Evolution

From November 2012 to April 2013

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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:

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)

FULL BODY WORKOUT

  • I-   BURPEE

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SOURCE

 

  • II-  SQUAT WITH KICK

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SOURCE

 

  • III- GET UP

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SOURCE

 

  • IV- BRIDGE WALK

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SOURCE

 

  • V-  WALL SIT

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SOURCE

 

  • VI- CROSS BODY MOUNTAIN CLIMBER

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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 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 05

Hi All!

Here we go with our DAY five already!.

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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)

FULL BODY WORKOUT

  • I-   HIGH KNEE TOUCH

LF_GetFit_005_PIC 01

SOURCE
  • II-  REVERSE LUNGE

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SOURCE
  • III- BICYCLE CRUNCH

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SOURCE
  • IV- TRICEP DIP

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SOURCE
  • V-  RIGHT SIDE PLANK WITH ROTATION

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SOURCE
  • VI- LEFT SIDE PLANK WITH ROTATION

LF_GetFit_005_PIC 05 copy

SOURCE

LF_GetFit_005_B

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 04

Hi all!

Here we are again! I am back with an arms and core workout.

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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.

ARMS & CORE WORKOUT

  • I-   JUMPING JACKS

  • II-  WALKOUT & PUSH UPS

  • III- LATERAL RAISE

  • IV- BIRD DOG

  • V-  SHOULDER PRESS

  • VI- DECLINE PUSH UPS

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I know I’m repeating myself but, 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 03

Hi All,

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

LF_GetFit_003_A

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.

LF_GetFit_002_A

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

LF_GetFit_002_PIC 01

SOURCE
  • II-  SIDE LUNGE RIGHT SIDE

LF_GetFit_002_PIC 02

SOURCE
  • III- SIDE LUNGE LEFT SIDE

  • IV- SPEED SKATER HOPS

LF_GetFit_002_PIC 03

SOURCE
  • V-  CURTSY LUNGE

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SOURCE
  • VI- BRIDGE

LF_GetFit_002_PIC 05

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.

Get Fit & Shine

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Be ready cause it because it starts tomorrow.

No equipment is required for now. 

Have a water bottle ready; tomorrows workout will be 12 minutes for beginners and 18 minutes for intermediates.

You may want to take pictures or measurements of yourself before we start our journey.  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

Let me know if you have any questions

Love,

Josee