shoulder Press: Press dumbbells up over your head. 45 seconds – Push Up: Push ups on knees or feet, but do not let your butt sink or be up too high. 45 seconds – Treadmill Run: Run on Treadmill, Elliptical, or outside. 45…

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Fitness Workout at Home

October 21, 2015

Below is a fitness workout at home that you can do to improve strength and endurance! Do 3-4 sets of these exercises One Leg Squats – Sit on  a bench or chair, with one foot on the ground and hold the other out straight. Try not to touch the ground with the foot you have raised, but if you need to then you can. Then simply stand. Do 10 on…

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How to Build Muscle and Burn Fat

October 15, 2015

Wondering How to Build Muscle and Burn Fat at the Same Time? – The Workout Below Will Help You do Just That! Do as many rounds as possible in 10 minutes 6 Stability Ball Lying Hamstring Curl – Lay on a mat with your feet on top and in the center of the stability ball. Then lift your hips off the ground, and roll the ball with your feet  to…

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In Home Strength Training

October 13, 2015

Here is an In Home Strength Training Workout to Help Build Your Muscles! Do 5 sets of 5 reps. Gradually increase weight/intensity on each rep! Shoulder Press – Hold dumbbells up at shoulder height, then press up. Squats – Hold bar or dumbbells at shoulder height, then squat. Keep your heels on the floor and keep your weight back. Lying Chest Press – Lay on ground with dumbbells by chest, then…

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Best Workouts For The Home

October 9, 2015

Here is One of The Best Workouts for The Home! A warm up is always needed to help burn more fat. Warm Up for 6-12 minutes, building your heart rate up gradually! Do 4 sets of each of these exercises Backward Lunges – 10 reps on each leg (step backward and lunge, can use dumbbells for more intensity) Squat Press -10 reps (hold dumbbells up by your shoulders, squat and then press the…

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Easy Cardio Workout at Home

October 7, 2015

Here is an Easy Cardio Workout to do at Home! Do as many rounds as possible in 12 minutes 10 Squats (Use dumbbells for added intensity) 10 Dumbbell Bent Rows (Bend over and let the dumbbells hang in front of you, then pull the weights up without standing up) 10 Dumbbell Russian Twist (Sit on mat holding the weight, and twist side to side) 10 Kettle Bell Swings (Stand shoulder width…

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Home Strength Training Workout

October 6, 2015

Here is a Home Strength Training Workout to Help Tone Your Muscles! Do 3-4 sets of each of these exercises 10 Squat Throws (Squat and throw medicine ball in the air or against a wall) 10 Tricep Dips (Put hands behind you on a couch or fireplace and dip up and down) 10 Leg Raises (Lay on back and raise your legs up to your chest, they can be bent or straight)…

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Ab Workout Routine at Home

October 2, 2015

An Ab Workout Routine at Home Can Help You Get the Six Pack You Have Always Wanted! Do 3-4 sets of these exercises 10-20 Sit Ups on Stability Ball, BoSu Ball, or on a mat (the balls help you extend your abs more). 10-20 Russian Twist’s with or without a dumbbell, and with your legs raised or on the floor (sit with knees bent and twist side to side touching…

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Home Strength Training Routine

October 2, 2015

Here is a Home Strength Training Routine Repeat these exercises 5 times 10 BoSu Squats (you can also do regular body weight squats if you do not have a BoSu Ball) 10 Dumbbell Bent Rows (bend where back is parallel to the floor and pull the weights up working your upper back by shoulder blades) 10 Side Lunges (start with feet together, step to the right then back to the middle,…

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Cardio Exercise at Home

October 2, 2015

Here we are Going to do Cardio Exercise at Home to Work on Your Breathing and Heart Rate Recovery Go your own pace and take rests as needed. Pick dumbbells that work best for you! AMRAP (As Many Rounds As Possible)Workout 10 Dumbbell Squat Press’s (hold weights by your shoulders, squat, then press the weights up) 10 Dumbell Plank (Renegade) Row’s (get in plank position with dumbbells in each hand, then…

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Good Home Workout Routine

October 1, 2015

Weight Loss or Performance For weight loss and performance goals you can do the same things but with different weights and intensity. Warm up first for about 8-10 minutes to get your body ready to burn fat. Get your heart rate up gradually. You can do this by walking and then running or raising the incline, or by doing a dynamic warm up with Plyometric’s (High Knees, butt kicks, jump rope)…

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