Arms and Cardio Blast
Sep07

Arms and Cardio Blast

Arms and Cardio Blast! Anything but simple. Get your head on straight and go! Arms: 10 push-ups 24 biceps curls – 8 full, 8 half-way, 8 full 15 shoulder presses 10 push-ups 15 back rows 15 triceps dips 15 lateral raises 10 push-ups 15 triceps kickbacks/20 triceps kickback pulses 15 hammer curls 15 front raises 10 push-ups Cardio Pyramid (10, 20, 30, 40, 30, 20, 10 sec intervals) Burpees Squat with front kick (alternate front...

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Benefits of Swimming: 10 Reasons Every Woman Should Get in the Water
Apr07

Benefits of Swimming: 10 Reasons Every Woman Should Get in the Water

Swimming isn’t just for the kids this summer! Get in the pool and give your body a heckuva workout, too. This summary is pulled from this article on 10 benefits of swimming. 10 Benefits of Swimming: 1. It Counts as Both Cardio and Strength Training In swimming, if you aren’t moving constantly, you’re sinking. Plus, water is about 800 times denser than air, says swimming and triathlon coach Earl Walton, owner...

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10 Round Workout
Dec21

10 Round Workout

  Get ready to rumble with this 10 round workout! Start with 10 reps on round 1. Each round reduce the rep count by 1. (ex: round 1- 10 reps, round 2 – 9 reps, etc…) You’ll end up doing 55 reps of each exercise. Watch your form on each exercise and be sure to give each rep your very best effort! You can do it! Burpees Push-ups squat jumps Bicycle Crunches (One to each side is one rep) Lateral Jumps (Jump up and...

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Kettlebell Challenge
Nov06

Kettlebell Challenge

   Kettlebell Challenge! This is a great workout if you want a challenge at the end of your regular workout routine or if you are short on time and want to work up a sweat and get on with your day. As the number of reps decrease for the kettlebell swings, they increase in squat jumps. You can substitute regular squats if you do not want to jump or have an injury that prevents you from jumping. You can also use a heavy weight for...

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Great Big Pyramid Workout
Nov02

Great Big Pyramid Workout

How would you like your pyramid workout? Broken up by body part? A full circuit? Mix and match? We have 4 different pyramid workouts you can use any way you’d like! No equipment is required, except for hammer curls on the arm pyramid. Add weight to any and all exercises that you want. Take a look and see what you think! As always, take breaks when you need it and drink a lot of water! Leg Pyramid   Abs Pyramid   Arms...

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Halloween Workout – Beware!
Oct27

Halloween Workout – Beware!

  Halloween Workout Get scary fit with this awesome workout designed to make you howl for mercy! This workout starts with 10 minutes of “Boo”ty Blasting moves. Do each exercise for 1 minute each (option: add weight). Squats Wall Squat Alternating lunges Hip Lifts Jumping lunges Side Lunges (1 minute each side) Fire Hydrant Leg Lifts (1 minute each side) Squat walk Tabata Workout (20 seconds of work/10 seconds rest x 8 times)...

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10-Minute Upper Body Strength Workout
Oct03

10-Minute Upper Body Strength Workout

  Need a quick, but really awesome upper body workout? We have you covered thanks to Self magazine! For each of the following five moves, here’s your mission: This set-up is similar to a Tabata workout, which involves exercising with intense effort for 20 seconds then recovering for 10 seconds, and repeating that for eight rounds. The key here is to keep up your intensity. “It is very important during the 20 seconds...

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7 Exercises You Need to Be Doing for Your Forearms

See full story on romanfitnesssystems.com Your forearms contain at least twenty different muscles, which get used in pretty much every motion you could possibly perform with your arms. First off, youve got your digit flexors and extensors. These, along with your hand muscles, cause your fingers to clench and unclench. Strengthen them, and youll have a stronger grip, which helps immensely with deadlifts and chin-ups. Similarly, there...

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