Wow #6

This work out of the week is a total body exercise designed to burn fat and tone muscle. All you need is a pair of weights and a kettle bell.

Step up :30 each side
Kb swings 20
Alternating reverse lunge with high knee 15 each side
Squat press 15
Tricep dips till failure
Ball crunches 25
Shoulder press jacks 15
Alternating lateral lunges 30 total
Bench hop overs 1:00

1:00 rest

Repeat for as many rounds possible or 30 minutes

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Wow #5

This work out of the week is designed to burn fat and tone the core muscles. No equipment is necessary but you can use weights to make the workout more difficult if it’s to easy.

Warm up:
brisk walk for 5 minutes

Workout:
Repeat as many times as you can for 30 minutes

15 Prisoner squats (hands on head)
10 burpees
20 full body crunches
1:00 mountain climbers
1:00 Plank
10-20 push ups
25 Toe reachers
50 jumping jacks

Cool down:
Stretch for 10 minutes

Back pain: While doing the burpees use a bench so you don’t have to go all the way to the floor.

Beginners: During the crunches do regular crunches, cut the times workouts in half, do push ups on the wall or with your knees on the ground. You can also do a plank on the wall.

Advanced: To make the workout more difficult use weights during the squats, increase the timed workouts by
:15-1:00. You can also do decline pushups.

Let me know what you think email me at AutumnLeighFitness@aol.com or use the hash tag #fitnesswithautumn and #wow5 on social medial post!

I hope you get a great workout in!

3 Tips To Stay Motivated To Workout During The Holiday Season

During the holiday season it seems to be way to easy to forget about our fitness goals and put them off till the next year. Its not a coincidence that the gyms are packed after the New Year. With all the traveling, Family obligations and delicious meals Its easy to see why the average weight gain during the holidays is 1-8 pounds. That doesn’t sound like much but if you don’t do something about it after 2 years that could be 20 pounds of weight gained just during the holidays!

Learn how to stay in shape and still enjoy the holidays.

1. Schedule your workouts

Make a appointment with your self and have your workouts planned out at least a month in advanced. If you know you will be out of down for a few days plan to use those days for recovery and schedule workouts around the trip. Don’t leave your workout schedule up to chance.

2. Find a training partner

It can be hard getting up on the cold mornings. Find a workout partner to go with you and make a pact to keep each other accountable. You will be less likely to skip with the guilt of leaving a friend hanging.

3. Use body weight

If you cant make it to the gym this holiday season you can still get a great workout in with just your bodyweight. Set your timer for 20-30 minutes and see how many times you can get through this circuit

15  Burpees
20 reverse lunges
40 Mountain Climbers
10-20 Push ups
50 Jumping jacks
15 Full body crunches
20 jump squats
:30-1:00 rest

WOW #4

This weeks WOW is a total body workout designed to burn fat and tone the legs, core and shoulders. Take the next 30 minutes and do something your body will thank you for! Let me know what you think by commenting below or tagging me in your social media post with #fitnesswithautumn or #wow4

Warm up :
Active stretching
5 minute walk/jog

Workout:
Finish each set before moving on to the next exercise

Calf raises 20 reps
Squat jumps 20 reps
3 sets
:30-1:00 rest

Walking planks 20
Jumping jacks 1:00
3 sets
:30-1:00 rest

90 degree crunches 25
10-20 push ups
3 sets

Repeat for 20 minutes

Cool down:
Walk for 5 minutes

Wow #3

All you need for this workout is something heavy to lift/carry and you!

Warm up :
Jog for 5 minutes

Workout:
Push ups 10 – 20
Bicep curls with weights 12-15
Burpees 20
Walking lunges with weights 20
Calf raises with weights 20
Jumping jacks 1:30
Plank rows with weights 20
90 degree crunches 25
Bicycle kicks 30
Mountain climbers 1:00
*Repeat AMRP in 30 minutes
(As many rounds possible)

Stretch to cool down for 5-10 minutes

Beginner modifications:
1. Do your push ups on the wall
2. walk out at the bottom of the Burpee instead of jumping
3. Use a bench to put your hands on if going all the way to the ground is to much stress on your back while doing the burpees
4.Use lighter weights or no weights with the walking lunges / calf raises.
5. Do less reps example: do 10 burpees instead of 20
6. Do a reverse lunge instead of walking lunges if those are still to difficult

Advanced modifications:
1. Use a bosu ball or heavy weights
2. Increase cardio intervals. Example: do jumping jacks for 1 minute and :30 seconds
3. Go for an 45minutes to an hour
4. Do push ups at the bottom of your burpees
5. Do decline pushups

Let me know what you think of WOW#3 by posting a picture when your putting in work on Instagram with the hash tag #fitnesswithautumn or email me at autumnleighfitness@aol.com