Wow #9

Wow #9 is a workout designed tone your shoulders and core!
Grab medicine ball or a pair of moderate weights

The set type is horizontal rising meaning we are going to finish all 3 sets before you move on to the next workout.

Warm up:
20 jumping jacks
10 push ups
10 reverse lunges
X3

Workout
Shoulder press 15 reps x3 sets
:15-1:00 rest between sets

Push ups 15 x3 sets
:15-1:00 rest between sets

Full body crunches 20 x3 sets
:15-1:00 rest between sets

Spider planks 20 x3 sets
:15-1:00 rest between sets

Superset burnout (bonus)
Front raises 15
Mountain climbers 30
X3 no rest

Cool down:
5 minutes of stretching

Beginners:
Start with higher rest periods lower reps and sets and work your way up.

Advanced:
To make this workout harder stick to shorter rest periods, switch the push ups for decline push ups, add a cardio workout between sets or increase to 4 sets per exercise.

Let me know what you think go to Http://AutumnLeigh.com or use the hash tag #FitnesswithAutumn

5 Benefits Of Regular Fexibilty Training

IMG_8624

Studies have shown regular stretching and flexibility training significantly improves agility, jump height, concentric and eccentric strength and decreases injury rate in healthy individuals without limitations of flexibility.
Continue reading 5 Benefits Of Regular Fexibilty Training

5 Reasons To Hire A Personal Trainer

IMG_8581

Whether your just starting out or are a experienced fitness fanatic a personal trainer can help you. Great personal trainers keep you accountable and don’t let you slack off. Plus it takes your mind off of creating a new exercise routine you get to pay attention to the more important things like family or self improvement. Lets not forget that creating a new fitness routine to the average person is just putting a bunch of fun or interesting looking exercises together and hoping it works. A personal trainer has the knowledge needed to create customized workout plans for your goals.

1.You aren’t getting results.
Lets say you have been working out consistently for several weeks but you just aren’t seeing any results. Hiring a personal trainer would be great for you because they have the ability to look at your current routine and tell you what they think you can make changes to. Plus a trainer can also help determine if the goals you set are realistic.

2. You don’t know where to start.

I get it, the gym and all its crazy equipment can be overwhelming at first. A personal trainer will help maximize your time and make sure you don’t over do it. They will also help you set goals and create plans that will help you reach those goals.


3. You Bored with the same old workouts.

Maybe you workout all the time and you know what your doing so you haven’t even considered hiring a personal trainer. A trainer can bring a fresh perspective and add some variety to your workout.

4. You need to be challenged.
When your by your self its easy to want to slack off and quit when it starts getting tough. When your with a personal trainer they push you and motivate you to keep going. You might even find hidden strength you didn`t know you had because its hard to slack off when you have a personal trainer standing over you yelling “ONE LAST REP!”

5. You want to learn how to exercise on your own.
Say you just want to learn how to workout on your own, create workouts and goals. Hiring a personal trainer is perfect to get you started. In just a few sessions you should learn how to exercise with great form, how your body works with certain exercises and how to train in the most effective way.

If you looking to work with a personal trainer give me a email at AutmnLeighFitness@aol.com or visit Http://AutumnLeigh.com

P.s Soon I will no longer be posting on my wordpress page. Everything will be posted on Blog.AutumnLeigh.com

Simple Cinnamon Apple Oats

Ingredients:
1 part oats
2 parts water
Cinnamon
Brown sugar
Slices apples
Milk

Tip: you can also add vanilla extract and honey to make it sweeter.

Step 1: boil oats in water on medium heat until oats Absorb the water.

Step 2: stir in milk, cinnamon and brown sugar till mixed.

Step3: Bring to a boil and cook until it’s a consistency you like.

Step 4: Serve with sliced apples on top.

Wow #8

Wow#8 is a total body workout. All you will need is your body and a little determination!

This workout is a circuit meaning we are going from one exercise to the next with minimum rest.

Warm up:
10 inch worms
10 push ups
10 burpees
X2-3

Walking planks. (20)
Mountain climbers (50)
Push ups (15)
Toe reachers (30)
90 degree crunch (25)
Single leg touch down (15 each side)
Squat jumps (20)
Calf raises (20)
Jumping jacks (50)

1:00 rest the Repeat x2-4 times

*Take a 5 minute cool down walk

Beginners: do push ups on your knees and if you need to during the toe reachers reach for your shins or knees. Just make sure your shoulders come off the ground

Advanced: do push ups with your feet on a box or stool, switch the single leg touch down to a pistol squat or add some weights.

Let me know what you think go to AutumnLeigh.com or use the hashtag #fitnesswithAutumn on your workout selfies! I can’t wait to here from you! How many rounds can you do?

Certified Personal Trainer, Fitness Enthusiast , Motivation, Clean Eating, Yoga, DIY, Gym How to`s, Beauty, and Reviews.