We accept the love [and everything else] we think we deserve!
I just want everyone to realize… “You deserve the absolute best in love and everything!”
One of the reasons I like fitness so much, is how it affects our self-image and worth. The simple act of exercising releases endorphins that improves your mood, making you feel better. Then as your body begins to change your self-image improves, giving you that feel good feeling all day. And in time, as you become stronger and more confident, there will grow a self-realization that you are a worthy person deserving of all the best in life and love.
Body Image and Physical Ability play such a huge role in how much [or little] we believe we deserve. It can place horrible mental limits on our potential.
If the condition of your body is keeping you from doing the things you know you would love to do, or limiting you in any way, change it and start now. I’ve seen it a thousand times over, the excitement and happiness, the life changing positive attitude, that comes when a person begins seeing an improvement in their physique. The reward is huge!
You deserve the best, give yourself a chance to be the best. Make time for your workouts and see the change!
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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.
Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.
Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.
We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.
If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.
***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate
!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!
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What equipment will you need today…Bench, Dumbbells
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NEW–NEW–NEW–NEW
CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.
***If you are short on time skip the cardio warm up and go to the body movement warm up immediately.
BODY MOVEMENT WARM UP – Keep a quick and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.
Start your timer [I recommend a talking timer] and switch movements at the suggested time.
- 0 - 1:00 – Jumping Jacks
- 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
- 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
- 2:01 - 2:30 - High Knees jog in place.
- 2:31 - 3:00 - Butt Kicks jog in place.
- 3:01 - 3:30 - Spiderman Push Up.
- 3:31 - 4:00 - Downward Dog to Cobra.
- 4:01 - 4:30 - Alternating Lunge with over head arm stretch.
- 4:31 - 5:00 - Jumping knee tuck.
***Keep your timer running and begin the workout at the 6 minute mark. I've timed out the first round with rest times and all. For the second or third time through the circuit, just keep to your minute per exercise and 30-60 second break time.
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THE WORKOUT...
Get detailed workout instructions CLICK HERE
-Muscle Group---legs-
- Complete all exercises as directed.
- Each set is for 60 seconds and max reps, unless otherwise stated.
- 30 second - Mini calorie burner set between main exercises is optional.
- 30 or 60 second rest/water break.
- Beginners complete 1 set [with 15 minute cardio warm up, 33 minutes total time]
- Intermediate & Advanced complete 2-3 sets [with 15 minute cardio warm up, under 60 minutes for 3 sets]
6:00 - 7:00 – One Leg Squats [left leg]
7:30 – 8:30 – One Leg Squats [right leg]
Stand on a bench or chair with one leg hanging off the side. Squat down, butt to heel, on one leg. Use a chair for support if needed. For added difficulty hold on to a dumbbell.
8:31 - 9:29 Rest/Water
9:30 - 10:30 – Kneeling Fall Backs
KNEELING FALL BACKS – Stand on your knees, with legs slightly outside shoulder width. Lean back as far as you can, placing the tension on the front of your thighs. Pull back upright using your thighs. EASY TIP: Place a chair to your side and use it to assist you back up. But, use it as little as possible. ADD DIFFICULTY: Hold a weight to your chest.
10:31 – 11:29 Rest/Water
11:30 – 12:30 Glute Bridge Press [left leg]
13:00 – 14:00 Glute Bridge Press [right leg]
GLUTE PRESS – lay on your back, bring your feet near your butt and extend one leg in the air. Pushing with your heel, press your hips into the air rolling up onto your shoulders, hold for a 2-3 count squeezing your butt. Lower back down and repeat.
14:01 - 14:59 Rest/Water
15:00 – 16:00 Squat Jump
16:01 – 17:59 Rest/Water
=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=
***We’ve set the exact time for switching and resting with each exercise for the first circuit, if you are completing a second or third circuit, stick with the 60 seconds for each exercise and 30-60 seconds rest.
Super job!!! Hydrate and Stretch
See you tomorrow 
