Squat Challenge Workout

Squat Challenge Workout

30-Minute Squat Challenge Workout

WOW! This workout is gonna test your metal.

See how many squats you can do, and then re-do this workout in a month or so to see if you were able to improve.

And, FYI, be ready for some sore quads tomorrow 😂

TOOLS NEEDED

None

THE WORKOUT

1. Squat x20
2. Squat jump x20
3. Step out side to side squat x20
4. Prone squat x20
5. Plie squat x20

Beginners: 1-2 rounds (for 100-200 total squats)
Intermediate: 3-4 times (for 300-400 total squats)
Advanced: All 5 rounds (for 500 total squats)

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4 Tips to a Flat Stomach

4 Tips to a Flat Stomach

4 TIPS TO GETTING A FLAT STOMACH

Here’s a brief rundown about what I chat about in the video:

Focus on more intense, total body workouts

Get that core strong with planks, but also with your big muscle lifts like lunges, deadlifts, squats, pull ups and even push ups.

Stay away from alcohol. yell Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. 

Take control of your eating habits. You can’t outtrain a bad diet. Try this plan for a flatter tummy in 30 days.

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Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

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Core & Balance Workout

Core & Balance Workout

15-Minute Core & Balance Workout

This quick little workout is designed to help improve your balance by targeting the lower body and core muscles with both dynamic and static balance exercises.

A great addition to do after one of my HIIT, or cardio workouts.

TOOLS NEEDED

None

THE WORKOUT

1. Balancing lunges
2. Other leg
3. 1 legged walk outs to wide mountain climber + twist
4. Other leg
5. Reverse lunge to knee up
6. Other leg
7. Log roll planks
8. Single leg bridge with march
9. Other leg
10. Double leg bridge
11. Single leg bridge
12. Other leg
13. Side plank with hip drop
14. Other side

1 x 40sec

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What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up & Cool Down

More fun and details are in the video, but if you want the Coles Notes version, here ya go:

Warming up helps prepare your body for your workout. So, a good warmup will gradually rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. This, in turn, will help you train harder and for longer during your workout.

Skip the warm up and you run the risk of injuring yourself, decreasing your performance, and you will also set yourself up for sore(er) muscles the next day.

The best warm up drills are movement based…. so no static stretching for a warm up please.

Instead do arm circles, bodyweight squats, push ups, a light jog or brisk walk. Aim for 5-10 minutes before every workout for a happy, injury-free body while training

As for cooling down after your workout, a proper cool down allows for a gradual recovery of pre-exercise heart rate and blood pressure. So, it’s a safe way (for the heart especially) to complete your workout.

This is also the best time to hold those static stretches you were thinking of doing in your warm up. 

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PJ ox

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