24 Feb

Sexy by Summer {week two} ❤

 Here is your program for March 23rd-29th.

The workout program below is to be done on alternate days. You may do cardio and/or the YOGA video workout on the other days.

Put your all into each movement.  Once you have the form down use as much weight as possible according to your fitness level. 

Day One

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

CORE and BALANCE:

1. Lunge to Reach (20-reps on each leg)

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2.  One Leg Glut Lift (20-reps on each leg)

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3. Slide Lunge (20-reps on each leg)

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4. Side Plank with Shoulder Press (10 reps on each side)

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 Day Three

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

STRENGTH and STABILITY

1) 2-way lunge (20 reps each leg) and follow with Scissors for 1-minute

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2) Squats with weight (20 reps) and follow with Squat Jumps for 1-minute

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3) Balancing Dead Lift (15 reps each leg)

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4. Knee Tuck for 1-minute and follow with 10 push-ups. 

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 

Day Five

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)

POWER

1) Plank (hold for 1-2 minutes)

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2) Burpees for 1-minute

Burpee1-1 Burpee2 Burpee3

Burpee2 Burpee43) Med Ball Twist with Bicycle 30 reps

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4) Alternating Push Up to Side Plank (10 on each side) 

Push Up 1 yellow Pushup2yellow Side Plank

5) ABC’s

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Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.

 If you have any questions please post below in the comment box or on the LIVE chat.  I will answer all of your questions there. If you need a video of any of these exercises please ask on the TBFC private page on FACEBOOK and I will post one for you there.   

❤ Kristie Belliston
NASM cpt, AFAA cpt, NFRA cpt,
YOGAfit certified, KICKBOXING certified
WFS (Womens Fitness Specialist)
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