Quick Workout

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Get Fit & Shine DAY 07

Hi All!

Last workout for week one! Not so bad, right…

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Make sure to get your timer ready.  Check HERE if you dont have a GymBoss or an app on your phone.  This is the setup we will need:

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Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

SEXY LEGS WORKOUT


DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)

FULL BODY WORKOUT

  • I-   BURPEE

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  • II-  SQUAT WITH KICK

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  • III- GET UP

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  • IV- BRIDGE WALK

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  • V-  WALL SIT

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  • VI- CROSS BODY MOUNTAIN CLIMBER

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Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

Let me know if you have any questions

 It’s time to sweat and shine.

Love,

Josee

Get Fit & #Shine DAY 06

Hi All,

Today is an other well deserved REST DAY or light cardio!

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Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.

Keep your diet clean and Stay focus.  We will be back stronger tomorrow! See you then.

Meanwhile, if you feel sore, read why it’s normal here.

Love,

Josee

Get Fit & #Shine DAY 03

Hi All,

today is a well deserved REST DAY. Not a cardio day!

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Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.

Keep your diet clean and Stay focus.  We will be back stronger tomorrow! See you then.

Meanwhile, if you feel sore, read why it’s normal here.

Love,

Josee

Get Fit & #Shine DAY 02

Hi All!  Here we go with our day 2.

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Make sure to get your timer ready.

Check HERE if you dont have a GymBoss or an app on your phone.

This is the setup we will need:

Image

Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

SEXY LEGS WORKOUT


DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)

  • I-   SQUAT SQUAT HOP

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SOURCE
  • II-  SIDE LUNGE RIGHT SIDE

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  • III- SIDE LUNGE LEFT SIDE

  • IV- SPEED SKATER HOPS

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  • V-  CURTSY LUNGE

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  • VI- BRIDGE

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SOURCE

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Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

Let me know if you have any questions

 It’s time to sweat and shine.

Love,

Josee

Get Fit & #Shine DAY 01

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Hello all!  today is the day!  We are 12 weeks away to be Fit and #shine.

You may want to take pictures or measurements of yourself before we start our journey.  I know, I am and I’ll post them later this month! Its the best way to see improvements.  Scale is not always the way to go…  Stay away from it!!!

Although i said no equipment, to be able to optimize our workout it  would be great to have an Interval timer

Check HERE if you dont have a GymBoss or an app on your phone.

This is the setup we will need:

Image

Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

TOTAL BODY WORKOUT


DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS) 

  • I-   BURPEE

  • II-  PLANK WITH SHOULDER TOUCH

  • III- SUMO SQUAT

  • IV- MOUNTAIN CLIMBERS

  • V-  PUSH UPS

  • VI- RUSSIAN TWIST

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Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

Let me know if you have any questions

It’s time to sweat and shine.

Cool HIIT Friday 04

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Here we are with a new Cool HIIT Friday 04.

LF_CoolFriday04_HIIT mustIm coming back again this with with my HIIT best friend: My Gymboss!  So again, for this type of workout, we won’t count repetitions.  There is 6 exercises to do and we will perform each one as follow:

45 seconds of doing as many repetitions as you can and 15 seconds of rest.

Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

Cool HIIT Friday 04

  • I-   STAIR SPRINTS -High knee if you don’t have stairs

  • II-  PLANK

  • III- CRUNCHES on swiss ball if you have otherwise in a mat

  • IV- MOUNTAIN CLIMBERS

  • V-  SIDE LUNGE W/UPRIGHT ROW with weights or elastic bands if you want extra resistance

  • VI- BRIDGE with weights or elastic bands if you want extra resistance

Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

It’s time to sweat and shine.

love,

Josee

Cool HIIT Friday 03

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I find that HIIT  is the best way to maximize my workout when i am short on time.  It’s an effective way to burn calories in a short period of time. So easy to do in the morning when everybody is still asleep too!

For this type of workout, we won’t count repetitions, like in the previous workouts. We have 6 exercises. You will perform each one as follow: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

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I use my gymboss, its user-friendly and saves me from having to look at my watch to know the remain time, but it is also possible to download from your smart phone. Search for TABATA TIMER.

Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

It’s time to sweat and shine.

love.

Josee

Cool HIIT Friday 02

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Cool HIIT Friday workout is a time interval method that you can apply to so many exercise!

The way I broke it down for now is like  the following:

  • Do 20 or 50 reps of  the exercise

  • Rest for 10 seconds

  • Go onto the next exercise

  • Rest for 10 seconds

  • and so on until  the last exercise.

  • Rest for 60 seconds

  • Repeat all exercises.

Don’t Forget, always warm up for two minutes before starting.

You may pick 2 or 3 exercise from below options:

  • Jumping jacks

  • Mountain climbers

  • Jump rope

  • High knee

  • Butt kicks

  • Burpees

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