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Workout Wednesday!

Happy Wednesday Everyone!

Thought I would share a workout with you today. This is a HIIT Lower Body Burn I wrote up for my workout today.

Set timer for 50 seconds work, 10 seconds rest for 24 rounds. (I recommend the Gym Boss or you can use an app on your phone) You will alternate a cardio move and a strength training move. Add weight to any of the strength training exercises to add intensity. I wrote in a brief description for some of the exercises that I thought some might not know what I  am talking about lol I don’t always know what to call certain things 🙂 My plan is to start doing some videos to go with some workouts…just have to get over my fear of doing it 😉

1. High Knees
2. Squats (air squats or use weight)

3. High Knees
4. Hip/Leg Raises (right side) – lay on back, put left heel up on chair, medicine ball, bench etc. and raise right leg and hips off ground then lower. repeat.

5. High Knees
6. Hip/Leg Raises (left side)

7.High Knees
8. Step Ups (right leg) – step up onto a chair, bench etc. use weight to add intensity

9. Skaters
10. Step Ups (left leg)

11. Skaters
12. Walking Side to Side Squats – start in a chair squat pose then take two steps to the side still low in a squat position then back to the other side…stay low!

13. Skaters
14. Curtsey Lunges

15. Skaters
16. Plie Squats with Calf Raises

17. Log Jumps – jump side to side driving your knee up and over as if you are jumping sideways over a log
18. Single Leg Deadlift (right leg)

19. Log Jumps
20. Single Leg Deadlift (left leg)

21. Log Jumps
22. Chair Squat with Toe Taps – hold a chair squat position while alternating toe taps to the side.

23. Log Jumps
24. Side Lunges

Let me know what you think! Enjoy! 🙂

~Jackie

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Like the tank I’m wearing? You can get one here!

My new adventure…I’m so excited!

I know I haven’t posted in awhile but I have a good reason…I was busy setting up my new business! I have started a woman’s fitness line of cute and sexy tanks with fitness motivational sayings. I will be adding other products too like sweatshirts and accessories. I’m so excited to get this rolling so check it out and please help me spread the word! Thank you!!

PrettyFitAthletics.com

muscles and mascara

 

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My gym smells like wine…wine & a workout

Its a little distracting when your working out and all you can smell is the barrels of wine from the room next door….

My gym is in our garage and our wine making room is in the other side of the garage but there is a doorway that is open between the two rooms, and now my gym smells like sweet sweet wine…very distracting.

Here are a few pictures to follow up from my other post when we crushed the grapes, last weekend we pressed them. I needed to spend a little more time in the gym this week to make up for that day (had a little too much wine and food!)

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Working the press is quite the arm workout! Haha! Now we have to wait until April before we can even enjoy the fruits of our labor ( pun sorta intended!)

Now for my workout I did today…

Like I said I had to hit the gym a little harder this week so I did two Bodyrock workouts that you can find here…

http://www.dailyhiit.com/videos/sweat-and-get-lean-workout-thehiit16

http://www.dailyhiit.com/videos/abs-abs-abs-workout-thehiit-17-0

Then I made up my own with the same format, 50 seconds work 10 seconds rest for 3 rounds.

~ Clean & press with  weighted barbell

~ Squats with weighted barbell

~ TRX abs

~ One leg burpees (alternating legs)

Today was one of those days that I think I could have stayed in the gym all day and worked out! I was feeling good!! Unfortunately I couldn’t because I had to get to work on my new business….that will be in a post soon!  😉

Sign of a good workout..

 

 

 

 

 

 

 

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You know its a good workout when you are dripping sweat onto your new gym floor and loving it! I started my new routine this morning of waking up at 5:30am to do my workouts…tough getting up but sooo nice to have it done and have the whole day in front of me! I’m still waiting for a few more things to get done in the new gym before I post some pics, I am loving it though!! So nice to have a separate place to do my thing…

Here is what I did this morning, its another workout from Bodyrock.tv, one of my have places to get workouts from…

Set your timer for 10 seconds rest 50 seconds work, you’ll do this for three rounds…click here for the link to see how to do the exercises

1.  2 Squat Jumps, 1 Tuck Jump, 2 Push Ups

2.  3 Monkey Press Ups 3 Single Leg Squats (left and right alternate)

3.  10 Open Me Up Mountain Climbers 10 Ab Toe Touches using the Ugi ball ( i used a 12 medicine ball)

4.  Push Up, 2 Knee In, Commando Roll

 

Then I did this…just one round 10 seconds rest, 50 seconds work

1. Leg Lift with Row using the sandbag (you can use a dumbbell if you don’t have a sand bag)

2. Leg Lift with Row using the sandbag

3. Step Ups using the sandbag

 

Then I moved on to the TRX and did some abs. The TRX is killer for ab workouts, you use so many more muscles at once, love it! I did this circuit twice…TRX ABS

 

Then I did 150 air squats… I ❤ squats 🙂

Thats it!! Let me know if you do this workout too and how you did! Go drip some sweat on your floors!!!

Tabata Tuesday!

Happy Tabata Tuesday! This is my workout I did this morning from another site that I get some good workouts from. This is a kettlebell HIIT cardio tabata workout. If you don’t have a kettlebell you can use a dumbbell, i used a 15lb kettlebell but I should have used a heavier one maybe 20 or 25 but thats all I have at home so I guess its time to go shopping for more kettlebells! Thats a good sign I guess though that the 15 is too easy for me now 🙂

I did this routine 2 times through, by the end of the second round I was dripping! I finished up with some abs using the TRX (which I LOVE btw, just recently got it so still learning how to use it). It does not include a warm up or cool down so make sure you include those to avoid injuries. This is a great workout for strength and endurance and burns a lot of calories. Its 20 seconds work with 10 seconds rest, doesn’t sound bad but when you are doing that for 18 minutes straight or in my case doing it twice, 36 minutes straight its friggin tough! That 10 second rest hardly exists! The whole idea is to push yourself as hard as you can (keeping good form) for that 20 seconds every time! If you don’t push yourself you won’t get what you want out of your workouts! Its totally worth it though, because of this style of workout you will continue to burn more calories over the next 48 hours even while your sleeping!

If you do this workout let me know how you did! Have fun! 😉

http://www.fitnessblender.com/v/workout-detail/Brutal-Kettlebell-HIIT-Cardio-Tabata-Workout-Get-Your-HIIT-Together/e

 

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