Besides Monday, what a beautiful week! I could get used to this 75 degree sunny weather real quick! ❤
This is your last Fit Friday of February, so we’re going back to the basics to get you ready for your Fit Test on Monday.
Pushups: Try to get your chest as close to the ground as possible. Don’t let your lower back sag towards the ground, keep your core tight and don’t strain your neck looking forward or underneath you.
Sit-Ups: Try not to throw your arms…the momentum will be lifting you up rather than your core.
Burpees: Get the feet off of the ground at the end of each burpee…even if it’s just a little bit!
Squats: Protect your knees by checking your form. If you look down and you can’t see your big toe because it’s blocked by your knees, then you need to scoot your booty back. Push through your heels and keep your back straight.
Jumping Jacks: Make sure your hands are touching your sides, then again overhead. When an exercise seems hard, we tend to inadvertently modify to make it easier.
Remember to warm up first then cool down at the end! Have fun! 😀
Happy, Happy Birthday to our youngest Fit Camper and my awesome helper, Caitlin! In honor of her turning 12 today, Fit Friday is centered around 12 reps! We’re going for 5 rounds today for a total of 60 reps.
If you have any questions about any of the exercises, please don’t hesitate to ask!
Warm up, cool down, stretch, watch your form and have fun! 😀
Happy Fit Friday!
This week, you only have 4 exercises, but it’s still going to be tough! Time yourself and see how long it takes you to get through 3 rounds. Remember to post your results!
Warm up, stretch, cool down…you know the drill by now. 😉
Clarification on the exercises and how to count your reps:
Criss Cross Burpees – Count 1 at the end of your “criss cross”.
Tricep Extensions – Count 1 each time you reach the top of your pushup.
Wide In & Outs – You will count 1 for each time your feet come in towards your hands. You’re not counting each movement.
Frog Power Kicks – You will count 1 for each kick. So, your hands touch the ground, you kick right…that = 1. Hands down, kick left = 2, Hands down, kick right = 3, and so on.
If you ever have any questions about the Fit Friday’s, please don’t hesitate to ask! 🙂
Watch your form, be safe and sweat lots! 😀
Happy First Fit Friday in February!
So, for this week, I’m going to give you several options to choose from and you get to pick what you want to do. How’s that? 🙂
Option #1 – You may choose any Fit Friday from January.
Option #2 – You may run/walk 1 mile, whether it be at the track, or through a neighborhood.
Option #3 – You may choose any other type of physical activity as long as it gets your heart rate up, and is 20 minutes or longer.
Option #4 – You can join me Tuesday, February 7th from 5:30 – 6:00pm at the Wood Field track for a community cardio workout.
Just remember to comment or message me with what you chose and that you finished!
Have fun! ❤
So proud of all the progress you’re all making! By now you’ve realized that you get out of it what you put into it. 🙂
Here’s your workout for this week:
Let’s recap some of these exercises:
Kangaroo: 4 punches + kick right + kick left
Squat Kick Crunches: Squat, kick right + squat, kick left + squat, crunch left elbow and right knee towards each other + squat, crunch right elbow and left knee towards each other
Hand Release Pushups: Starting in a basic pushup position, lower yourself all the way to the ground, then lift yourself back up into the starting position. The hand release part is just to ensure that you are completely on the ground before lifting back up.
Side Scissors: Remember to challenge yourself by lowering your legs towards the ground more in this exercise. The higher you hold your legs, the easier it will be. This is a core exercise, so you’ll definitely feel it in your abs! To protect your lower back, you can place your hands underneath your hiney for a little extra support.
Crazy Lunges: Lunge right, turn to squat, turn to lunge left, then reverse back the other way.
As always, take the time to warm up. It’s super super important to gradually increase your heart rate and to get your muscles warm. Once you’re warmed up, remember to stretch to prevent injury. Never stretch muscles that are cold…you’ll pull something! Cool down at the end to gradually bring your heart rate down. Just want you all to stay safe!
Have fun and always feel free to get in touch with me if you have any questions! ❤
Happy Fit Friday everyone!
You’ve survived another tough week! I’m so proud of you all! ❤
This week, I want you to time yourself for 20 minutes and see how many rounds you can get through. These are all exercises from Monday’s intense cardio power session, but I’m not going to make you do them all. I’ve chosen 6, so be happy about that!
I know you will all do great! Just remember to warm up first, stretch, then take a cool down and stretch at the end also! Have fun!
You made it through your first week, so Congratulations! That means this is your very first Fit Friday of 2017.
Think about the goals that you set, and really give this workout your all. Get empowered, get energized and show this workout who’s boss! 😀
Remember, just as with any workout, you want to warm up before you jump in to gradually get your heart rate up and to get all of your muscles warm. That is super, super important! Light stretching after your warm up and after your workout will go a long way to prevent muscle injuries.
Here you go! Watch your form and have fun! ❤