Archive for November, 2013

Oops!

Posted: November 26, 2013 in Kettlebell, Treadmill/Running

I owe everyone a work out for posting a recipe to the work out blog:) Oops! You can find my recipes at http://www.wholefreshfood.com, blame the mishap on mommy brain! Luke turns 1 tomorrow, so let’s make his 12 months the theme!

Warm up .50 miles

Reps go 1-12 (1 of each, 2 of each up to 12)

  • KB swing (double arm, try to go heavy since low reps)
  • push up
  • KB squat to upright row (squat with KB hanging and pull into upright row as you stand up)
  • burpee
  • KB squat

.50 mile run

ENJOY:)

 

 

 

Advertisements

Short & Sweet

Posted: November 24, 2013 in Announcement

When it’s super cold outside and the busiest time of year- don’t skip the gym, just make your time spend there quick and worth it!

This is perfect for any of you doing my holiday challenge this year!

Warm up:
1 mile run on treadmill, increasing pace every .20 miles

5x
*3 pull ups (ideally unassisted or little assistance, it’s only 3 so it should be difficult. Guys- you can add more reps here if 3 is too easy.)
*20 full sit ups
*10 burpees
*.25 sprint

Stretch!

Enjoy:)

New Year Cleanse & 21-15-9!

Posted: November 13, 2013 in Announcement

http://wholefreshfood.com/2013/11/13/new-year-cleanse/

Info in link on New Year Cleanse! Never to early to commit to health and wellness in 2014!

Warm up: 1 mile

21 reps, 4 rounds

Med ball squat thrust (burpee if you are able!)
Bicep curl
Decline push up (feet on raised surface)

15 reps, 4 rounds

Box jump
Knees up holding 1 weight (15 ea side)
Overhead heavy tricep

9x

.10 sprint on treadmill, rest 30 seconds between each

Enjoy:)

November & December Challenge

Posted: November 1, 2013 in Announcement

I am a day late in posting as the Holiday Survivor Challenge began Oct 31, but it’s not too late to start!

Challenge runs through Jan 1

Includes push ups, burpees, pull ups (can be assisted), sit ups, a run/walk challenge, a water and a food goal challenge!!

If you would like to be included on the online tracking and sign up sheet, comment here!

Happy November!