Workouts

20 Minute Arms & Abs

This one works great with a Dumbbell,  Kettlebell, free weight or even a sack of sugar if that’s what you’ve got!! It’s combination of weights and cardio will help you burn fat and gain lean muscle!!

Do each excercise for 1 minute.
In between each move, do a mix of squats and jumping jacks for one minute. (See below for details)

Rest and Repeat once!! There’s a 20 minute workout!!! 🙂

1 minute woodchop
1 minute jumping jacks
1 minute overhead side bend
1 minute squats (count them, see how many you can properly perform in one minute, record this number and challenge yourself to do more next time)
1 minute Russian twists
1 minute jumping jacks
1 minute overhead circles
1 minute squats
1 minute Beetles
1 minute jumping jacks

Repeat 1X

image

Www.getfitwithterra.com

4 week full ab workout details

https://getfitwithterra.wordpress.com/2014/03/26/4-week-full-ab-workout-routine/

Visit the above link for full description and pictures of how to perform each move. Also in that link is the full workout for 4 weeks. (what to do each day)
image

image

HERE IS A EASY TO READ BREAKDOWN OF WHAT THAT WORKOUT CONSISTS OF 🙂

WORKOUT A
This workout is made up of four groups each consisting of two or three exercises. Try to rest as little as possible between all exercises within a group. Once you complete 1 set of all exercises in a group, rest for 2 minutes. Repeat this process two more times for a total of three sets.

1A. Alternating DB chest press on Swiss ball
Reps 12/Sets 3

1B. Swiss ball jackknife
Reps 10/Set 3

1C. Unsupported One-Arm DB Row
Reps 15/Sets 3

2A. Squat Thrusts
Reps 10-15/Sets 3

2.B Single-Leg Dumbbell Deadlift
Reps 12-leg/Sets 3

2C. Jump Lunges
Reps 20/Sets 3

3A. Dumbbell Pullover
Reps 10-12/Sets 3

3B. Dumbbell Overhead Triceps Extension
Reps 6-10/Sets 3

3C. Single Leg Squat (Zombie Squat)
Reps 10-Leg/Sets 3

4A. Thrusters
Reps 10-12/Sets 3

4B. Swiss Ball Plank with Feet on Bench (or kitchen chair)
Reps 60 Secs/Sets 3

4C. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

WORKOUT B
Perform 1A to 1E sequentially, resting 30-45 seconds between exercises and 90 seconds are you complete a set of all the exercises in a group. Perform this circuit a total of 4 times. After your last circuit, rest 60 seconds and proceed to Group 2.

1A. Dumbbell Lunge

Reps 10-side/Sets 2

1B. Mountain Climbers

Reps 20-leg/Sets 2

1C. Swiss Ball Rollout

Reps 10-15/Sets 2

1D. Swiss Ball Jackknife

Reps 8-10/Sets 2

1E. Underhand Grip Rear Lateral Raise

Reps 10/Sets 2

Perform 2A to 2D sequentially, resting 30-45 seconds between exercises and 90 seconds after you complete a set of all exercises in the group. Perform this circuit four times. After your last circuit, rest 60 seconds and proceed to Group 3.

2A. Negative Chinup

Reps 10/Sets 4

2B. Dumbbell Romanian Deadlift

Reps 15/Sets 4

2C. Jump Squats

Reps as many as possible in 30 seconds/Sets 4

2D. Rolling Side Plank
Reps as many as possible in 45 seconds/Sets 4

Perform 3A to 3C sequentially, resting for 45 seconds between exercises and 90 seconds after you finish all exercises in the group. Complete all the exercises in this group a total of three times.

3A. Dumbbell Chest Press on Swiss Ball

Reps 10-12/Sets 3

3B. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

3C. Squat Thrusts with pushup
Reps 10-15/Sets 3

500’s #Gladiator500s

image

Every Tuesday this summer we’ve hosted fit camp at the park. We do a few different circuits and here is one of them! Get ready to burn some fat!!!

1. Mountain Climbers X20
2. Squats X20
3. Tricep Dips X20
4. Lunges X10 each side
5. Sumo Squats X20
Rest for 45-60 seconds

Repeat 5 times.

Congratulations.

You just did 500 reps 🙂

Try it out, take a pic (bc it didn’t happen if we don’t document it right?! Haha)and tag me on instagram!
@getfitwithterra #Gladiator500s

Healthy Active Lifestyle Fit Camp

Join us for fit camp! Last night we played around with my new agility ladders. They are amazing for cardio and bodyweight excercises. Come next Tuesday and try out our new routine!

Burn calories and get fit with a group of people with the same goals as you.

Every Tuesday at 630pm at Liberty park in Sedalia, MO

Contact me at 6605531119 for details.

The bridge.

image

Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. (UNLIKE MY PIC WHERE MY HANDS ARE UP LOL)

Make sure your feet are under your knees.

Tighten your abdominal and buttock muscles.

Raise your hips up to create a straight line from your knees to shoulders.

Squeeze your core and try to pull your belly button back toward your spine.If your hips sag or drop, lower yourself back on the floor.

The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in the incorrect position.