Archive for August, 2013

It’s true, even from afar I can make a group curse my name in joy of a great workout.

We are traveling the next two weeks and I am sending workouts to my regulars for one of our weekly boot camps. I just have this strange feeling they are saying the NICEST things about me while completing what I send!

Warm up: 1/2 mile jog

3x (do everything down to the 1/2 mile fast and repeat 3x!)

40 squats
20 push ups
10 broad jumps

40 box jumps on bench
20 tricep dips
10 burpees

40 walking lunges (total)
20 double leg pikes
10 side plank hip dips ea side

1/2 mile fast

After 3 rounds:
1/2 mile easy jog

ENJOY!

(Picture proof sent to me that they did the workout this morning:)

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*”Iron Mamas” workouts are for personal use.

*If you are a certified trainer/instructor looking to use “Iron Mamas” workouts for your clients, please contact me!

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Huge group tonight! I usually hold my official boot camps on Thursdays and Trail run boot camps on Tuesdays, but since we are headed to the beach this week I switched things around.

You need a single decent sized weight for this workout.

Warm up: plank hold 3 min (hands and toes)

1x 45 sec of each (single weight), no rest

**Clean and press (ea side)
**Stationary lunge jump (ea side) (stand in lunge position on one side and jump up and down not switching sides)
**Swing (ea side) (like a KB swing)
**Dead lift upright row (ea side)
**Overhead tricep
**Deep weighted squat
**Russian twist
**Double leg pike

1 mile fast

**Above exercises 5-10reps
5 of each all the way through, 6 of each, 7,8,9,10

1/2 mile fast

**10 of each again

1/2 mile easy cool down

ENJOY:)

(The red dotted trail is our half mile loop:)

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*”Iron Mamas” workouts are for personal use.

*If you are a certified trainer/instructor looking to use “Iron Mamas” workouts for your clients, please contact me!

As my group tonight sweats it out….the rest of Brambleton is drinking and listening to DMB cover band! (That’s okay- we train now and party later!!:)

Here is what we did- it was rockin!

*.50 mile warm up easy jog

*7 rounds for time (14 minute cap)

35 squats
25 full sit ups
15 push ups

Time to beat: Chris Jones 12:24

**5 rounds for time (8 minute cap)

20 broad jumps
10 burpees

Time to beat: Rachel Desch 6:04

**3 rounds (5 minute intervals/cap)

.50 mile fast (whatever time is left rest- if no time keep going!)

Time to beat: Phil Desch 3:09
(This loop is a slight bit over a half mile, so times may vary)

**FINALE? Everything one more time!

35 squats
25 full sit ups
15 push ups
20 broad jumps
10 burpees
.50 mile half fast half easy

ENJOY! :)

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*”Iron Mamas” workouts are for personal use.

*If you are a certified trainer/instructor looking to use “Iron Mamas” workouts for your clients, please contact me!

Warm up: 3 minute plank hold (elbows or hands are fine, or you can alternate! breaks as needed and come right back)

5x

  • 100 jump rope (double foot)
  • 10 perfect push ups

5x

  • 100 mountain climbers (each leg counts)
  • 20 lunge jumps (each leg counts)

5x

  • 100 high knees (similar to jogging in place but high knees, each leg counts)
  • 20 deep squats

5x

  • 100 jump rope (double foot)
  • 10 burpees

ENJOY:)

See Whole Fresh Food for Fall Nutrition Special!

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For the last 6 years- I have taught on Saturday at 9 and ‘are you going to class Saturday’ has been the question amongst all of my friends- both for the three years I taught it in Charlotte and now going on three years here in Northern Virginia!

It is a staple in my schedule and I love coming up with something new every time I teach it💪

Here is this mornings workout, several small variations so I could write it out.

1×400 easy (quarter mile)

Set 1, 2x
1×400 sprint, 30 box jumps, 30 med ball squat to throw and catch
(Equals 2x400s)

Set 2, 2x
1×200 sprint, 20 push-ups
1×200 sprint, 20 knees up ea side on bench, 20 total lunge jump switch w med ball
(Equals 4x200s)

Set 3, 4x
1×100, 10 burpees
1×100, 10 squat thrust with med ball, 10 crossover taps (if you don’t know what these are do box jumps!)
(Equals 8x100s)

1×400 fast

Jog easy to cool down

ENJOY:)

My Favorites

Posted: August 9, 2013 in Announcement

I LOVE exercise- but total health is ultimately my passion. That means food, exercise, relationships, career & spirit. You have to be able to be realistic not perfect: so I am sharing some of my favorite, stalk worthy blogs & websites. Some are friends, some are totally serious, some just for fun, some a mix of both!

(Most workout sites aren’t free, so these are more food and lifestyle related:)

Enjoy!

Peace Love & Good Food

Food Babe

100 Days of Real Food

Will Run For Biscuits

Chasing Summer

The Whole Tulip

August Challenge

Posted: August 3, 2013 in Challenge

I didn’t even realize it was August until someone so kindly reminded me we needed an August challenge:)

Fair and simple this month….50 squats a day!

Don’t worry about the first two days those are on me. Remember these are on top of any you have already done in a workout (unless you wrote the work out and did it on your own)

Who’s in?!