FAVORITE SALAD DRESSING
Ok so this is named accordingly!!! My favorite salad dressing. My go to, partner in crime, makes me look like I have it together
Author: AngelaConnell
ITALIAN STYLE CROCKPOT CHICKEN
I use the crockpot nearly every week. For me, it is the easiest way to prepare chicken, soup, chili, or any other slow cook items. On a day when I have a ton of studying to do, I can simply throw in the chicken and …
LADDER FORMAT W/ CARDIO BURST
Always consult your physician before starting an exercise program. Make sure you have your water bottle accessible.
OKAY.. SO WHAT IS SO AWESOME ABOUT THIS EXERCISE PROGRAM??? FLEXIBILITY…… FLEXIBILITY?? So with this format… here are some options……. complete this format to your highest intensity…… I MEAN PUSH YOURSELF TO YOUR LIMITS… it is just 20 minutes!!!
Warm Up:
Repeat each exercise 10x for 3 sets.
- half burpee > up twist
- jack > punch
- criss cross > squat
- squat > butt kick
START WITH EXERCISE 1. COMPLETE EXERCISE 1, AND ADD EXERCISE 2….. CONTINUE TO EXERCISE 5.
1ST SET
- reverse lunge > front shoulder raise
- chest fly > tricep skull crushers
- kneeling squat > hammer shoulder press
- bicep curl > dumb bell punch
- sumo squat > overhead press squat.
CARDIO BURST : REPEAT THESE DRILLS FOR 2 MINUTES
Repeat each exercise 10x. GOAL= how many sets can you complete in 2 minutes????
- star jumps
- squat jumps
- jack > criss cross > squat
2ND SET
- alternating reverse lunge > curtsey lunge
- upright row > side lateral bicep curl & calf raise
- side to side goblet squat
- plank hop side to side > hand tap
- tricep dips
CARDIO BURST : REPEAT THESE DRILLS FOR 2 MINUTES
Repeat each exercise 10x. GOAL= how many sets can you complete in 2 minutes????
- star jumps
- squat jumps
- jack > criss cross > squat
COOL DOWN
- step touch side to side for 20
- alternating knee ups for 20
ABS:
GOAL: how many sets do you complete in 10minutes?
- 20 center crunch
- 20 lower abs scissor
- 20 lower ab switch straight leg
- 20 bicycle
PERSEVERANCE
Each exercise 10 x for 6-10 min warm up. half burpee > up twist jack > punch criss cross > squat squat butt kick 2 blocks – 1 minute drills – start with exercise 1, add exercise 2, repeat exercise 1, then 2 Add …
THE PUSH
Today is YOUR DAY!
2 blocks + 10 reps of each exercise + repeat each block 3 times = 45 minutes BOOM!
30 sec break after each block.
Block 1
- Arnold’s, hold the last Arnold in the middle with arms in front of face, palms toward face and pulse up
- 4 plank jacks – 4 plank alt hand tap
- burpees – thrusters w/shoulder press
- single straight leg lift with heavy weight – pushups
- other leg
BREAK 30-45 seconds, get water
Block 2
- push ups with alt arm extension
- alt lunge – alt jump lunges
- alt side step squat – squat pulse
- jump squat – push ups
- tricep over head (standing or tricep kick back) – tricep push ups
Cool down
ABS – 10 reps of each x 3
- center crunch
- left crunch
- right crunch
- center crunch pulling knees into chest and push out
UPPER BODY
What kind of time do you have today?? Here are some of our 15 minute workout formats for you to crush! Have more time and ready for the challenge?? I heard you say yyeess 🙂 Repeat 3 times! You want cardio??? Add in 1/2 mile …