Tuesday, October 25, 2016

All Abs 4 - Burning Ring of FIRE!

Yep, your abs (and maybe your arms) will be one big ring of fire after this workout and you'll love the results you get from it! All you need is one weight or a barbell (or a broom handle if you don't want anything too heavy at first), a mat and some non-slip shoes to get this started :)
All Abs 4 - Ring of FIRE!


Your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 5 exercises, 10 seconds rest, 50 seconds work

1. Kayak Row with barbell, weight or broom handle (WATCH OUT YOU DON'T HIT ANYTHING BEHIND YOU!)
2. Side Plank with Knee Raise, left
3. Side Plank with Knee Raise, right
4. Crab Lunge with Alternate Toe Touch
5. Ab In and Out

Beginners do this once, Intermediates, advanced and athletes, do this twice, or perhaps add it on to another workout for best benefit. Do not do this more than 2 or 3 times at most as you will overtrain. Add cardio for extra fat burning.

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What did you think?

See you tomorrow!
Meg

Monday, October 24, 2016

Lower Body 7 - Bend Ova!

Ohh yes, you'll want to bend over and show that UH-MAZING butt that you're gonna get from this workout! This is a fantastic lower body workout you can do anywhere and you don't even really need any extra equipment to get a full workout in! I used a pair of 15-pound dumbbells and a circular resistance band to give me an extra challenge.

Lower Body 7 - Bend Ova!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 5 exercises, 10 seconds rest, 50 seconds work.
1. Reverse Alternating Lunges
2. Sumo Squat Hold
3. Glute Bridge with Knees In and Out
4. Left Hydrant to Rear Kick to Hydrant
5. Right Hydrant to Rear Kick to Hydrant

Beginners do this 15 minute workout once through, followed by your cool down. Intermediates, do this twice through. Advanced/athletes do this 3-4 times through. Break for 2-5 minutes after each 15 minute session to stay hydrated and recover optimally.

If you want extra fat burning, do 15-30 minutes of cardio before, or after your workout. Remember - the longer you are doing resistance training and cardio, the more space you should have between your cardio and resistance training. At least 30 minutes, up to several hours to give your body time to recuperate properly between workout sessions.

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like the workout? Did you try it with extra weights and a resistance band?

See you tomorrow!
Meg

Tuesday, October 18, 2016

Upper Body 7 - Combo Movements for RESULTS!

Hey everyone, today's video is so much fun - I know I always say that, but this is a combo movement workout for our upper body and abs - it is hard, and it's gonna get you some serious results! You'll need some weights to make this more challenging for you.

Upper Body 7


Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 rounds, 5 combo movements, 50 seconds work, 10 seconds rest
1. Plank Up and Down (go to your knees if this is too hard on your toes, alternately, hold plank)
2. Bent Row with Tricep Kickback (drop the weights down if this is too hard)
3. Bicep Curl with Press Up (again, use lower weights if you are just starting out)
4. Chest Press to Chest Fly
5. Reverse Abs with Toe Touch Abs, Left, then Right (do a smaller range of motion on the reverse abs and do a heel touch or opposite knee touch for beginners).

Go at your own pace and CHALLENGE yourself, you're worth it! Beginners, do this video once, then cool down and you're done. Intermediates, do this video twice with a bit of a break (2-5 minutes) in between playing each video. Advanced/athletes, do this 3-4 times through with breaks.

If you're looking to amp up your fat burning, consider adding 15-30 minutes of cardio to your day in addition to the workout. Make sure that the more cardio and resistance training you're doing, the more space in between the two workouts you have so that you do not over-exhaust your body! Cardio can be walking, jogging, running, swimming, cycling, etc., whatever will get your heart pumping (make sure to ask your doctor if you are unsure whether you can do this or not).

Cool down: https://www.youtube.com/watch?v=EpFUi...

How did you like it? What weights were you using?

See you tomorrow!
Meg

Monday, October 17, 2016

Full Body 6 Shake That Body! (AKA In Which My Puppy Violates a Stuffed Elephant)

Happy Monday everyone, here's your workout to start your week out on a good note! It's a fun, full body workout that is great for everyone - I give you modifications so that no matter what your fitness level you can do this one :)

Also, my puppy is in this video. And she's hyper. And she's... um... playful. I went to edit this video and I couldn't help but laugh, but I will apologize in advance if you find her behaviour a little ...uh... 'adult' - she's a puppy and is learning ;)

Full Body 6 - Shake That Body!

Here's your workout:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Breakdown: 50 seconds work, 10 seconds rest, 5 exercises, 3 rounds
1. Squats (or chair squats)
2. Shoulder Press (sit back into a sturdy chair if you need support)
3. Around the World (eliminate weights if you are unsure of your mobility)
4. Deadlifts (or glute bridge - you can do this on a sturdy chair if you can't lay on the ground)
5. Russian Twist (or heel touches, or you can sit in a chair and bring weights down side to side if you can't lay down)

Beginners do this once, intermediates do this twice, advanced/athletes do this 3-4 times, making sure to take a break for 2-5 minutes after each full run-through of the video. Add 15-30 minutes of cardio to increase fat-burning.

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What did you think? Let me know!

See you tomorrow,
Meg

Friday, October 14, 2016

Lower Body 6 - She's Got Legs! (Plus My Puppy)

She's got leeegs! She knows how to use them! Oh yes, this will give you some seriously toned legs and glutes in record time. Add some ankle weights, a circle resistance band and maybe even a dumbbell for an even greater challenge, and you'll be screaming by the end of this. This is FANTASTIC for every level, from stark beginner to athlete. If you have knee issues, talk to your doctor about this workout as this may be just what the doctor ordered to help strengthen your knees! Plus, you get to see She-Ra the Boston Terrier, who definitely helps me out here ;)

Lower Body 6 - She's Got Legs!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 2 Rounds, 7 Exercises, 50 seconds work, 10 seconds rest. First round push your heel out, second round point your toe out:
1. Leg Lift Left
2. Leg Lift Right
3. Leg Lift Left with External Rotation
4. Leg Lift Right with External Rotation
5. Leg Side Extension Left (no rotation)
6. Leg Side Extension Right (no rotation)
7. Glute Bridge Butterflies (lift up, open knees wide, keeping hips up, close knees, slowly lower bum down, repeat)

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Beginners, do this once, intermediates do this twice, advanced/athletes do this 3-4 times, adding ankle weights, a band around your knees and a dumbbell on hips during glute bridges.

What did you think? Do you workout with a pet, too? Show me!

See you Monday!
Meg

Thursday, October 13, 2016

Upper Body 6 - Bringing Sexy BACK!

Hey guys! Your upper body workout is here and we're bringing sexy BACK - literally! This is chest and back today and it's SO much fun! Grab some weights, a ball, and a resistance band for some extra zing :)

Upper Body 6 - Bringing Sexy BACK!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 10 seconds rest, 50 seconds work
1. Back Extension on Ball
2. Seated Row with Resistance Band
3. Chest Press
4. Chest Fly
5. Inverted Shoulder Press

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Beginners do this once and you're done! Intermediates do this twice with a 2-5 minute break in between replaying the video. Advanced/athletes, do this 3-4 times with a 2-5 minute break in between replaying the video. 

Add some cardio (cycling, jogging, walking, etc.) for up to half an hour to maximize fat burning. As always, leave a good chunk of time in between cardio and weights so that you don't over train :)

What did you think? Was it fun? Was it challenging?

See you tomorrow!
Meg

Friday, October 7, 2016

30 30 HIIT Full Body 2 - Werk!

Yup, I'll be honest, this is gonna make you werk. And probably hate me. But mostly work REALLY hard, and then get really good results :) This is a full body, 30-30 split workout. It's tough. But you can do it. Grab some weights and let's get to this!

30-30 HIIT Full Body 2

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout Breakdown:
15 rounds, 30 seconds cardio, 30 seconds resistance. Beginners do this workout once (12 minutes). Intermediates and Advanced, do this workout 2-3 times with a 2-5 minute break after the first 15 minutes (26-29 minutes) 

1. Skipping, then Left Curtsey Lunge (or side leg lifts)
2. Skipping, then Right Curtsey Lunge (or side leg lifts)
3. Skipping, then Deadlift (or glute bridges if you can't do deadlifts)
4. Skipping, then Bicep Curls

5. Skipping, then hold Plank
6. Mountain Climbers, then Left Donkey Kick
7. Mountain Climbers, then Right Donkey Kick
8. Mountain Climbers, then Reverse Abs
9. Mountain Climbers, then Tricep Skull Crushers
10. Mountain Climbers, then Chest Press
11. Jumping Jacks (any variation that suits you), then Lateral (Side) Raises
12. Jumping Jacks, then Front Raises
13. Jumping Jacks, then Wide Squat
14. Jumping Jacks, then Side to Side Squat
15. Jumping Jacks, then Bent Rows

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

I could hardly talk after doing this, and I definitely feel it today! I hope you liked it :)

See you tomorrow!
Meg

Thursday, October 6, 2016

All Abs 3 to Make You ROAR!

Ohh, this is going to make you ROAR! This is a 12 minute workout of ALL ABS. I know I say in the beginning it is 15 minutes, but I was lying ;) Do what you can, give it your all, I know you can do this!

All Abs 3 to Make You ROAR!

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout Breakdown:
3 rounds, 50 seconds work, 10 seconds rest. Beginners do this workout once (12 minutes). Intermediates and Advanced, do this workout twice with a 2-5 minute break after the first 12 minutes (26-29 minutes) 

1. Plank Dips Side to Side
2. Bird Dog
3. Plank with Alternating Knee In and Out
4. In and Out Abs (on ball or on floor)

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

IT BURNS! Let me hear you ROAR!

See you tomorrow!
Meg

Wednesday, October 5, 2016

Lower Body 5 - I Like That Butt and I Cannot Lie!

Okay so I took license with the song title there, but it is a bit more PG and accurate ;-) Today is ALL about the legs and butt. It is gonna make those thighs and buns burn and help to give you the lower body you have always wanted - toned, strong and sexy!

Lower Body 5 - I Like That Butt!

Here' your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout Breakdown:
3 rounds, 50 seconds work, 10 seconds rest. Beginners do this workout once (15 minutes). Intermediates, do this workout twice with a 2 minute break after the first 15 minutes (32 minutes). Advanced/Athletes, do this workout 3-4 times with 2 minute break in between each 15 minute segment. 

1. Curtsy Lunge Left (or step up with side leg lift if you have bad knees)
2. Curtsy Lunge Right
3. Alternating Front Kick Squat (or step up with front kick for bad knees)
4. Alternating Rear Kick Squat (or step up with rear kick for bad knees)
5. Wide (Plie) Squat with Alternating Heel Lifts

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it?

See you tomorrow!
Meg

Tuesday, October 4, 2016

Upper Body 5 - Brush Your Shoulders Off

Hey guys! Thanks for joining me again, this is a really cool video that is going to give you awesome shoulders and upper back muscles for great posture and definition. There are a couple of new moves in here so be sure to pay attention, challenge yourselves and HAVE FUN!

Upper Body 5

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout breakdown:
3 rounds, 50 seconds work, 10 seconds rest. Beginners, do this whole 15-minute workout once through. Intermediates, do this twice through (30 minutes total). Advanced, do this 3-4 times through (45-60 minutes total). 

1. Front Raise, palms facing each other
2. Shrugs, straight up and down
3. Military Press
4. Alternating Overhand and Underhand Rear Fly
5. Bent Rows

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Let me know what you thought!

See you tomorrow,
Meg

Monday, October 3, 2016

Full Body Workout 5 - Come On Let's SWEAT!

Hello and happy Monday to you all! Here's a great full body workout to make you SWEAT! These are simple exercises that are all super-effective and will make you WORK :)

Full Body 5

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Your workout breakdown:
 2 Rounds, 50 seconds of work, 10 seconds of rest:

1. Pushup
2. Squat
3. Sit Ups
4. Bicep Curls
5. Deadlifts
6. Reverse Abs
7. Tricep Extensions
8. Alternating Reverse Lunge
9. Toe Touch Abs

Here's your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Let me know what you think!!

See you tomorrow,
Meg