Fit Your Life

It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well.  Wednesday Pyramid Workout Warm Up 40 seconds skipping in place 20 seconds low jacks repeat 3 times Strength Building Pyramid 10 reps of everything and with each round you add an exercise example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...) Squats Squat Jacks Backwards Lunge with Forward Kick (5 per leg) Mountain Climbers ( for each 2 legs = 1 rep) Push Ups Burpies Core Series 10 reps each Supine double leg drop Reverse crunches Crunches Dead bug Bicycles V-Sits Russian twists Plank (we did 10 second hold 1st round and 60 second hold 2nd round) repeat 2 times Enjoy!!!

Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells.  Here is the link to the original Perfect 10  kelliesfityourlife.blogspot.ca/2013/08/wednesday-august-28-lunchtime-boot-camp.html ...and the full workout, with the tweaks for today! The Perfect 10 Warm Up 20 jumping jacks 5 burpies The 10 60 seconds of each x 3 rounds Reverse Lunges - holding weight(s) on sides of the body or up near chest Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards  Burpies Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side) Push Ups Mountain Climbers Squat Press - squat low and as you stand, press weights up and over your head to a light touch Triceps Extensions - weight overhead, bending and straig

Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body! Full Body Blast Tabata (20 seconds work, 10 seconds rest for everything) Warm Up  (4 rounds of each, alternating = 4 minutes total) - Jumping jacks - Burpies Strength Stations (8 rounds of each = 4 minutes each) 1)  Push Ups 2) Low Squat Side Steps with Resistance Band (could  hold  dumbbell if no resistance band) 3)  Downward Dog Core Series (downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.) 4)  Backwards Lunge with Front Kick (one leg per round, alternating each round) Core (4 rounds of each, alternating = 4 minutes total)

It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves! 30 Minute Tabata on Tuesday set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises Warm Up - burpies - jump squats Upper Body 1 - push-ups - triceps dips Lower Body 1 - low lunge pulses (alternate legs each round) - side plank with leg lift (alternate legs each round) Upper Body 2 - army crawl - crab toe touches Low Body 2 - supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.) - squats Core - 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round) - full sit-ups Enjoy!

Hello! With the second round of Get Fit for United Way, we brought things indoors and are now offering a 30-minute Tabata class as the Tuesday session. The first class was November 5 and we completed an intro to Tabata class, with a little mix of everything! Intro to Tabata all sequences are 20 seconds work, 10 seconds rest for 4 rounds (4 minutes) Warm-Up - jumping jacks - skipping in place alternate each round (4 sets of each) Arms and Legs 1 - push-ups - isometric sumo squat with calf raises alternate each round (4 sets of each) Arms and Legs 2 - army crawl - alternating step-back lunges alternate each round (4 sets of each) Arms and Legs 3 - plank rows (use H20 bottle and alternate rowing arm each round) - pulse lunges alternate each round (4 sets of each) Core - bicycle crunch - side plank with leg lift (alternate legs each round) alternate each round (4 sets of each) Enjoy!