Jet Skiing

Every year one of my friends who is in his 60's and I go with a big group of people jet skiing down different rivers 150 plus miles.  It is an easy ride, lots of turns, but mainly smooth sailing.  Beautiful views and we get to go visit places like Cumberland Island that are accessible by water only.  At the end of the day I am exhausted, and the next day usually my core is a little sore.  If you have access to one of these water crafts and participate safely this can be a great exercise (expensive) but burns tons of calories.  Burns around 240 calories and hour.  Now we go for like 7 hours.. that is a lot of calories.

If you have never been, please participate with someone who is experienced and knows the safety precautions  as it can be a dangerous activity.  In high school I busted my ear drum knee boarding behind a jet ski.  I was young and dumb. Now I am happy to just ride fast and have a smooth ride.

Whatever your style, have fun, stay safe and burn some calories!

Have a very fit day!

Mud run tips

Mud Run Tips


Goal setting
The good news is that working toward a goal may do more to improve your physique and mental health than you might think. Experts recommend picking an event that will require physical training like a walk-a-thon or 5K.

Train harder than the actual event will be
There is a great advantage in training under unfavorable conditions. It is better because the difference comes as a tremendous relief in a race. It may rain during your race or and since you want to take part in a mud run, you'll want to be prepared.

Training for a rainy day
Practice some running in wet shoes and wet clothes. Use a Garden hose to soak your running gear, or jump into the ocean or a pool and then go for a run. This may be a bit of a challenge, but gets you seriously fit and ready.

Combination Training
Beginners should start with combining walking and running. Begin by alternating four minutes of waking with two minutes of running for a total of 30 minutes. Follow this regimen every other day for at least two weeks then add a minute to the run and subtract a minute from the walk.
After a couple of weeks at this level, step it up to four minutes running, two minutes walking. Keep going until you are running continuously for 30 minutes or settle into any walk/ run combo that suits you.
A week before the race, cut distances by about two thirds and limit running the last two days; this is called "tapering." As the weeks progress, it will be tempting to crank up the speed, but overdoing it increases your risk of injury.

Training
Train like you run. Practice running in wet shoes and wet clothes. Jump into the ocean or a pool and then go for your run. Train on dirt, mud, sand and through water. Run hills and stairs.
Check it out yourself. Get into what you want to wear on race day, go down to the beach, lake or river, dressed in your favorite football team sweats, tape up and run into the water, then up and down the beach or river. Feel the weight of the water in your clothes, the weight of the shoes, the traction of your shoes taped, the flexibility of your feet when taped.
Then wear spandex or nylon shorts. Try your shoes double-knotted and socks tucked. Huge difference! You don't see Marines running up the river with duct tape on their feet, right? Usually, they wear boots and camo gear. Don't duct tape your shoes, just double-tie your laces and TUCK them in.  From the first obstacle on, it's mud, dirt, mud after mud for 2 miles.

Don't wear goggles or sunglasses
Contact lenses can be a pain when mud gets in your eyes.

Race Day
Take photos of yourself before and after the race. You'll have more fun later.
Stay Hydrated
Drink 12oz of fluid two hours before your run, then another 12oz of fluid for every hour that you exercise. You'll need more water during high humidity and hot temperatures. Drink the water they offer along the route.
Warm-ups and Stretching
Warm up your muscles before you begin any run. Warm muscles stretch with greater ease. Strength your muscles before and after you participate in the sport. This will improve your flexibility and reduce chances of injury.
Join a Team
Join a team or find a partner to run with. First-time mud runners may want to run with a friend. I made a friend at my race.  You are more likely to stay strong to the end when you have someone else running with you. Be sure the others on your team are at your same intensity level; don't pair a slow runner with other fast runners Ask for help along the route when you need it, there are lots of volunteers around. Create a team costume to stand out!

Positioning
If you are serious about your race time, arrive to the start line early and try to start at the front of the wave.

Listen to your body
Take breaks as you need them. Drink more water. Don't walk or slow jog down big hills, run and pass other competitors with caution.

Obstacles
When you crawl through the tunnels and under the wires, do a bear crawl. Do not crawl on your knees or you will scrape them on small rocks.

Mud Pits
Don't run through the middle of the creeks or mud pits where they can get deep; run along the shallowest sides (edges) of the water obstacles. There may be unexpected divots and holes in the creeks and in the mud pits; proceed with caution. High knee it through water.. it will help you get through quickly and not sink so deep.


Soak your clothes after the race
Believe it or not, the mud does come out of your clothes! All clothes will get seriously wet and dirty during this event, but showers are often provided to rinse most of the dirt off. Make good use of the showers. Rinse off as much mud from your as you can. It comes off easier if you're still wearing your clothes. Soak everything (even your boots) in a garbage can or other container and keep rinsing and soaking until the majority of mud has disappeared. Then you can throw your clothes in the washing machine.
Bring a washable bag to put your dirty clothes and shoes in for the drive home.
Bring a change of clothes (including shoes)
Bring a towel for the showers.
The post race festivities are meant to be fun.
Most importantly, have fun

Have a very fit day!

Insanity Max Recovery plus over 100 cardio ideas

Insanity Max recovery is no joke!  Lots of stretching which is fabulous, but lots of push ups, plank work and more plie squats.  But a great break from the cardio insanity that has been happening.  I feel stronger and that it prepared me for the max insanity this month has in store for me. If this doesn't get that last 5lbs off, not sure what will.


Need some ideas for cardio??? Well I have them for you:



At The Gym

Elliptical trainer
Stair stepper (Stairmaster)
Stationary or recumbent bike
Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser")
Arm ergometer (arm cycle)
Rowing machine
Circuit training
Treadmill walking or running
Kettlebells
Interval training
Box jumps
Step ups
Plyometrics

Household Chores

Vacuuming
Scrubbing floors
Cleaning the bathtub
Washing windows
Mopping
Changing sheets
Painting
Heavy renovations (pulling carpet, knocking down walls, etc.)
Moving furniture
Raking
Gardening
Cleaning the gutters
Washing the car
Mowing the lawn with a push mower
Shoveling snow
Sweeping the patio and walkways
Cleaning out the garage
Heavy landscaping such as planting trees, shrubs and bushes

The Great Outdoors

Cycling
Hiking
Snowshoeing
Downhill skiing
Cross-country skiing
Water skiing
Wakeboarding
Rock climbing
Jogging / Running
Power walking (brisk walking)
Rollerblading
Paddling a canoe
Nordic walking
Surfing
Paddle boarding
Swimming
Water jogging/running
Skateboarding
Bleacher running
Ice skating

Sports

Tennis
Flag football
Hitting balls at the driving range
Soccer
Hockey
Basketball
Lacrosse
Boxing
Martial arts
Kickboxing
Kickball
Karate
Jiu-jitsu
Racquetball

Group Classes

Spinning
Step aerobics
Jazzercise
Zumba
Bootcamp
Power yoga (Ashtanga and/or Vinyasa)
Salsa dancing
Dance classes or lessons
Cardio kickboxing
Hi-lo floor aerobics
Water aerobics
BODYPUMP
Silver Sneakers
Gliding
Hip hop dance
Sports conditioning
CrossFit
Krav Maga
StrollerStrides or StrollerFit classes
Turbokick

Popular Workout Videos

P90X
Insanity
Chalean Extreme
Cardio Blast with Coach Nicole
Hip Hop Hustle
Jillian Michael's 30-Day Shred
The Biggest Loser workouts
Tae Bo
Walk Away the Pounds
Sweatin' to the Oldies
Turbo Jam / Turbo Fire
Hip Hop Abs
Gilad's Bodies in Motion
Dancing with the Stars workouts
10 Minute Solution cardio titles
Coach Nicole's 10-Minute Jump Rope Cardio video
Coach Nicole's 10-Minute Jump Start Cardio video
Coach Nicole's 10-Minute Cardio Kickboxing video

Play Time

Walking the dog
Playing with your children
Dodge ball
Tag
Hooping (hula hooping)
Obstacle courses
Jump rope
Water games in a pool
Playing with your dog
Skipping
Hop scotch
Taking the stairs
Jumping jacks
Trampoline jumping (rebounding)

You are welcome!

Have a very fit day!

LoziLu WOW work outs for this week :)

I do love LoziLu training materials.  Will get you ready and in shape quickly!

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1: Worth It.

Warm Up:
Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute

Main Set:
This will be a Tabata style workout.  For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times.  Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 protocol.
Sprints on the Spot
Basketball Lunge to Press
Spiderman Plank
Squat Hold
Plank Row to Burpee
Suitcases

Cool Down: 
Hold each stretch for 30 seconds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: Top Priority.

Warm Up: 

Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit:
 You will perform 10 rounds of this circuit.  For the first round, perform 10 reps of each exercise.  For the second round, perform 9 reps of each exercise.  For the third round, perform 8 reps of each exercise.  Continue this pattern to finish the tenth round with one rep of each exercise.  Charge through all ten rounds with good form (adjusting weights and resistance as needed) as quickly as you can.
Decline Push Up to Side Crunch
Shoulder Press to Glute Extension
Pull Up (whatever progression is right for you)
Side Lunge Rotation to Single Leg Hop (all reps each side)
Tuck Jumps
Hop Scotch Arm Curl
 

Cool Down:
Hold each stretch for 30 seconds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Energy Plus.

Warm Up: 
Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit 1: 
SUPERSET!  Repeat the two exercises in this circuit (aka: superset) 2-3 times.  Choose a weight or resistance level that will challenge you (that means you can keep good form but it is still difficult to get all reps in at that weight/resistance).
Push Up to Plank Row: 8-12 reps
Dips: 12-15 reps

Circuit 2: 
SUPERSET! (Same directions as circuit 1)
Inverted Row: 10-12 reps
Straight Leg Lunge to Bicep Curl: 10-12 reps

Circuit 2: Circuit 3:
SUPERSET! (Same directions as circuit 1)
Hamstring Bridge to Curl on Stability Ball:  12 reps
Single Leg Deadlift with Single Arm T's: 10 reps each leg

Circuit 4:
SUPERSET! (Same directions as circuit 1)
4 Squat Flip: 10 reps each
Goblet Squat: 12-15 reps

Circuit 5:
SUPERSET! (Same directions as circuit 1)
Bent Press: 8-12 each side
Side Plank: hold 30 seconds each side

Cool Down: 
Hold each stretch for 30 seconds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos.http://bit.ly/T1sqFl

Have a very fit day!

Fit not skinny is what you want to be

Being skinny does not always mean being fit or healthy. Make sure you not only diet but also workout and include weights! That way you can be the best fit you!

Have a very fit day!

Insanity part deux plus the 99-workout

So today I took my third fit test. No improvement, in fact did slightly worse on a few items, well a couple. Not sure if I just killed it the first time, with slight improvement in round 2 on some which resulted in I cannot go much higher or if it was Shaun T.'s way of making me more motivated to get through today's killer hour workout after taking the fit test for about an hour and a half of pure cardio interval training. But wow am I exhausted. Limbs are shaky and weak, my shins are sore. My core is already sore. Now I see why we did a week of core training. Today's max Interval training was lots of core! I even cried a little at one point, yeah weak I know but it's hard to keep motivated to push through this workout with no one else doing it with you. I literally cried, because i was hurting, out of breath and was not sure if I could keep going. Not one of my finer moments but it happened and I am sharing.

Working out will not always be easy. In fact sometimes it will suck, even if you love the exercise. Today had tons of kickboxing moves which I love!!!!! But wow that work out was not for the weak. It required strong core, strong legs and strong upper body. It's the upper body that did me in. Wow. Tough. But I did it! And I get to do it again and again over the next 4 weeks.

Today find an exercise that challenges you; whether it be running, bootcamp, Zumba, or (you get the picture). Just do something that challenges you, then revel in the fact you pushed through and did it. By doing that, you workout your mind, body and soul!

Leaving you with a workout

Have a very fit day!

Proper Nutrition

So last night, I was very very bad.  I usually take a bite of my BF's dessert, last night I ate almost the ENTIRE piece of oreo cheesecake.  Was it within my calories for the week, yes... did the sugar help my work out this morning, NO.  Which made me think about how important food is to your exercise regimen.


Proper nutrition is at least as important to health as exercise. When exercising it becomes even more important to have good diet to aid the body with the recovery process following strenuous exercise

A recent studies found a corelation between eating & exercising whatever can make or break your workout.

When you eat and what you eat can affect your performance and the way you feel during your workout. Coordinate your meals, snacks and fluids to make the most of your exercise routine.

Eating before exercise can slow you down:

When you exercise after a large meal, you can feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for resources.

Time it right: Before, during and after your workout
On the flip side, not eating before you exercise can be just as bad as eating too much. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react. So what can you do?  I drink some whey protien (120 calories but 24 grams of protien, low sugar) and that seems to help me get through my work out first thing in the morning. Some times I will just drink it right after my work out. That helps muscles recover!

If you work out later in the day, time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising. Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within an hour before exercise. Do what works best for you.  Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.

Here are 4 no-no foods that could set the clock back to your pre-workout days, before you got serious about exercising to keep fit.

1. Sugar-High Energy Bars, Fruit Drinks and Soda

These are put into one category because the three items have something negative in common: lots of sugar. After a workout, sugar from soft drinks and fructose from fruit juice set your metabolism back to slow. All the energy that was built up by exercise is reversed when your body takes in all that sugar from oversweetened fruit drinks. Read labels carefully. If the grams of sugar are steep according to the label, then reach instead for bottled water. Unsweetened iced tea is another good choice.

 2. Weight-Loss Crudites

This may sound counter-intuitive to a keep-fit regimen, but do not reach for celery and carrot sticks as your recovery snack after a workout. After a workout, you need something more substantial than foods with negligible calories. You need to choose a combination of carbs and protein that will help you restore energy and maintain a healthy metabolic rate.

The easiest way to remember this rule is to think of protein plus carbs. Eggs and toast, if it is a morning workout, is perfect. Evening workouts can be finished off with a half cup of cottage cheese and a peanut butter sandwich; or a handful of nuts.

3. Too Many Fats

Avoid fatty snacks and mini-meals such as french fries or oily pizza or fast-food subs and burgers. Fitness experts say that only a small percent of your meal should be comprised of fat.

4. Salty Snacks

A protein and carbohydrate post-workout meal such as the ones suggested here have enough salt in them to cover your needs. Loss of minerals such as potassium is far more necessary to think about, than loss of salt. You can easily resolve this loss by eating a handful of dried fruit or a banana. In fact, an excess of salt will drive down your levels of potassium.


When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Have a very fit day!

The abs diet

The Abs Diet revolves around a dozen delicious, convenient foods called the Abs Diet Powerfoods

A - Almonds and other nuts (with skins intact)

Superpowers: Builds muscle, reduces cravings

Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes

Superpowers: Builds muscle, helps burn fat, regulates digestion

Fights: Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables

Superpowers: Neutralizes free radicals, molecules that accelerate the aging process

Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)

Superpowers: Builds strong bones, fires up weight loss

Fights: Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored)

Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels

Fights: Heart disease, diabetes, colon cancer, obesity

E - Eggs

Superpowers: Builds muscle, burns fat

Fights: Obesity

T - Turkey and other lean meats

Superpowers: Builds muscle, strengthens immune system

Fights: Obesity, various diseases

P - Peanut butter

Superpowers: Boosts testosterone, builds muscle, burns fat

Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil

Superpowers: Lowers cholesterol, boosts immune system

Fights: Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals

Superpowers: Prevents body from storing fat

Fights: Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder

Superpowers: Builds muscle, burns fat

Fights: Obesity

R - Raspberries and other berries

Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings

Fights: Heart disease, cancer, obesity

• Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
• Sneak a little protein into each snack.

Have a very fit day!

Abs Workout For Women: 8 Weeks To A Flatter Stomach

Workout Summary

• Main Goal: 
  Lose Fat
• Workout Type: 
  Single Muscle Group
• Training Level: 
  Beginner
• Days Per Week: 
  2
• Equipment Required: Dumbbells
• Target Gender: Female
• Author: 
  M&S Writers

Workout Description

It's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm yourabdominals while stripping away excess stomach fat.

Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.

Cardio

Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.

You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximizing Your Diet Plan

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating. Many women undereat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:

Calories - If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!

If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.

Protein - Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macronutrient.

If you have a hard time reaching a minimum of 100 grams of protein per day, consider supplementing with a protein supplement such as IsoFuel.

Helpful dieting tips - There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

• Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
• Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.

Abs Workout
Weeks 1-4
Exercise	Sets	Reps or Time
Cable Crunch	2-3	15-25
Plank	2-3	30-60 Seconds
Hanging Knee Raise	2-3	10-20
Dumbbell Side Bends	2-3	10-20

Abs Workout
Weeks 5-8
Exercise	Sets	Reps or Time
Twisting Bench Crunch (Reps are per side)	3-4	20-30
Plank With Feet On Bench	3-4	60 Seconds
Weighted Sit Up (with dumbbell on chest)	3-4	20-30
Wood Chop (Reps are per side)	3-4	10-20

 Have a very FIT Day!

Mud run training work outs

Love Lozilu Traing, they send work outs each week that are really good, regardless if you are training for a mudrun or just want an all around good work out. 

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1: No Limits.  

Warm Up:
Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit 1:
SUPERSET!  Repeat the two exercises in this circuit (aka: superset) 2-3 times.  Choose a weight or resistance level that will challenge you (that means you can keep good form but it is still difficult to get all reps in at that weight/resistance).
Walkout Push Up to Swivel: 8-12 reps
Dips: 12-15 reps
Circuit 2: 
SUPERSET! (Same directions as circuit 1)
Inverted Row: 10-12 reps
Hop Scotch to Arm Curl: 10-12 reps
Circuit 3: 
SUPERSET! (Same directions as circuit 1)
Hamstring Bridge to Curl on Stability Ball:  12 reps
Single Leg Deadlift with Single Arm T's: 8-10 reps each legSUPERSET! (Same directions as circuit 1)
Circuit 4:
SUPERSET! (Same directions as circuit 1)
Lunge to Jump: 8-10 reps each
Goblet Squat: 12-15 reps
Circuit 5: 
SUPERSET! (Same directions as circuit 1)
Side V-Ups with Leg Kicks: 8-12 each side
Side Plank: hold 30 seconds each side

Cool Down: 
Total Body Stretch.

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: You = Fabulously Fit.

Warm Up: 

Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge:  4 times around on each side
Jump Rope:  2 minutes

Circuit 1:
Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.
Step Back Lunge with OH Hold (don't forget to do both sides)
Plank Row to Rotation
4 Squat Flip (4 squats & flip count as 1 rep)
Reverse Crunches
Circuit 2:
Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.
Side Lunge Rotation to Single Leg Hop
Sumo Squat to Press (for an extra challenge alternate pressing one arm at a time)
Single Leg Deadlift with Single Arm T's
Resistance Band Standing Row
Circuit 3:
Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.
Slow Mountain Climbers
Wood Chop with Resistance Band

 

Cool Down:
Hold each stretch for 30 seconds
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Strong to the End. 

Warm Up: 
Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Main Set: 
Complete the reps/duration or distance for each of the following exercises as quickly as possible, with good form before moving to the next exercise.
Run a mile as hard as you can (treadmill, track or on the road).
Modified Turkish Get Up: 20 total reps (10 each arm)
Side Crunch to Burpee: 25 reps
Wall Sit: 1 minute
Pull Up: 25 reps (whatever progression you are at)
Wall Sit: 1 minute
Sumo Squat to Press: 25 reps
Suitcases: 25 reps
Wall Sit: 1 minute
Run half mile as hard as you can.

Cool down: 
Total Body Stretch.

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Have a very fit day!

_______________________________

Insanity recovery week

Ok so I was expecting this week to be super intense but no not so much. Shaun T. Recognizes that you are exhausted and really want to move on to other things. He surprised me with a perfect work out that got my heart pumping but not overly pumping and switched up moves every min to keep me engaged. Super fun work out!

Today get off that couch and do something. Clean the house, do yard work, clean out your closet, walk write the zoo or neighborhood or do your normal workout. Just do something. Something is better than nothing abs you are something so DO IT!

Have a very fit day!

3 CrossFit Total Body workouts from Self Magazine

3 CrossFit Total-Body Workouts

Fox Sports host and Dancing with the Stars alum Erin Andrews tries out the latest shape-up sensation. Quick Links: warm-up, WOD 1, WOD 2, WOD 3.

Get Going!

THE EXPERT DENISE THOMAS, CROSSFIT LEVEL 2 (THE HIGHEST!) COACH AT REEBOK CROSSFIT ONE IN CANTON, MASSACHUSETTS

YOU'LL NEED A TIMER (OUR FAVORITE: THE FREE GYMBOSS APP), A 5- TO 15-POUND DUMBBELL AND A HAND TOWEL

YOUR PLAN AFTER COMPLETING THE WARM-UP BELOW TWO TIMES THROUGH, DO WODS 1, 2 AND 3 ONCE EACH WEEK ON SEPARATE DAYS. TRACK YOUR PROGRESS FOR ONE MONTH, THEN MARVEL AT YOUR IMPROVEMENT. THREE, TWO, ONE...GO! THAT'S HOW CROSSFITTERS START EACH WOD.

HOW TO TALK CROSSFIT
BOX GYM ISN'T IN CROSSFITTERS' VOCAB. THEY HIT THE BOX!
WOD PRONOUNCED LIKEWAD (AS IN GUM), IT STANDS FOR WORKOUT OF THE DAY. YOU'LL GET THREE FAST, EFFECTIVE WODS HERE.
TASK PRIORITY SOME WODS TELL YOU EXACTLY HOW MANY REPS TO DO (E.G., THREE ROUNDS OF 10). YOUR GOAL IS TO RACE THE CLOCK—COMPLETE THEM AS FAST AS YOU CAN WITH GOOD FORM.
TIME PRIORITY OTHER WODS (LIKE WODS 1 AND 3) TELL YOU PRECISELY HOW MANY MINUTES YOU HAVE TO PERFORM AMRAP (AS MANY ROUNDS OR REPS AS POSSIBLE). HUSTLE, HUSTLE!

Warm up: Walking Lunge

DO THIS ROUTINE TWICE PRE-WOD TO PRIME MUSCLES.

STAND WITH FEET HIP-WIDTH APART, ARMS OVERHEAD. LUNGE FORWARD WITH LEFT FOOT SO LEFT THIGH IS PARALLEL TO FLOOR, KNEE OVER ANKLE, RIGHT KNEE TOUCHING FLOOR (AS SHOWN). RETURN TO STANDING FOR 1 REP; REPEAT ON OPPOSITE SIDE, TRAVELING FORWARD. CONTINUE, ALTERNATING SIDES. DO 20 REPS.

• WORKS ABS, BUTT, THIGHS, HAMSTRINGS

Warm up: Scorpion Kick

DO THIS ROUTINE TWICE PRE-WOD TO PRIME MUSCLES.

LIE FACEDOWN WITH ARMS EXTENDED OUT TO SIDES, PALMS DOWN, LEGS TOGETHER, TOES ON FLOOR. WITH HANDS PLANTED, ROTATE TORSO TO RIGHT, REACHING RIGHT FOOT TO MEET LEFT HAND (AS SHOWN) FOR 1 REP. RETURN TO START; REPEAT ON OPPOSITE SIDE. DO 10 REPS.

• STRETCHES SHOULDERS, HIPS

Warm up: Hand Walk

DO THIS ROUTINE TWICE PRE-WOD TO PRIME MUSCLES.

STAND WITH FEET HIP-WIDTH APART. KEEPING LEGS STRAIGHT, BEND FORWARD, PLACE HANDS ON FLOOR AND WALK HANDS INTO PUSH-UP POSITION. INCH FEET TOWARD HANDS (AS SHOWN) TO RETURN TO STANDING. DO 5 REPS.

• STRETCHES SHOULDERS, ABS, HAMSTRINGS, CALVES

WOD #1: Deadlift

TIME PRIORITY: 10 MINUTES; DO AMRAP

STAND WITH FEET HIP-WIDTH APART, A WEIGHT ON FLOOR BETWEEN FEET. BEND FORWARD, KNEES BENT, PUSHING HIPS BACK; PICK UP WEIGHT (AS SHOWN). STAND; RETURN WEIGHT TO FLOOR FOR 1 REP. DO 5 REPS.

• WORKS BACK, ABS, BUTT, THIGHS, HAMSTRINGS, CALVES

WOD #1: Burpee

TIME PRIORITY: 10 MINUTES; DO AMRAP

STAND WITH FEET HIP-WIDTH APART. CROUCH DOWN; PLACE HANDS ON FLOOR UNDER SHOULDERS. WITH HANDS PLANTED, JUMP FEET BEHIND YOU, LANDING WITH ENTIRE BODY ON FLOOR. HOP FEET (HANDS STAY PLANTED!) BACK TO HANDS, THEN JUMP UP, CLAPPING HANDS OVERHEAD (AS SHOWN), TO RETURN TO STANDING. DO 10 REPS.

• WORKS SHOULDERS, ARMS, BACK, ABS, BUTT, THIGHS

WOD #1: Butterfly Sit-Up

TIME PRIORITY: 10 MINUTES; DO AMRAP

LIE FACEUP WITH A FOLDED TOWEL UNDER LOWER BACK, SOLES OF FEET TOGETHER WITH KNEES OPEN TO SIDES AND ARMS OVERHEAD ON FLOOR (AS SHOWN). SIT UP, TOUCHING FINGERS TO TOES. RETURN TO START. DO 15 REPS.

• WORKS ABS

WOD #2: Squat

TASK PRIORITY: DO 3 ROUNDS

STAND WITH FEET HIP-WIDTH APART, TOES POINTED OUT SLIGHTLY, BODY WEIGHT IN HEELS; HOLD A WEIGHT WITH BOTH HANDS, ARMS EXTENDED AT EYE LEVEL. WITH CHEST LIFTED, SINK DOWN UNTIL HIPS ARE BELOW KNEES (AS SHOWN). RETURN TO START. DO 30 REPS.

• WORKS BUTT, THIGHS

WOD #2: Wall Drill

TASK PRIORITY: DO 3 ROUNDS

PLACE HANDS ON WALL, WRISTS ALIGNED WITH SHOULDERS, LEGS STRAIGHT, HEELS SLIGHTLY RAISED. KEEPING HANDS PLANTED, QUICKLY ALTERNATE DRIVING KNEES TOWARD CHEST IN A HIGH-KNEE RUN (AS SHOWN). CONTINUE FOR 1 MINUTE.

WOD #3: Push-Up

TIME PRIORITY: 7 MINUTES; DO AMRAP

START IN PUSH-UP POSITION WITH ARMS SLIGHTLY WIDER THAN SHOULDER-WIDTH APART, LEGS EXTENDED BEHIND YOU WITH FEET HIP-WIDTH APART (AS SHOWN). BEND ARMS TO LOWER BODY UNTIL CHEST AND THIGHS TOUCH FLOOR, THEN PUSH BACK UP TO START. DO 5 REPS.

• WORKS SHOULDERS, TRICEPS, CHEST, ABS

WOD #3: Hollow Body Rock

Time priority: 7 minutes; do AMRAP

Lie faceup with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body (as shown). Rock back and forth for 1 rep. Do 10 reps.

• WORKS ABS

Have a very FIT day!