Two Thumbs Up! (total body workout)

You'll "like" this one!  This workout used a lot of different muscles, for a total body burn. With 4 exercises per circuit you can really get your heart rate pumping.  The focus of this workout is on LEGS, ABS, and ARMS.  You'll feel it! (thumbs up).  Have fun with those box burpees (two thumbs up), and the lunges jumps (I ran out of thumbs).

Beginners: 2 sets of 30 seconds per exercise with 30 seconds recover after each exercise.
Intermediate: 3 sets of 45 seconds per exercise with 15 seconds recover after each exercise.
Advanced: 3 sets of 1 minute per exercise with 15 seconds recover  after each exercise.... No extra rest time between sets.  Keep going with only 15 second rest intervals until you have completed all 3 sets!

Circuit #1

• BOSU mountain climbers
• DB burpees (burpee with a curl to press with the dumbbells)
• Sit ups with DB punches
• Squat hold in and outs

    BOSU mountain climbers

    DB Burpee 

    Situp with DB punches

Circuit #2

• DB Plank Walks
• Bicycles
• Walking push ups over bench
• Lunge Jumps

    DB Plank Walks

    Bicycles

    Push ups over the box

    lunge jumps

Circuit #3

• Push ups with a plate slide
• Box burpees
• SB exchange abs
• 1 leg side to side hop

    push ups with a plate slide

    Box Burpees

    SB exchanges

    1 leg side to side hop

Just Another Manic Monday

'Manic'
Defintion: showing wild and apparently deranged excitement and energy

Just another Manic Monday?  I'd say that's about right.... I'm sure we all have our opinion about Mondays, and I'm guessing the majority of them are not super positive.  I probably fall somewhere in the middle.  I'm sad the weekend is over, but excited to hit it hard at the gym and make up for my day off (I don't workout on Sundays).  So I do love my Monday workouts, and today was no exception, as this one was Manic! Enjoy the burn!

40 repetition of each:

• Squat with shoulder press
• Speed skaters (20/side)
• Alternating reverse lunge with bicep curl 
• Box Jump
• Plank to Pushup
• Front plank with step out (40/side)
• 1- arm row (40/side)
• Lunge jumps
• Berry Pickers (40/side)

*REPEAT

***If 40 repetitions are too many for you, or you are just beginning, try for 20 or 30 repetitions on each exercise.  Just make sure you push yourself.  You've got this!

100 {Reps} Workout

I know we don't always make it to the gym, or even have access to one.  For that reason, I give you the 100 {reps} workout!  It's hard, it's convenient, and most importantly it's EFFECTIVE {aka worth it}.

Keep this one in your back pocket for vacations, trips, long days at the office, or just for a quick total body BURN.  Try and take as little rest as possible between each exercise and after each round.  If you can't do 20 push-ups (with good form...very important), lose your ego and drop down to your knees.  This option is way better than doing incorrect push-ups on your toes.

I'm pretty sure you won't need any pictures to explain these exercises, but let me know if you do. :)

100 {reps} WORKOUT

5 Rounds of:

20 pushups
20 squat jumps
20 situps
20 reverse lunges
20 knee to elbow (per side)

Post Christmas Metabolism Booster

Feeling a little sluggish from all the holiday cheer??  Then you need to do this workout!  This will get your fat cells in a frenzy....seriously.

Try and push yourself as hard as you can.  We timed each set and tried to beat it on each successive set.  This workout is great because it can be a workout on its own, or it can supplement a cardio session or a weight session- depending on your fitness goals (i.e. fat loss vs. lean muscle gain).  This includes all body weight exercises so there are no excuses to why you can't do it.  However, you can add some dumbbells to some of the exercise if you wish.

So here you go..... my belated Christmas gift to you!  I hope it makes you Merry (embrace those post workout endorphins).


The 100 Workout:

Complete 5 rounds of:

20 mountain climbers (per leg)
20 burpees (with a jump, but no push-up)
20 squats (grab a weight if you have it.... if no weight, feel free to do jump squats to push yourself)
20 donkey kicks
20 lunges (per leg... again, grab a weight if you have it)
20 push-ups
20 squat jacks

Donkey Kicks:

Squat Jacks: 

***Let me know if you need pictures of any of these exercises.


And here is a recap of my awesome Christmas Season:

I LOVE Christmas, and cherish the season spent with family and friends.  I was able to go "home" for a few days and it was so great!  My husband doesn't think I should still call it "home," but when you grow up in a small town "home" means something more, I think.  We spent our days playing games, playing basketball, working out, shooting guns, relaxing, catching up with family, and most importantly celebrating and pondering the birth of our Savior, Jesus Christ....It was perfect!

My mom even caught this moment of me catching up with these beauties.  We decided we're all excited for warmer temperatures come spring, so we can spend time together riding in the mountains.  

The Legs and Abs Mixer

If my first thought at the conclusion of my workout is, "This one is going on the blog", then I know it is definitely a good one!  So be excited for this one!

We have recently switched up our workout schedule to a 4-day split routine, hitting each muscle group twice a week.  This gives your muscles enough rest time to rebuild, so they will be ready to go again in 48 hours.

This workout focuses on legs and abs.  I'm sure it will leave you overly satisfied and enjoying the rest of your day all hyped up on endorphins!


Complete each exercise for 50 seconds with a 10 second rest in between each exercise.  Continue until you have completed 3 rounds for each circuit.  You can rest longer (1-2 minutes) in between each circuit. 


1.  Box squat jumps
     Feet of the medicine ball

2.  1-leg lunge to hop (25 seconds on one leg, then switch)
     Side frog hops

3.  Double crunches
     Squat jump to lunge jump

4.  Weighted overhead situps
     Treadmill Climbers

Complete 2-3 rounds of the following circuits.  Complete each exercise for 30 seconds, moving on to the next without any rest.  Rest for 30 seconds in between sets.

1. Knee to elbows
    Burpees (with a push-up and jump)
    Pause squats

2. Flutter kicks
    Berry pickers
    Plank step outs

3. In and out abs
    Squat jumps
    Reverse lunges