• TRAIN WITH ME
    • GET CONNECTED
  • SWEAT CLUB STUDIO
    • SWEAT GOALS
    • FIT RECIPES
    • #SWEATBLOG
  • TRANSFORMATIONS
  • ABOUT F619
    • MEET IRIS & MANNY

F619 WORKOUTS

STREAM ONLINE WORKOUTS HERE
SWEAT WITH US LIVE!

10-minute Workout

4/23/2014

1 Comment

 
1 Comment

WEEKLY CHALLENGE: HIIT

4/15/2014

0 Comments

 
Picture
HIIT

You need:
1 deck of cards

Yoga mat (or soft surface)
Timer

The workout:
4 rounds
13 cards per round
Each suit represents an exercise.
intervals are 20 seconds work/10 seconds rest.
Rest 1 minute between rounds.

Instructions:
Shuffle the cards and divide them into 4 decks of 13 cards each.
Set your timer to :20 work/ :10 rest (I use the Gymboss app).

For this workout:
Hearts=Tuck Jumps
Clubs=Mat Shuffles
Diamonds=Toe Touches
Spades=V-Push Up to Reverse Tabletop


Flip over the top card of one deck-complete the corresponding exercise with all-out intensity for 20 seconds.

Rest for 10 seconds as you flip over the next card.

Repeat for each deck of cards, resting 1 minute between rounds.

Make sure to warm-up and cool down before and after your session.



Post by Foundations 6:19.

Honor God with Your Body

0 Comments

Everyday Workout

2/27/2014

0 Comments

 

Sometimes life gets crazy, and you just don't have time to get your workout in...no excuses, it's just the truth.

Well here's a simple workout you can do anywhere, anytime!

You need:

-a timer

The Workout:

10-15-20 minutes

3 ROUNDS

3 exercises per round

15 reps each

:60 Cardio accelerator between each round

ROUND 1:

Squats

Standing side crunches (each)

Push ups

CA-jumping jacks :60

ROUND 2:

Side leg lifts (each)

Straight Double leg lifts

Tricep dips

CA-high knees :60

ROUND 3:

Single leg calf raises (each)

Bicycle crunches (each)

Arm circles (15 fwd/bwd each)

CA-mountain climbers :60

Repeat for allotted amount of time.

0 Comments

:33 CHALLENGE

1/22/2014

0 Comments

 
You need:
1 light set of dumbbells (5#)
1 heavy set of dumbbells (10#)
1 timer

The WORKOUT:
3 ROUNDS X 3 CIRCUITS EACH
3 EXERCISES X :33 EACH
1 MINUTE REST between ROUNDS
INSTRUCTIONS:
Set your timer for :33. If you use GymBoss, you can customize the intervals.
Each round has 3 exercises that you will complete for :33 each.
Repeat each round 3 times before moving onto the next round.
Rest for 1 minute between each round.

ROUND #1 (3x)
Jump Lunges :33
Plank :33
Standing Lunge w/ Tricep Flutter :33 (light weights)


ROUND #2 (3x)
High Knee Twists
Plank :33
Sumo Squat Hold w/ Shoulder Press :33 (heavy weights)


ROUND #3 (3x)
Power Jacks
Plank :33
Reverse Lunge w/ Lateral Shoulder Raise (light weights)


0 Comments

weekly fitness challenge: 3x33x3

1/1/2014

1 Comment

 
WEEKLY CHALLENGE
3 ROUNDS
33 REPS X 3 MOVES EA.

ROUND 1:
33 PLIE SQUATS
33 JUMPING JACKS
:33 PLANK

ROUND 2:
33 PUSH UPS
33 SQUAT JUMPS
33 BICYCLE CRUNCHES

ROUND 3:
33 SQUAT-PRESSES
33 PLANK JACKS
33 REVERSE CRUNCHES
Picture
Plie Squat (weight is optional)
Picture
Plank
Picture
Bicycle Crunches
Picture
Squat Jump
Picture
Squat Press (weight is optional)
Picture
Plank Jacks (cardio)
Picture
Reverse Crunches (beginning position) Tap heel to ground. 1st round: left leg crossed 2nd round: right leg crossed 3rd round: traditional reverse crunch w/ both knees bent
1 Comment

    GET FIT

    Give yourself at least 15 minutes each day to move your body! Something is always better than nothing!

    Archives

    February 2018
    June 2014
    April 2014
    March 2014
    February 2014
    January 2014

    Categories

    All
    15 MINUTES
    5am-news
    HIIT
    PARTNER
    WEEKLY CHALLENGE

    RSS Feed

    PiYo CHALLENGE PACK: DEFINE YOURSELF AND TAKE ADVANTAGE OF THIS SPECIAL INTRODUCTORY OFFER!
Proudly powered by Weebly
  • TRAIN WITH ME
    • GET CONNECTED
  • SWEAT CLUB STUDIO
    • SWEAT GOALS
    • FIT RECIPES
    • #SWEATBLOG
  • TRANSFORMATIONS
  • ABOUT F619
    • MEET IRIS & MANNY