Search Blog Here

full body

Workout: Plus ONE!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes

Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.

  • Hindu Squat

  • Burpee

  • Full Sit-Up - FLAT Footed

  • Snow Angel

  • Tricep Push-Up

  • Reverse Lunge into a Front Kick - EACH Leg

  • Sumo Jump Squats

  • Renegade Row - EACH Arm

  • Box Jump (Modification - 1 Step-Up EACH Leg)

  • Oblique Crunch - EACH Side

  • Tuck Jump - Ground

  • Squat with Calf Raise and Overhead Press

  • Cross-Over Mountain Climber - EACH Leg

  • One-Legged Deadlift - EACH Leg

  • Deck Squat (Modification - Bench Crunches)

Finisher:

Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).

  • 20 seconds Wind Sprints

  • 10 seconds Rest

Repeat 8x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Shopping King Louie

Search Blog Here

Workout: Sexy and I Know It!

Time: 60 minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.

Set #1:

  • 30 seconds One-Arm Chest Flys - left side

  • 30 seconds One-Arm Chest Flys - right side

  • 30 seconds Double Chest Flys

  • 30 seconds Push-Ups

  • 60 seconds Mountain Climbers

  • Rest 1 - 2 minutes

Set #2:

  • 30 seconds One-Arm Rows - left side

  • 30 seconds One-Arm Rows - right side

  • 30 seconds Bent-Over Rows

  • 30 seconds Renegade Rows

  • 60 seconds Spiderman Plank

  • Rest 1 - 2 minutes

Set #3:

  • 30 seconds One-Arm Overhead Tricep Extension - left side

  • 30 seconds One-Arm Overhead Tricep Extension - right side

  • 30 Double Overhead Tricep Extensions

  • 30 seconds Bench Dips

  • 60 seconds Floppy Burpees

  • Rest 1 - 2 minutes

Set #4:

  • 30 seconds Lateral Bicep Curls

  • 30 seconds ½ Bicep Curl - lower half of curl

  • 30 seconds ½ Bicep Curl - upper half of curl

  • 30 seconds Regular Bicep Curl - full range of motion 

  • 60 seconds Cross-Over Mountain Climbers

  • Rest 1 - 2 minutes

Set #5:

  • 30 seconds Windmills - left side

  • 30 seconds Windmills - right side

  • 30 seconds Sea Turtles

  • 30 seconds Quadruped

  • 60 seconds Lateral Tap Downs

  • Rest 1 - 2 minutes

Set #6:

  • 30 seconds Reverse Crunches

  • 30 seconds Wipers

  • 30 seconds Tuck Jumps

  • 30 seconds Snow Angels

  • 60 seconds Mountain Climbers

  • Rest 1 - 2 minutes

Set #7:

  • 30 seconds Oblique Crunch - left side

  • 30 seconds Obliques Crunch - right side

  • 30 seconds Jack Knives - left side

  • 30 seconds Jack Knives - right sides

  • 60 seconds Bicycles

  • Rest 1 - 2 minutes

Set #8:

  • 30 seconds Hand Plank

  • 30 seconds Forearm Plank

  • 30 seconds Body Saw

  • 30 seconds Plank with Butt Kick

  • 60 seconds Plank

  • Rest 1 - 2 minutes

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Imageblend

Search Blog Here

Workout: Total Body 5x5

Total Body 5x5

Time: 45 - 60 minutes

Equipment Needed: A mat and weights are recommended

Warm Up: 5 - 10 minutes

 

Perform the following 5 exercises in each set for 5 reps followed by 1 exercise for 10 reps. 5 sets. Rest 2-­3 minutes between each set. 

  • 5 Walking Reach Lunges (5 each side) 

  • 5 Suicide Push-­‐ups

  • 5 Reverse Fly

  • 5 Sumo Squats

  • 5 V-­ups 

  • 10 Floor Jacks (x5)

  • 5 Hindu Squats

  • 5 Push-­ups

  • 5 Lumber Jacks

  • 5 Step-­ups on bench (5 each leg) 5 Knees to elbows

  • 10 Floppy Burpees (x5)

  • 5 Box Jumps

  • 5 Windmills (5 each side)

  • 5 Bicep curls

  • 5 Stiff Legged Deadlifts 5 Russian Twist

  • 10 Star Jumps (x5)

  • 5 Fire Hydrants (5 each side)

  • 5 Arnold Press

  • 5 Step-­up with Glute Kickback (5 each side) 5 Walking Planks (5 each direction)

  • 5 Jack Knife (5 each side)

  • 10 Frog Jumps (x5)

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by kieferpix from Getty Images Pro

Search Blog Here