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4 Simple Exercises for a Stronger and Firm Core
20 reps x 4 exercises x 4 rounds
#1 Plank Push Up (aka Plank Walk Ups) ***make sure you “push up” 10 left and 10 right
#2 Extended Leg Toe Reach
#3 Plank with Plate Slides ***alternate arms
#4 Jacknives
Watch this short video to see how it’s done…
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Wednesday Workout:
You can also do this in the bedroom…no equipment needed!
Enjoy!!
Hey there! Greetings from Thailand!
Next week we’re off for a friend’s wedding in a beautiful resort down south of Thailand. And while we’re excited about that, several of my training clients were concerned that they wouldn’t have a training program while we are gone.
They shouldn’t have worried…
We have a plan up our sleeves and we’ll make sure none of you have any excuse to skip your workouts. Stay tuned and check this space out again next Wednesday for our new and updated resort workout….
Let’s discuss the 3 main “EXCUSES” we end up using to justify missing out on workouts:
Let’s discuss “Excuse #1” (No time for a workout…)
>>>> There’s ALWAYS TIME TO WORKOUT…you only need 10 to 20mins! If you can find time to lurk around on Facebook or on any other social media site you definitely can find time to workout. And if you’re really so busy that every minute of every day is scheduled…then you definitely need to schedule in a workout or you will crash and burn and your health will suffer.
Moving on to “Excuse #2” (I don’t have any gym/exercise equipment…)
>>>Seriously NONSENSE!! You have your body and that’s ALL YOU NEED for a good workout. I won’t even continue to talk about why that excuse should be forever destroyed and dare I say ridiculed! 😛
Lastly “Excuse #3” (I didn’t know what to do for my workout, too many choices and no clue of where to start)
>>>Ok, this 3rd excuse is SORT OF valid. There’s been times when EVEN I HAVE BEEN CONFUSED about what to do for my workout too. And I’m a personal trainer…I literally have years of exercises/workouts stored up in my head…
The solution for this is to always plan for your workouts ahead. You should have a weekly routine to follow.
For example:
Monday—Run 10k/ body weight workout
Tuesday—Weights in the Gym
Wednesday—Swim for 30mins
Thursday—Weights in the Gym
Friday— Rest n’ Chill
Saturday–Play your favorite Active Sport
Sunday—Yoga/Dance/Run and Jump around with the kids
But if a workout schedule, like the above, is still too challenging for you and you want someone to tell you exactly what to do then you’ve come to the right place.
It actually doesn’t matter which days you workout on. What matters is making sure you are working out at least 3-4x a week!
For today, just to make sure we cover all our bases, we’re going to give a list of workouts that’s specifically for beginners and some for those who have been working out for a while.
If you do these workouts 3-4x a week for 1 month you’re well on your way to staying Fit for Life…and that’s the ultimate goal, isn’t it?
Just throw in some swimming, running, or sports for variety, and you will have a ready-made 1 month training plan that will get you seeing awesome results.
Check it out now…
⇓⇓⇓⇓
Full Body workout (using only body weight)
Weights training (advanced)
Workout A:
Workout B:
Weights training (beginners)
Workout A:
https://youtu.be/0v9dMN1TkSQ%20
Workout B:
Bonus:
Crazy hotel (or bedroom) workout
If you’d like me to design a training + nutrition plan for your body, and the equipment you have available, check out our Online Personal Training option–we give a 30 Day Free Trial + 60 days money back guarantee… 😀 😀 😀
YOU’VE GOT NOTHING TO LOSE…
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This workout is specifically for the ladies who want to grow and firm their BOOTY…
Set your “Count Down” timer for 20 minutes. You will complete at many reps as you can in 20 minutes. You MUST complete the TOTAL amount of reps of each exercise before moving onto the next.
REMEMBER TO WARM UP BEFORE YOU START!! Here’s a easy warm up from the Fitness Blender team https://youtu.be/R0mMyV5OtcM?t=25s
Your workout should have a 5-10min Warm Up so the workout will be about 30 mins max!!
Don’t worry if you have knee problems and CAN’T SQUAT OR LUNGE!!
Just do this workout instead. All you will need are small resistance bands like these here.
Have fun! 😀
If you’d like more of these types of workouts specifically designed for your body and equipment available check out our Online Personal Training option–we give a 30 Day Free Trial + 60 days money back guarantee… 😀 😀 😀
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Hey guys,
Here goes our first Wednesday Workout…
Today we have a workout specially designed for adventure riders and travelers (like me) all you’ll need is a couple bike panniers and stuff some weight in it.
You can fill your panniers up with anything…rocks, beers, shoes & clothes… you name it–just put it in your panniers or motorbike luggage to create your own dumbbells ?
Check out our video here:
If you you don’t have any panniers on your bike (or if you are traveling by another mode of transport) you can also just use your suitcases and complete my suitcase workout.
Check it out here:
There you have it… no gym, no equipment–just using the stuff around you.
Would you like to make us you a more personalized plan?
Do you have some injury limitations?
No worries we can help, will can make you a personalized workout for wherever you are and with whatever you have.
Click Here to Sign up for my 30 Day Free Online Training Trial