October 2012
14 posts
Friday’s 5 min Challenge!
TGIF! Today’s 5 min Challenge is going to involve two exercises that are both aimed at strengthening your core and increasing the visibility of those abs. :) We are going to do 1 full minute of an exercise and instead of resting in between each exercise, we are going to substitute that rest with another exercise. Here is your Friday Challenge: 1 min Crunches, 30 sec...
Thursday’s 5 Minute Workout
Tricep Dips (1 minute) – Count to 2 as you dip down and count to 8 as you push yourself up. Complete 6 Tricep Dips. Bicep Curls (1 minute) - Count to 2 as you curl a weighted object in each hand towards you, then count to 8 as you slowly allow the weighted object to move back to the starting position. Complete 6 Bicep Curls ** As always, if you don’t have...
Wednesday’s 5 Minute Workout -
Twisting Abs – (1 minute) – sitting down on the floor, and with your knees bent, bring your upper body slightly off the floor so that you are at a slight incline. Twist your upper body to the left and touch the floor with your hands, then twist your upper body to the right and touch the floor with your hands. Alternate between twisting your upper body to...
Monday’s 5 Minute Workout Single Leg Squats (2 minutes – 1 minute left leg and 1 minute right leg) – Standing on one leg count to 2 as you squat down, then count to 8 as you slowly stand up. **If you find it hard trying to keep you balance, use a chair, table or wall for support. Do one minute on each leg so you will have done 6 single leg squats on your left leg and 6 single leg squats...
FRIDAY’S 5 Minute Time Trial
I am going to give you 5 – 1 minute challenges to see if you have what it takes to meet the challenge. You will be given an exercise and a goal to meet. Don’t look at all of the challenges as an entire workout because it will seem a bit overwhelming. Focus on each individual challenge. Give each 1 minute challenge your all. After the challenge, whether you...
Thursday’s 5 Minute Workout!
Hydraulic Pushups – (1 Minute) – In a pushup position, lower your body half way down to the floor and hold for 30 seconds, then for the last 30 seconds quickly do as many pushup as you can. Do your best not to arch your back or stick your butt in the air. Beach Chair – (1 Minute) – In a half sit up position, raise your feet off the floor so that your torso and...
Wednesday’s 5 Minute Workout
Today’s 5 min workout is all about variation on our favorite core activity, the PLANK! Getting into a plank position you are going to perform the following variations for 1 min (30 secs each side). For example the first variation is Plank w/ a leg raise. While in the plank position you would raise your left leg and hold for 30 secs, then raise your right...
Tuesday’s 5 Minute Workout - Plank hold w/ alternating right and left hand raise (1 minute) – while maintaining a plank-pushup position raise your left hand out in front of you, so that you are balancing a plank on your right hand and legs only, then slowly lower your left hand back to the floor. Repeat this same movement with your right hand. Alternate between your left and right hand...
Monday’s 5 Minute Workout - We haven’t done a burpee in a while, so I think we are well overdue. :) Count the number of Burpees that you are able to complete each round. Your goal should be to increase the number of burpees you are able to complete each round. 1 minute of Burpees, 30 sec break 1 minute of Burpees, 60 sec break 1:30 minutes of Burpees Now this is how you start your...
Friday’s 5 Minute Workout - Here is one that you can do at work and get all of your co-workers involved in your 5 Minute Workout insanity. :) Wall Squat (1 minute) – one of my favorites – squatting with your back against the wall and your knees bent at 90 degrees, hold this position for 1 minute without standing up. Mental Endurance….you are stronger than you think. Wall Pushups (1 minute)...
Thursday’s 5 Minute Workout
Single Leg Step Ups (1 min) – With a chair pushed against a wall, put one foot on the seat of the chair and using the opposite leg step up on to the chair. When both legs are fully extended, slowly lower your opposite leg back to the floor so that you are back at the starting position for this exercise. Repeat this for 1 minute. Single Leg Step Ups Opposite...
Wednesday’s 5 Minute Workout
Single Leg Squat and Hold (1 minute) – standing on your left leg with your right leg slightly bent and not touching the floor, do 10 repeating squats then squat and hold for the remaining 30 seconds. Switch legs so that you are now standing on your right leg with your left leg slightly bent and not touching the floor and repeat the exercise for the remaining...
Tuesday’s 5 Minute Workout. Circuit time! Complete the following exercises in a circuit format in which you are going to perform each exercise for 20 seconds then switch to the next exercise without taking a break. After you have gone through each exercise once, take a 30 second rest, then repeat the circuit. The idea is that you give everything you have during each 20 second round. ...
Monday’s 5 Minute Workout How about some CORE exercises today?
Plank hold w/ alternating right and left leg raise (1 minute) – while maintaining a plank position raise your left leg, so that you balancing a plank on your forearms and right leg only, then slowly lower your left leg back to the floor. Repeat this same movement with your right leg. Alternate between your left and right...
September 2012
19 posts
Friday’s 5 Minute Workout
Marching Planks - holding a plank position on your forearms, raise your left foot and bring it back to the floor. Then raise your right foot and bring it back to the floor. Repeat for one minute, alternating between each foot.
Squat to Curl - holding weighted objects in both hands, squat down keeping your feet and back straight. As you stand up from the squat,...
Thursday’s 5 Minute Workout!
Tripod Butt Kicks - (1 Minute) - Bend at your waist and touch your hands to the floor. Position your hands and your feet so that your body is in the shape of a mountain. Keeping your core tight, jump your feet into the air as though you are trying to kick the heels of your feet to your butt. Repeat for one full minute.
Hip Extension - (1 Minute) - Get down...
Wednesday’s 5 Minute Workout -
High Knee w/ Squat Hold - (1 Minute) - Run in place while trying to get your knees up as high as possible for 10 seconds,then squat and hold this squat position for 10 seconds. Repeat for 1 minute. **Push yourself to get those knees up as high as possible
Forward Walking Pushups - (1 Minute) - Bend at your waist and touch your hands to the floor. While...
Tuesday’s 5 Minute Workout Single Leg Squats (1 minute, 30 seconds on right leg, and 30 seconds on left leg) – Balance on your left leg with your right leg slightly bent and not touching the floor. Perform a squat on your left leg and repeat this for 30 seconds, then switch to your right leg and perform the same movement. If you need to stand close to a wall to catch yourself if you...
Monday’s 5 Minute Workout! PLANK-SANITY
If you thought you loved planks, you will love this 5 Minute Workout for today. And if you don’t love planks you will probably hate them even more after today’s 5 minute workout. :) Side Plank Hold (1 minute) – Hold a left side plank for 30 seconds, then switch to a right side plank for 30 seconds. Side Plank Hold w/ Leg Raises (1...
Friday’s 5 Minute Workout to a healthier you! Squat Hold to High Knees (1 minute) – squat back and hold this position for 10 seconds, then high knees for 10 seconds, repeat this cycle for the entire minute Earthquake Planks (1 minute) – in a pushup plank position, drop down to your elbows one by one and then push back up into a plank position. Rapidly repeat these movements for 15 seconds then in...
Thursday’s 5 Minute Core Workout Today it is all about strengthening our CORE! The workout today involves a lot of low impact exercises that truly tests your core strength and for some of us our mental strength. :) Plank-onia – (2 Minutes) – for the first 30 seconds hold a side plank position to your left, in which your left arm, bent at 90 degrees, is holding your body up on its side in plank...
Wednesday’s 5 min Workout is all about different variations on the Squat exercise. Variation#1 – Squat and hold this position (1 minute) Variation #2 – Squat Jumps (1 minute) – Squat down then jump straight into the air, continue this exercise until the minute is up Variation #3 – Squat to Knees (1 minute) – while holding a squat position, lower your left knee to the floor and then resume the...
Tuesday’s 5 Minute Workout! Prove to yourself you have the stamina to push through this 5 Minute Workout. It’s not about quantity, it’s about finishing! Hydraulic Pushups – (1 Minute) – In a pushup position, lower your body half way down to the floor and hold for 30 seconds, then for the last 30 seconds quickly do as many pushup as you can. Do your best not to arch your back or stick your butt...
HAPPY MONDAY! Today’s 5 Minute Workout is just what you need to get your Monday off to a great start! Forget about what happened over the weekend! TODAY starts a NEW WEEK that is full of NEW OPPORTUNITIES. :) Complete each exercise as repeating sets. For example with the Alternating Step Ups, do 10 reps switching from stepping up with your left leg to your right leg (ie. step up with left leg...
Friday’s 5 Minute Workout
Reach for the Stars (30 sec) – Or maybe it’s better called reach for your toes. :) Lay on your back with your legs extended straight up. Lift your shoulder blades off the floor and reach with both hands to touch your toes for 30 seconds. Windshield Wipers (1 minute) – lay on your back with your legs extended straight up. Pivot your hips so that you can slowly...
Thursday’s 5 Minute Workout Superman to Squat Thrust (1 minute) – Lay on your stomach with your arms and both of your legs stretched out in front of you so that your arms and legs are off the floor. Hold this position for 30 seconds. After 30 seconds, go right into doing squat thrusts for 30 seconds. Squat Hold to Jump Squats (1 minute) – Squat and hold this position for 30 seconds,...
Wednesday’s 5 Minute Workout
Single Leg Step Ups (1 minute) – With a chair pushed against a wall, put one foot on the seat of the chair and using the opposite leg step up on to the chair. When both legs are fully extended, slowly lower your opposite leg back to the floor so that you are back at the starting position for this exercise. Repeat this for 1 minute. Single Leg Step Ups Opposite Leg (1 minute) – Switch legs. If...
Today's 5 Minute Workout -
Tuesday’s 5 Minute Workout Elevator Pushups (1 minute) – Starting in a pushup position, drop down to your elbows so that you are in a plank position, then push yourself back up into a pushup position. Keep your back straight and try not to let your knees drop. Repeat this exercise for one full minute. Make sure you are engaging your core. Squat Thrust (1 minute) – Squat down to the floor, kick...
Monday's 5 Minute Workout
Monday’s 5 Minute Workout It’s a new week! Let’s start strong to set the pace for the rest of the week! Exploding Knee Raises (Right) – (30 seconds) – stand so that your right foot is slightly behind your body and your left foot is slightly in front of your body. In this stance, kneel down so that your right knee is resting on the floor and your left knee is bent at a 90 degree angle with...
Friday's 5 Minute Workout
Friday’s 5 Minute Workout Triangle Pushups – (1 minute) – forming a triangle with both of your hands while in a pushup position – lower your body down to the floor and push your body up. If you have a tough time performing this exercise with your hands in a triangle, then put your hands as close together as possible. Plank with Alternating Leg Raises (1 minute) – you can hold plank on your elbows...
Thursday's 5 Minute Workout
THURSDAY’S 5 Minute Time Trial –I am going to give you 5 – 1 minute challenges to see if you have what it takes to meet the challenge. You will be given an exercise and a goal to meet. Don’t look at all of the challenges as an entire workout because it will seem a bit overwhelming. Focus on each individual challenge. Give each 1 minute challenge your all. After the challenge, whether you hit...
WEDNESDAY’S 5 MINUTE WORKOUT!
Leg Raises into Explosive Jump Squats (1 minute) – Lay on your back with your feet straight up in the air, slowly lower your feet to the ground over the span of 30 seconds. Try not to let your feet touch the floor until the 30 seconds is up. As soon as 30 seconds is up, stand up and while in a squatting position, jump straight up into the air and keep repeating until you have reached a minute....
Tuesday's 5 Minute Workout
HAPPY TUESDAY!! I hope everyone had an AWESOME Labor Day Weekend! Since this week is a short week we have to make up for the Monday that we lost to the 3 day weekend. Here is an awesome workout to get our week off to a great start! Superman to Squat Thrust (1 minute) – Lay on your stomach with your arms and both of your legs stretched out in front of you so that your arms and legs are off the...
August 2012
21 posts
Friday's 5 Minute Workout!
Plank hold w/ alternating right and left hand raise (1 minute) – while maintaining a plank-pushup position raise your left hand out in front of you, so that you are balancing a plank on your right hand and legs only, then slowly lower your left hand back to the floor. Repeat this same movement with your right hand. Alternate between your left and right hand for 1 minute. Do everything in your...
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Thursday's 5 Minute Workout
Single Leg Squat to Lateral Leg Raise - (2 minutes, 1 minute left leg and 1 minute right leg) standing on one leg, squat down while keeping your other leg slightly bent and not touching the floor. When you are at the bottom of your squat, slowly stand back up and as you come up raise the non-standing leg laterally out to your side then slowly squat back down while lowering your leg back to the...
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Wednesday’s 5 Minute Workout
Lateral to Forward Arm Raises – 1 minute – standing with your feet shoulder width apart and holding one weighted object in each hand. Without stopping, raise both weighted objects out to your side while keeping both arms straight. Try not to raise the objects higher than shoulder height. Then as you bring your arms back to your side, immediately raise the weighted objects straight out in front...
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Tuesday's 5 Minute Workout -
Pillar Jacks – (1 minute) – holding a plank position on your elbows, jump your feet apart and then bring them back together. Repeat this exercise for one minute. Lateral Lunge w/ Press (left side only) – 1 minute – standing with your feet together and a weighted object in each hand, step to your left with your left foot while keeping your right foot planted and your body facing forward. Squat...
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Monday's 5 Minute Workout
Twisting Abs – (1 minute) – sitting down on the floor, and with your knees bent, bring your upper body slightly off the floor so that you are at a slight incline. Twist your upper body to the left and touch the floor with your hands, then twist your upper body to the right and touch the floor with your hands. Alternate between twisting your upper body to the left and to the right for one...
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Full Throttle Friday! Friday’s 5 Minute Workout
Perform the following exercises in a circuit format in which you are going to perform each exercise for 20 seconds then switch to the next exercise without taking a break. After you have gone through each exercise once, take a 30 second rest, then repeat the circuit. The idea is that you give everything you have during each 20 second round. Whatever you do, don’t stop moving until you have...
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Thursday's 5 Minute Workout
Single Leg Step Ups (1 minute) – With a chair pushed against a wall, put one foot on the seat of the chair and using the opposite leg step up on to the chair. When both legs are fully extended, slowly lower your opposite leg back to the floor so that you are back at the starting position for this exercise. Repeat this for 30 seconds, then switch legs and repeat with your opposite leg stepping up...
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Wednesday’s 5 Minute Workout
Today it’s all about the CORE! In order to get the most out of these core exercises remember to keep your core engaged in each exercise by utilizing the “sucking in mechanism.” Draw in your belly button as though you were trying to pull your belly button to your back. Marching Plank (1 minute) – Get into a plank position. You can either choose to do this in a push up plank position or the...
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Tuesday's 5 Minute Workout
Tuesday’s 5 Minute Workout Elevator Pushups (1 minute) – Starting in a pushup position, drop down to your elbows so that you are in a plank position, then push yourself back up into a pushup position. Keep your back straight and try not to let your knees drop. Repeat this exercise for one full minute. Make sure you are engaging your core. Squat Thrust (1 minute) – Squat down to the floor, kick...
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Today's 5 Minute Workout
Good Morning! For Monday’s 5 Minute Workout we are going to kick our week off with a 5 minute circuit! The goal of a circuit is to KEEP MOVING. Although I encourage you to push yourself and try to complete as many repetitions as possible, in no way is this a race, just do your best not to stop. Complete as many repetitions as you can for 20 seconds of each exercise. At the end of the...
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5 Minute Workout!
I do apologize for falling behind a couple of days everyone! I just started my vacation yesterday and Alexandra and I spent the majority of the day traveling. Anywho, here is a “Two-Fer” for you. (Two in One) : )
Wednesday’s 5 Minute Workout!
High Knee w/ Squat Hold - (1 Minute) - Run in place while trying to get your knees up as high as possible for 10 seconds,then...
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Tuesday's 5 Minute Workout
Tuesday’s 5 Minute Workout! Single Leg Squat and Hold (1 minute) – standing on your left leg with your right leg slightly bent and not touching the floor, do 10 repeating squats then squat and hold for the remaining 30 seconds. Switch legs so that you are now standing on your right leg with your left leg slightly bent and not touching the floor and repeat the exercise for the remaining 30...
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Monday's 5 Minutes/Day to a HEALTHIER YOU!!
5 Minutes/Day to a HEALTHIER YOU!! Side Plank Hold w/ Leg Raises (1 minute) – Holding a left side plank, raise and lower your right leg for 30 seconds, then switch to a right side plank and raise and lower your left leg for 30 seconds. Single Leg Deadlifts (1 Minute) – standing on one leg, w/ the opposite leg slightly bent and not touching the floor, perform a deadlift with a weighted object in...
Friday's 5 Minute Workout
Full-Throttle Friday! Friday’s 5 Minute Workout
Today’s workout is going to push you to your limits!
Burpees - (1 minute) - Aim to complete 25 burpees in this 1 minute set. For some of you 25 burpees may be tough, however try to get as close to 25 as possible in this minute.
Exploding Alternating Lunges - (1 minute) - In a forward lunge position you are going to jump straight up...
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Thursday's 5 Minute Workout
Good Morning! Today’s 5 Minute Workout is going to use basic exercise movements to test your mental toughness and inner strength to succeed! Complete two 2:15 rounds of the following exercise routine with a 30 sec rest in between the two rounds. You are going to complete as many repetitions as possible of the exercise combination below in each round. Your goal for the second round is to do...
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Wednesday's 5 Minute Workout
Getting into a plank position you are going to perform the following variations for 1 min (30 secs each side). For example the first variation is Plank w/ a leg raise. While in the plank position you would raise your left leg and hold for 30 secs, then raise your right leg and hold for 30 secs. Variation #1 - Plank w/ a leg raise Variation #2 - Plank w/ one arm raise (stretch your arm out in front...
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Tuesday's 5 Minute Workout
Today’s 5 Minute Workout Tricep Pushup (1 min) – forming a triangle on the floor with your hands, get into push up position. As you go down count to 4 slowly, hold for 2 seconds, and then push yourself back up. GOAL: 10 Flyes (1 min) – lying on your back, with your arms stretched outward so that your body forms a “T”. While squeezing your chest, slowly raises your arms and bring your...
