Tag Archives: fitness

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

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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

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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

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

4 Awesome fitness tools that will jump-start your fintess routine

4 fitness tools

Below are 4 amazing apps / tools that will jump-start your weight loss or fitness routine. To find them go to your app store on your mobile phone and search for the name of the app then press download.

1. Fitness pal
Fitness pal gives you a calculated calorie goal based off of your goals and current weight. Logging in everything you eat really helps put things in perspective and you see what’s working and what’s not.

2. Pact
Pact is like making a bet on your health. Make a bet to log your food, eat healthy and workout then get paid!It also keeps you accountable because no one likes loosing money.

3. Bodyspace
Bodybuilding.com is an awesome website that has tons of workouts, recipes and tons of the fitness industries secrets. It also has a great way to keep track of your measurements, and a community of other fitness addicts. Their app is called body space and is perfect for keeping track of progress and finding new workouts.

4. Instagram
Instagram has tons of fitness pages that you can follow to keep you motivated and post fitness tips! You can follow me at @AutumnLeighFitness

visit Autumnleigh.com for more fitness tips and motivation.

WOW #2

wow #2

This workout is a full body circuit designed to burn fat and create lean muscle. You can do this workout anywhere although You will need a pair of weights or something to lift.

Warm up

10 push ups
:30 arm swings
10 squats
:30 jumping jacks
10 reverse lunges
:30 jogging in place
x2-3

Squat Press with dumbbells ( 12 with heavy weights or 15 with lighter weights)
Front Deltoid Raises with dumbbells (15 light weight)
jumping jacks 1:00
repeat 2-3x no rest

:30-1:00 rest

Push ups 15-20
toe reaches 30
90 degree crunches 25
spider planks 1:00
x2-3 no rest

Stretch for 5 to 10 minutes to cool down your body

Make this workout more difficult by:
Adding more weight to the weighted workouts
Doing extra minute of cardio between exercises
Doing decline push ups(feet on a bench).

Make this easier by:
Using lighter or bands
Doing incline push ups (hands against the wall)
Holding a regular plank

 

 

Use the hash tag #fitnesswithautumn on your social media post so I can see your progress! 🙂

What do you think of this workout? How much weight were you able to use? Comment below or find me on Instagram under @AutumnLeighFitness

To learn more about training with me personally visit AutumnLeigh.com

WOW #1

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In this new series every Monday I will be sharing a new workout for the week that you can do anywhere

Work Out Of The Week 11/10/14

Todays circuit is a full body workout.

Warm up

*Do each exercise in the warm up for :30 seconds

Arm swings
Squats
x3
10 seconds rest
Marching in place
Push ups
x3
10 seconds rest
lateral lunges (stepping to the side)
Jumping jacks
x3
10 seconds rest

WOW

15 walking lunges
10 burpees
1:00 wall sit
1:00 jumping jacks
plank hold 1:00
40 bicycle crunches

As Many Rounds Possible in 30 Minutes

There are many ways to adjust this workout to your fitness level. For beginners do :30-:40 seconds on your exercises or amrp in 20 minutes instead of 30. for the more advanced use some weight / increase the time or work with a BOSU ball.

Comment below and tell me how many rounds you completed!

7 Day Fitness Challenge

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I invite you to join my seven day challenge if you want to make small changes that will add up to make big differences! Are you in? Forward this to a friend who you would like to take this challenge with, after all the journey is way easier with support! Use the hashtag #fitnesswithAutumn on social media in your photos so I can stay with you during your journey.