Tag Archives: workout

What Is H.I.I.T

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What is H.I.I.T?
H.I.I.t stands for high intensity interval training.

What does high intensity interval training mean?
Continue reading What Is H.I.I.T

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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

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?

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