Fit Your Life

This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises.  C h r i s t m a s T a b a t a 20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round) Jolly  Jacks (jumping jacks) North  Poles (backwards lunges) alternate Christmas  Tree series (alternate right and left side plank) Jingle  Bell Jumps (burpies) Rockefeller  Skaters (speed skaters) alternate Sleigh  Ride (reverse plank) Cheer  Builders (triceps dips) alternate Tinsel  Twists (bicycles) Sugar  Cookie Crunch (supine toe touches) alternate Flying  Sleigh (supermans) Snow  Plows (push-ups) alternate Enjoy!!!

It is that time of year! Christmas lights and music everywhere. I used the spirit of the season to create our Tuesday Tabata program for this week.  Holiday Arms and Abs all sets are 20 seconds work and 10 seconds rest for a total of 8 rounds (4 minutes) Hot Chocolate Warm-Up - Jolly Jacks (aka Jumping Jacks) - Chimney Climbers (aka Mountain Climbers) alternate for 4 rounds each 30 seconds rest Little Black Dress - Snow Plows (aka Push Ups) - Tinsel Twists (aka Bicycle Crunches) alternate for 4 rounds each 30 seconds rest Christmas Cookie Burner - Snow Angels (aka Plank Jacks) - Jingle Bell Jumps (aka Burpies) alternate for 4 rounds each 30 seconds rest Festive Cheer - Reindeer Runs (aka High Knees) - Tree Trimmers (aka Jump Lunges) alternate for 4 rounds each 30 seconds rest Santa's Helper - Flying Sleigh (aka supine Superman Back Extensions) - Christmas Tree (aka Side Plank - alternate sides each round) alternate for 4 rounds each 30 seconds...

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!! This workout was originally posted in October  www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html  and with a few changes, we did it again this week! Kick Butt Legs and Core Warm-Up 30 seconds of each exercise - walking jacks - marching in place - walking knee raises - walking butt kicks - squats - jumping jacks - running on the spot - high knees - butt kicks - jump squats 1 minute water break Kick Butt Legs - 60 seconds full squats - 30 seconds low squat pulse - 60 seconds around the world lunges (each leg) - 30 seconds mountain climbers Kick Butt - army crawl  (up to 10 and back down) - kneeling glute series - 10 of each         -- butt blasters         -- fire hydrants         -- straight leg pulse  - repeat other leg -...

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, bend...

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 (...

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!