Workout Videos + Descriptions

Full Body Workout - March 16

  • First Round (Warm Up)
  • 10 Walk Out Push Ups
  • 20 Squats
  • 10 Each Side: Plank Holds and Dumbbell Row or Add a Twist to the Row
  • 20 Sit Ups Holding Dumbbell
  • 10-15 Standing Bicep Curl Squat into Shoulder Press
  • After the presses, do 10-15 regular squats
  • Next Round
  • 15 Push Ups

  • 20 Squats

  • 10 Each Side: Plank Holds and Dumbbell Rows (Add a Twist, if you can)

  • 20 Sit Ups Holding Dumbbell

  • 15 Curl-Squat-Press Into Squat

  • REPEAT THIS ROUND 2X

Last Round

  • 10 Burpees

  • 10 Dumbbell Rows Together

  • 10 Alternate Back Lunges

  • 10 Squats

  • REPEAT THIS ROUND 3X

Lower Body Workout - March 17

You will need:

  • Weighted Barbell or Pre-Weighted Bar or Dumbbells
  • If you don’t have weights at home you could fill a small duffel bag

Warm-Up

  • 20 Squats

The Workout

  1. 10 Reps of Squat Cleans

  2. 10 Reps of Push Press

  3. 10 Reps of Bent Rows

  4. 10 Reps of Stiff Legged Deadlifts

  5. One Minute Plank Hold

  6. One Minute Wall Sits

REPEAT 5X

Upper Body Workout - March 17

You Will Need:

  • Dumbbells

The Workout:

  1. 15 Reps of Chest Press with Feet Up

  2. 15-20 Reps of Low Ab Raises

  3. 12-15 Reps of Sit Ups with a Shoulder Press

  4. Push-Ups (As many as you can)

  5. 10 per Leg: Laying Down with Alternate Feet to Dumbbell

REPEAT THIS ROUND 3X

Final Round:

  • 30 Seconds Plank Hold
  • 30 Seconds Plank Hold with Knee to Elbows
  • 30 Seconds Plank Hold
  • 30 Seconds Plank Hold with Feet In and Out
  • 30 Seconds Plank Hold

REPEAT THIS ROUND TWICE

Basic Vinyasa - March 17

For all levels - the sequence includes a sun salutation with hip openers and gentle twists.

Kids Workout - March 18

Meant to be Fun and Burn some Energy!

Warm Up:

  • Push ups
  • Squats
  • Sits up w/ Ball

Partner Training - 1 person holds exercise 1 the 2nd person does exercise 2 and then they switch turns.

  1. Plank Hold
  2. Bear Crawl down + back
  1. Wall Squat Hold
  2. Side Squat down + back
  1. Jumping Jacks
  2. Race down + back - make it fun !!!

REPEAT THIS 3X

Full Body Workout - March 19

You will need Dumbbells

  • 10 Walk out Push ups
  • 15 Bicep Curl - Squat - Shoulder Press
  • 15 Lunge Row (Each Side)
  • 30 Second Plank Hold with Arm Raises over a ball
  • 15 Dead Lift or if you have bad low back 15 Wide Stance Squat
  • 15 Push Ups
  • 15 Lunge Backs w/ Arm held close to your ear. Leg Lunging back is holding arm up. (Each Side)
  • 15 Deltoid Flys
  • 15 Sit ups
  • 30 second low ab raises

Repeat Circuit

Kids Workout - March 20

2 Mile walk / run - Brice biked

  • Sprint work around cones. (If you don't have cones lay anything out in the grass to mark your stopping point.)
  • Partner Plank Hold - 30 seconds or 45 seconds. Make sure you keep a flat back.
  • Jump Squats onto Front Step / Deck Steps. Make sure you get your whole foot on the step. You could do 10 total or for 45 seconds.
  • 10 push ups off the steps
  • Plank hold on + off the steps to work arms and core. Again be sure back is flat.

Request of Emmie end with Cartwheels down + back. 😊

REPEAT 4X Have Fun!!!!

Kettlebell Circuit / Cardio - March 21

If you do not have a Kettlebell do Burpies, Mountain Climbers, or Jumping Jacks during the 30 second Kettlebell portion.

  • 30 Second Kettlebell Swings
  • 10 Kettlebell / Dumbbell Row - Lunge Hold - Right Side
  • 30 Second Kettlebell Swings
  • 10 Kettlebell / Dumbbell Row - Lunge Hold - Left Side
  • 30 Second Kettlebell Swings
  • 10 Clean + Press Right side
  • 10 Clean + Press Left side
  • 30 Second Kettlebell Swing
  • 10 Clean- Squat - Press - Squat (you are basically squatting twice in one set)

REPEAT 4 to 5X - 1 minute breather in between rounds

Core Workout - March 21

  • Plank Hold - 30 Seconds
  • Bear Crawl Plank side to side - 30 Seconds
  • Plank Hold - 30 Seconds
  • Up & Down in a Plank Hold - 30 Seconds
  • 30 Second Plank Hold

REPEAT 4 to 5X - 1 minute breather in between rounds

Facebook Live - March 23

  1. Push up w/ Dumbbell Row on both Right + Left side - 10 reps (no equipment do a push up and then hold plank with arm + leg raises)
  2. Dumbbell Row in a Squat Position (no equipment hold a low plank for 30 seconds)
  3. 30 Squats w/ or without weights
  4. Chest Press on mat with Dumbbells or Push ups - 12 to 15 reps
  5. Deltoid Fly Pulses with a Band - 30 reps
  6. Hold a sit up and do a light dumbbell fly - 10 to 12 reps (no weights use soup cans)
  7. Hold that same sit up position and do bicep curl - 12 to 15 reps (no weights use the soap cans again)
  8. Alternate Lunge back - 10 each leg

REPEAT 3X

Sit up Circuit :

  1. 10 sit ups
  2. 10 low abs with Right leg crossed over
  3. 10 sit ups
  4. 10 low abs with Left leg crossed over
  5. 10 twists

REPEAT 3X

Kids Tabata Workout - March 23

20 second of exercising ... 10 second breather

  1. Jumping Jacks
  2. Plank Hold
  3. Squats
  4. Jumping Jacks
  5. Burpee
  6. Kneeling to Stand
  7. Jumping Jacks
  8. Push Ups

REPEAT 4X

To Finish ... Still Tabata

  1. Jumping Jacks
  2. High Knees
  3. Jumping Jacks
  4. Kick Backs
  5. Jumping Jacks
  6. High Knees
  7. Kick Backs
  8. Jumping Jacks

1 Time through .. NICE WORK!!!

Full Body - March 25

  1. Side to side push ups - 10 total
  2. Alternate Dumbbell squat clean + press - 12 each side
  3. Plank Hold w/ Toe touch or knees to elbows - 10 each side
  4. Plank Dumbbell row with burpie in between - 12 total
  5. Plank hold with small hip raises - 30 seconds
  6. Squats - 30 total
  7. Dumbbell swing - 15 each side
  8. Plank hold with Dumbbell pull through - 10 each side
  9. Lunge to stand with a bicep curl - 15 each side

REPEAT 3X

Leg Day! - March 27

Warm Up:

  • Squats - 30 seconds
  • Lunge back Right Leg - 30 seconds
  • Squats - 30 seconds
  • Lunge back Left Leg - 30 seconds

REPEAT 3X

  • Right Foot Step up - 15 reps
  • Left Foot Step up - 15 reps
  • Sit ups w/ feet on Bench or Stool - 15
  • Glute Raise - 15 each leg

REPEAT 3X

  • Single Leg Squats Right foot - 15
  • Single Leg Squats Left foot - 15
  • Plank hold w/ feet on Bench or Stool - 30 second with knee to elbow

REPEAT 3X

  • Goblet (Wide Squat) - 30 seconds
  • Side Squat w/ a Chop move for core Left side - 30 seconds
  • Goblet (Wide Squat) - 30 seconds
  • Side Squat w/ a Chop move for core Right side - 30 seconds

REPEAT 3X

Upper Body - March 28

Warm up :

Walk out into 30 second plank with shoulder tap walk back up and do 30 second squats

REPEAT 2X

  • Chest Press - 15 reps
  • Squats to bench - 30 seconds
  • Bicep Curl into Shoulder Press

REPEAT 3X

  • Overhead Lat Pull with Dumbbell - 15 reps
  • Bent over Dumbbell Row - 15 reps per side
  • Alternate Forward Raise - 12 to 15 reps

REPEAT 3X

  • Push up with a ball - 10 on each side
  • Sit ups with a ball or pillow pass back and forth between feet and hands - 10 total
  • Hold a sit up position and pass ball through your legs - 30 second hold
  • Tricep dips off a bench or chair - 15 reps
  • Up-Right Row with dumbbells - 15 reps

REPEAT 3X

Full Body - March 30

Warm Up:

  • Squat in place or Ball Toss to a partner - 30 seconds
  • Twist w/ Ball - 30 seconds

REPEAT 3X

  • Chest Press on bench or floor. 1 arm at a time - 15 reps per arm
  • 30 second close grip burn out for Triceps
  • Side Squat onto bench or chair 15 reps per leg
  • Jumps Squats over Bench or Plank hold with Feet jumps in and out - 30 seconds

REPEAT 3X

  • Seated Deltoid Fly - 15 reps
  • Balance Deadlift - 15 reps per leg
  • Close grip Dumbbell row - 15 reps
  • Ball Squat - 30 seconds
  • Plank hold with partner ball roll or alternate raising hands over the ball - 30 seconds
  • Sit ups with ball or ball toss with partner - 30 seconds

REPEAT 3X

Tabata Legs + Core - March 31

No Equipment Needed ...

Tabata : We did 30 seconds on 10 second breather

  • Squats in Place
  • Walk out Plank
  • Squat Jumps In + out
  • Sit up w/ reaching for alternating feet
  • Right leg Lunge back with or with out a Jump
  • Plank hold with Shoulder Tap
  • Left leg Lunge back with or without a Jump
  • Low ab raises

REPEAT 3X

Tabata : 30 seconds on 10 second breather

  • Squat Jumps
  • Plank with reach back opposite hand to opposite foot
  • Left Leg Curtsey Squat
  • Low Ab feet jump in + out
  • Right Leg Curtsey Squat
  • Plank hold with walk out for low abs
  • In + Out Squat Jumps
  • Plank hold bringing knees to elbows

REPEAT 3X

Full Body with or without Equipment - April 1

Warm up :

  • 10 Push ups
  • 10 Kettlebell/ Dumbbell Swings or 10 Jumping Jacks
  • 10 Squats

Exercise Set 1 :

  • Plank hold on floor, off bench or chair - 15 each side (use a dumbbell or soup can)
  • Goblet Squat (low) - 20 reps
  • Seated forward raise, alternate arms - 15 per arm
  • Low ab raises - 15

REPEAT 3X

  • 15 Push ups
  • 15 Kettlebell/ Dumbbell Swings or 15 Jumping Jacks
  • 15 Squats

Exercise Set 2 :

  • Chest Press on Floor w/ butt off group - 15 per side OR 15 leg lifts per leg
  • On your hands + knees Isolated Dumbbell row - 15 per side OR Plank hold opposite arm + opposite leg 15 raises per side
  • Hands + Feet plank hold walking back and forth - 30 seconds
  • Kneeling Shoulder press - 15 per side

REPEAT 3X

  • 20 Push ups
  • 20 Kettlebell/ Dumbbell Swings or 20 Jumping Jacks
  • 20 Squats

Kids Tabata - March 31

30 seconds on 10 seconds rest ..

  • Squats in Place
  • Walk out into a plank or push up
  • Squat Jumps in + out
  • Sit ups
  • Alternate Lunge backs
  • Plank hold with shoulder tap
  • Jumping Jacks
  • Low ab raises

REPEAT 4X

No Equipment Cardio Workout - April 2

Circuit 1 :

  • 50 Squats
  • 20 Push ups
  • 30 second plank
  • 20 up + downs in plank position - each side
  • 10 Curtsy Squat w/ a High Knee - each side

Circuit 2 :

  • 50 Burpees
  • 40 Reverse Lunge - each side
  • 30 Cross knee mountain climbers - each side
  • 20 High Knees
  • 10 Walk outs

Circuit 3 :

  • 50 Jumping Jacks
  • 40 Plank Hold with Shoulder Taps - each side
  • 30 Bicycle Crunch - each side
  • 20 Superman
  • 10 Donkey kicks - each side

Circuit 4 :

  • 50 Knees to Elbows in Plank position
  • 40 Plie Squats w/ heels up or down
  • 30 Squat Jumps
  • 20 Reverse Lunges - each side
  • 10 Push ups

If you want to REPEAT ... cut everything in half (instead of 50 do 25, etc)

Upper Body with or without equipment - April 3

Warm up - 3 sets of Jumping Jacks - 30 seconds per set

  • Deadlifts or Superman's - 15 reps
  • Push ups side -to -side - 10 reps
  • Heavy Row off bench or chair - 15 reps per side
  • Sit ups with feet on bench or chair w/ twist - 10 per side

REPEAT 3X

  • Chest Press w/ leg lift - 15 reps
  • Sit ups w/ a shoulder press - 15 reps
  • 12 Straight arm raises in front of your chest
  • Shoulder raise to the side - in front of you - across your body palm up - 10 each side
  • Tricep Dip
  • Deltoid Fly w/ Up-Right Row - 12 reps

REPEAT 3X

Bicep Burn out : 21's :

  • 7 Bicep curls from waist up
  • 7 Bicep curls to the waist
  • 7 Full Bicep Curls

REPEAT 2X

Kids Pyramid Workout - April 2

#1

  • 50 Mountain Climbers
  • 40 Jumping Jacks
  • 30 Squats
  • 20 Reverse Lunges
  • 10 Burpees

#2

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Squats
  • 10 Reverse Lunges
  • 5 Burpees

#3

  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Squats
  • 5 Reverse Lunges

#4

  • 20 Mountain Climbers
  • 10 Jumping Jacks
  • 5 Squats

#5

  • 10 Mountain Climbers
  • 5 Jumping Jacks

#6

  • 5 Mountain Climbers

Congratulations!!! Now I want you to try and work your way back up !!! Starting with #6

NO VIDEO SORRY :(

Yoga - April 3

Deep Stretch Yoga Practice

Legs + Core - April 4

  • 30 Jumping Jacks
  • 25 Squats
  • 30 Squats side to side
  • 15 Burpees
  • 25 Squats
  • 30 Squat Hold with side to side foot tap
  • 30 Mountain Climbers
  • 25 Squats
  • 25 Plie Squat - each leg with the heel raised
  • Plank hold with 30 Shoulder taps
  • 25 Squats
  • Low Lunge Hold with knee up - 20 each leg
  • 30 Second Squat Hold

REPEAT 3 X

Core :

  • 25 Sit ups
  • 25 Bicycles
  • 25 Low ab leg raises - each leg
  • 30 second plank hold on Right side
  • 30 second plank hold on Left side
  • 30 second plank hold

REPEAT 2X

Full Body - April 6

Warm up :

  • 10 Walk outs hold for 3 seconds
  • 10 Squats
  • 15 Jumping Jacks

REPEAT 2X

  1. Walk out push up with Dumbbell Row - 10 each side
  2. Squat with a Forward Raise - 15 reps
  3. Bicep Curl into Shoulder Press- 12 to 15 reps
  4. Plank Hold with Feet to your side - 30 seconds
  5. Single Chest Press - 15 each side
  6. Seated Tricep Extension - 15 reps
  7. Sit up with Dumbbell to your feet - 10 each leg
  8. Deadlift - 15 reps
  9. Squat with press - 15 reps

REPEAT 3X

  • Plank Hold with Dumbbell pull - 30 seconds
  • Plank hold with opposite arm + leg lifts - 30 seconds each side

REPEAT 2X

Reverse Pyramid Cardio Workout - April 7

Circuit 1 :

  • 50 Mountain Climbers
  • 40 Jumping Jacks
  • 30 Squats
  • 20 Lunge Backs
  • 10 Burpees

Circuit 2 :

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Squats
  • 10 Lunge Backs
  • 5 Burpees

Circuit 3 :

  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Squats
  • 5 Lunge Backs

Circuit 4 :

  • 20 Mountain Climbers
  • 10 Jumping Jacks
  • 5 Lunge Backs

Circuit 5 :

  • 10 Mountain Climbers
  • 5 Jumping Jacks

Circuit 6 :

  • 5 Mountain Climbers

***Now work your way back to the top ! Start at Circuit 5 work up to 1.

Core :

  • 10 Kettlebell / Dumbbell swings per arm
  • 10 Push ups
  • 10 Sit ups
  • 10 Low ab overs
  • 10 Low ab in + outs
  • 10 Stationary lunge - per leg
  • 10 Kettlebell / Dumbbell swings per arm
  • 15 Push ups
  • 15 Sit ups
  • 15 Low ab overs
  • 15 Low ab in + out
  • 10 Stationary lunge - per leg
  • 10 Kettlebell / Dumbbell swings per arm
  • 20 Push ups
  • 20 Sit ups
  • 20 Low ab overs
  • 20 Low ab in + out
  • 10 Stationary lunge - per leg
  • 10 Kettlebell / Dumbbell swings per arm
  • 15 Push ups
  • 15 Sit ups
  • 15 Low ab overs
  • 15 Low ab in + out
  • 10 Stationary lunge - per leg
  • 10 Kettlebell / Dumbbell swings per arm
  • 10 Push ups
  • 10 Sit ups
  • 10 Low ab overs
  • 10 Low ab in + out
  • 10 Stationary lunge - per leg

Kids Outdoor Training - April 7

They started with their April Burpee Challenge.

  • 7 Jumping Jacks
  • 7 Push ups
  • 7 Squats
  • 7 Burpees

REPEAT 3X

We set up 4 cones. At each cone we did a different exercise. After each exercise we ran back to the beginning and then out to the next cone.

  • Cone 1 : Jumping Jacks
  • Cone 2 : Squats
  • Cone 3 : High Knees
  • Cone 4 : Butt Kicks

We did a pyramid. Started with 20 at each cone - 15 at each cone - 10 at each cone - 5 at each cone and then back up. 10 at each cone - 15 at each cone - 20 at each cone.

Have fun with it!!!

Full Body - April 8

Warm up :

  • Walking Lunges no weights
  • Squats - 20 reps
  • Weight twist to warm up low back + core

REPEAT 2X

  • Walking Lunges w/ weights if you have them - 12 - 15 reps
  • Wall squat hold w/ dumbbell bicep curl - 12- 15 reps
  • Seated squat w/ bicep curl and shoulder press
  • Plank hold with a dumbbell pull - 10- 12 reps per side
  • Sit up - 20 reps
  • Plank hold - 45 seconds
  • Wide stance clean + press with a twist for your core - 12- 15 reps per side
  • Push ups w/ knee tucks to each side - 10 total

REPEAT 3X

Finish with a set of 20 deep squats