Sunday, March 17, 2013

Spice up your OATMEAL

Healthy Oatmeal Recipes!

Total Body and Plyo Workout #1

Warm Up: (do this 4 times as quick as you can)
10 Explosions
10 Burpee with a Pushup
10 Froggers
10 Tuck Jumps

Workout: (do this 4 times as quick as you can)
20 Pushups
100 Single Mountain Climbers
20 Froggers
15 Plank to Pushup R
15 Plank to Pushup L
20 Froggers
20 Quick Squats
20 Explosions
20 Stationary Lunges R Leg
20 Stationary Lunges L Leg
20 Single Plyo Lunges
20 Skaters
20 Single Plyo Lunges

Abs: (do this 3 times with as little rest as possible)
30 Full Situps
30 Tap for Toes
30 SLOW Bike
30 Basic Crunch
30 Slow Bike
30 Butt-Ups
15 Bike Bike Butt Up
30 Tap for Toes

Total Body Workout #2
-Go through each set once, then repeat

Squat Hammer and Press 2x20 8lbs
Bicep Curl Palms Over 2x20 8lbs
Shoulder Press 2x20 8lbs
Squat and Press 2x20 8lbs

Pushup on weights, row R arm then L arm 2x20 Singles 10 lbs (hands wide)
Mountain Climbers 2x100 Singles
Shoulder Press from Knees 2x20 8lbs
Frogger, Plank Jack 2x20

Step-Up R 2x20 with 2 8lb weights
Step-Up L 2x20 with 2 8lb weights
Jog in Place 2x50 Singles (knees up!0
Explosions 2x10
Pulsing Squats 2x10
Explosions 2x10
Pulsing Squats 2x10
Frog Squat with a Row 2x30 with 2 10 Lb Weights

Kettle Bell Swings 2x20 15 lbs
Squat and Press Kettle Bell 2x20 15 Lbs
Swoop Lunge R 2x20 15 Lbs
Swoop Lunge L 2x20 15 Lbs
-If you dont have a kettle bell use 15lb weight

Cross Over Crunch 2x30 Singles (right hand to left toe, then left hand to right toe)
Tap for toes 2x30
Slow Bike 2x50

Friday, March 15, 2013

No Jumping... Total Body Workout

Warm Up-
20 Basic Squats
20 Frog Squats (Toes Out)
20 Lateral Lunges R 
20 Lateral Lunges L
20 Pushups 
20 Tricep Dips

Do this 2 times as quick as you can with as little rest as possible!
20 Squat Hammer Curl and Press 8lbs
20 Basic Squats 8lbs
20 Frog Squats 8lbs
20 Frog Squat with a Row 8lbs
100 Single Rapid Fire 5lbs
20 Lateral Raises 5lbs
30 Alternating Side Bends 5lbs
100 Single Flurries 5lbs
30 Shoulder Press 5lbs
10 Single Rapid Fire 5lbs
30 LOW Squats no weight
15 Pulsing Squats  no weight
30 LOW squats no weight
30 Basic Crunch
50 Slow Bike
30 Tap for toes
15 Bike Bike Buttup
30 Basic Crunch

Weighted Workout #2

Do this twice:
30 Basic Crunch
30 Cross Over Crunch
30 Turtle R
30 Turtle L
50 Slow Bike
15 Bike Bike Crunch

Modified Pushups 2x20
Plank to Pushup R 2x20
Plank to Pushup L 2x20 
Plank Taps (Plank tap R hand to L shoulder then L hand to R shoulder) 2x30 singles
20 Tricep Pushups (elbows in!)

On mat on your knees:
Bicep Curl 2x20 8lbs
Shoulder Press 2x20 8lbs
On all 4's Row R then Row L 2x30 Singles 8lbs
On all 4's Out and Back with Legs 2x20
Pulse Back R Leg x30, L Leg x20
Plank Bring R leg into R elbow then L Leg into L elbow 2x30 singles

Teapots 2x30 (bend weights to R then L by your side) 2 15lb weights
Wood Chop R 2x20 Wood Chop L 2x20 15lb weight
Squat and Press R 2x20 15lbs
Squat and Press L 2x20 15lbs
Swoop Lunge 2x20 R 15lbs
Swoop Lunge 2x20 L 15lbs