Showing posts with label CrossFit workout exercises. Show all posts
Showing posts with label CrossFit workout exercises. Show all posts

Monday, February 17, 2014

Fit Mommy - Lose the Baby Weight Recipe for Success

Good Morning Fit Mommies! =] I hope you guys had a great weekend. As soon as babies and kiddos enter your life it seems like life takes off at super speed and there's never enough time to get laundry done, get ready, pack the diaper bag AND eat! Here are a few of my favorite snacks for on-the-go that both you and the little ones will love. 

Mommy and Me Snacks: baked apple crisps, frozen Greek yogurt pops with agave nectar and Mommy's Trail Mix: whole-grain Cheerios, dried cranberries and sunflower seeds

PORTION CONRTOL - The Kid's Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)

    Lose the Baby Weight Checklist

    Start your morning with protein and Omega 3s - you've all heard it before, breakfast is the most important meal of the day! Don't skip breakfast - you're body will go into starvation mode and start saving the fat! Always get fueled up for the day ahead! 

    Three snacks a day - never let hunger build! - Veggies and Fruit are AWESOME snacks. 

    Maintain portion control for your dinner      

    Good luck! YOU CAN DO THIS!! 

    Monday, November 25, 2013

    5 At-Home Post Pregnancy Workouts

    Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

    Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

    It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

    To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times. 

    Day 1
    Squat jumps: 10 reps
     Lunges: 10 reps, each side
     Dumbbell shoulder press: 10 reps
     Triceps dips: 10 reps
     Dumbbell biceps curls: 10 reps
     Woodchopper: 10 reps each side

    Day 2
    Forward and back leg swings: 10 reps each side
     Dumbbell straight-leg deadlift to row: 15 reps
     Turkish get-up with dumbbell: 10 reps
     Push-ups: 10 reps
     Stability ball back extension: 10-15 reps
     Split jump: 10 reps
     Reverse crunch: 10 reps
     Tuck crunch: 10-20 reps

    Day 3 
    Around the world lunges: 2 min
     Reverse flyes: 10 reps each arm
     Dumbbell triceps extension: 10 reps
     Hammer curl: 10 reps
     Stability ball crunch: 15 reps
     Side jackknife: 15 reps each side
     Plank: 1 min
     Toe touchers: 10 reps

    Day 4
    Dumbbell squats: 15 reps
     Standing Calf raises: 10 reps
     Dumbbell pull-overs on a bench: 10 reps 
     Triceps Dumbbell kickbacks: 10 reps
     Dumbbell woodchops: 10 reps each side
     Crunches: 15 reps
     Back extension: 8 to 10 reps

    Day 5
    Simulated jump rope: 60 seconds
     Dumbbell deadlifts: 10 reps
     Dumbbell shoulder presses: 10 reps
     Dumbbell biceps curls: 10 reps
     Bench dips: 10 reps
     Dumbbell flyes on stability ball: 10 reps
     Oblique crunches: 10-15 reps, each side 

     Plank: 60 seconds

    Tuesday, October 29, 2013

    No Equipment CrossFit Workout

    Move from one exercise to the next without resting.

    Jump Squats – 10x

    Butterfly Situp -10x

    Burpee -10x

    Triceps Dip -10x

    Lunge Hop – 10x

    Pushup – 10x

    Complete as many rounds as you can in 15 minutes

    Monday, September 9, 2013

    Intense 50 // No Equipment Full Body

    Ready for another killer workout? Lucky for you this one you only complete once so give it all your effort!

    50 air squats

    50 burpees

    50 reverse lunges

    50 russian twists

    50 butterfly situps

    50 stairs

    50 tuck jumps

    50 lunges

    You're up! What is your number 1 "problem area" that you can't seem to tame?

    Sunday, September 8, 2013

    No Equipment Arm Work Out //

    Budgets are tight for many people these days and gym memberships are one of the first things to go when money is tight. I personally love no equipment workouts once in a while because frankly, sometimes, I. Don't. Want. To. Be. At. The. Gym. =] hahah especially when it's crowded. Are you ready to give this arm workout a whirl? =]

    25 chair squats
    25 pushups
    15 tricep dips with leg extension
    25 burpees

    3 rounds

    You're up! What are your favorite at-home workouts to do?

    Wednesday, September 4, 2013

    4-Week Shape Up Plan // Week 1

    Hi Friends! I've been receiving numerous emails from readers requesting workout plans so I've finally decided to start offering them! 6-week, 8-week and 12-week plans as well as custom personalized workout plans that fit the needs of your specific fitness and nutritional goals are NOW available! WooHoo!

    I decided to put together a little mini workout plan with workouts new work outs and work outs that I've already created. I'll be releasing 7-day plans. I guess you could consider this a trial run if you will. If you like the programming I provide, you may want to consider personalized online training or one of my training packages I create.

    Week 1

    Day 1
    Lean Legs Work Out - awesome at-home workout using no equipment
    Core Workout - get ready to feel the burn!

    Day 2
    Toned Arms - nothing shows dedication like strong arms
    Core Workout - get busy - washboard abs won't wait

    Day 3
    Full Body Tabata Work Out  - amazing calorie incinerator 

    Day 4
    Back and Biceps Work Out  or if you'd rather not use equipment  Tabata Work Out
    Intense Core Work Out - that's right! Feel that burn - it's working!

    Day 5
    No Equipment CrossFit Work Out

    Day 6
    Butt, Hips and Thighs Work Out - and you don't need equipment! 

    Day 7
    Rest! Obviously don't park it on the couch for a full 24-hours. Keep those muscles moving and take the dog for a walk, play some sand volleyball or do another low impact activity that you enjoy. 

    *If you need to make an adjustment to your "rest day", go for it! This has to fit in YOUR lifestyle in order for it to BECOME your lifestyle. 

    You're Up! What kind of workouts would you like to start seeing or seeing more of?

    Thursday, August 22, 2013

    5 Killer CrossFit Workouts

    CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.

    Workout 1
    Treadmill – Running for 1 Mile
    Pull-ups – 100 reps
    Push-ups – 200 reps
    Self-Squat - 300 reps
    Treadmill – Running for 1 Mile

    Workout 2
    Barbell Thruster – 25 reps
    Pull-ups – 25 reps

    Workout 3
    Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.

    Workout 4
    Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
    Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
    Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

    Workout 5
    7 Rounds for Time
    Kettlebell Swings -15 reps
    Power Clean – 15 reps
    Box Jump – 15 reps

    Monday, August 19, 2013

    No Equipment CrossFit Workout

    I've been getting awesome responses from my readers about these no equipment crossfit workouts so I thought I'd share another great one with you that can be done anywhere!! 

    Move from one exercise to the next without resting.

    Jump Squats – 10x

    Butterfly Situp -10x

    Burpee -10x

    Triceps Dip -10x

    Lunge Hop – 10x

    Pushup – 10x

    Complete as many rounds as you can in 15 minutes

    Tuesday, August 6, 2013

    No Equipment CrossFit Workout

    <title>Alexa Jean Fitness - No Equipment CrossFit Workout, CrossFit, CrossFit Exercise, CrossFit Workout</title>

    These no equipment CrossFit workouts are great for getting some exercise on a day you can't get to the gym. Remember some exercise is better than no exercise! 
    The Workout  
    50 push-ups, 75 air squats and 25 burpees.
    10 vertical jumps followed by a 400 meter run
    250 jumping jacks
    run for a half mile then complete 50 air squats

    100 air squats

    Monday, August 5, 2013

    No Equipment - CrossFit Workout

    Money can get tight, especially in the summer time with all the vacations, weddings etc. Save some money and breakup your workout routine with this no equipment CrossFit training! 
    10 air squats, 10 sit-ups and 10 push-ups
    10 burpees followed by a 100m sprint – 10x
    10 push-ups followed by a 100m sprint – 10x
    100 air squats
    100 burpees

    100 air squats

    Wednesday, July 31, 2013

    No Equipment CrossFit Workout

    Summer can get busy and but we shouldn't have any excuses to skip workouts, especially with these no equipment CrossFit Workouts. Get up 20 minutes earlier to squeeze this simple and effective workout – you’ll be so happy you did!

    1. 10 push-ups followed by 10 squats – 10 rounds of each.
    2. 10 sit-ups followed by 10 burpees – 10 rounds of each.
    3. 10 push-ups followed by 10 air squats – 10 rounds of each.
    4. 10 sit ups followed by a 200m run – 3 rounds of each.