Wednesday, May 5, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 8)

 DAY 8


Day: 8 - 7 Moves for Total Body Fat Blasting

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Dumbbell Curl to Press - 10 lbs 
  • Burpee Tuck Jump (Swapped out Jumping Jacks)
  • Two-Arm Dumbbell Row - 10 lbs
  • Tricep Kickback - 5 lbs 
  • X Jump
  • Clock Lunges
  • Pushup
  • Rocking Plank
  • Jump Rope - 1 minute 

Equipment Needed: light set of dumbbells (3-5 lbs), yoga mat, interval timer(Gymboss is a free app download)

What to Do: Perform each exercise for 1 minute, rest for 15 seconds and jump into the next one. For clock lunges, perform both legs before moving onto the next exercise. Review the videos below for instructions.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Muscle specific workouts are great for results in key areas, but dedicating a day to do a total body workout can bring amazing results. This fat blasting workout is designed to hit every major muscle in less than 10 minutes. Work hard and push through!

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/7-moves-for-total-body-fat-blasting-2/

Week 2 begins..feel the burn...oh ya!

Tuesday, May 4, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 7)

DAY 7

Day: 7 - 3 Moves for Total Body Toning 

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Plank Row to Burpee - 10 lbs 
  • Squat with a Bicep Curl and Press - 10 lbs 
  • Two-Arm Dumbbell Row - 10 lbs 
  • Tricep Kickback - 5 lbs 
  • Jump Rope - 1 minute 

Equipment Needed: set of light-medium dumbbells (3-10 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 45 seconds, rest 15 seconds, then repeat.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/3-moves-for-total-body-toning-4/

Week 1 is complete!!!




Monday, May 3, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 6)

 DAY 6


Day: 6 - High Intensity Total Body HIIT

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Mountain Climbers
  • Walking Lunges
  • Squat Jumps
  • Reverse Crunch
  • Up & Down Plank
  • Reverse Lunge with Front Kick (Right Leg)
  • Reverse Lunge with Front Kick (Left Leg)

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Perform each move for 45 seconds and rest for 15 seconds in between. Complete all moves and repeat for a total of 4 rounds, resting 30-90 seconds in between rounds.

The six exercises used in this workout are great for raising your heart rate. They double as cardio without ever having to step on a treadmill. Mountain climbers, squats, lunges, and crunches are guaranteed to make you sweat! This workout burns fat, builds lean muscle, and helps improve endurance.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/high-intensity-total-body-hiit-2/

Feel the burn today and sweat it out!



Sunday, May 2, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 5)

 DAY 5


Day: 5 - REST DAY!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Stay loose and keep stretching, your body will thank you for it!

Saturday, May 1, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 4)

 DAY 4


Day: 4 - Total Body Workout for Beginners

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Push-ups for Beginners – 20 reps
  • Reverse Crunches – 10 reps
  • Bicep Curls – 10 reps (10 lbs)
  • Triceps Kickbacks – 10 reps (8 lbs)
  • Lateral Raise – 10 reps (5 lbs)
  • Bent over rows – 10 reps (10 lbs)
  • Body Squats – 20 reps
  • Standing Calf Raise – 20 reps (10 lbs holding)
  • Jump Rope - 1 minute 

Equipment Needed: 1 set of light dumbbells (5-10 lbs); chair or flat bench

What to Do: Perform the following exercises one after the other, like a circuit. If completing multiple circuits, rest 30 seconds between each of them. For optimal results, perform this workout 3 times weekly. Be sure to watch the video demonstrations before beginning your workout.

Beginner Level – Perform 1 circuit.
Intermediate Level – Perform 2-3 circuits (move to this level when ready).

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/total-body-workout-for-beginners/

Happy Saturday, let’s make it count today!


Friday, April 30, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 3)

 DAY 3

Day: 3 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/


It’s Friday...perfect day to stretch it out before the weekend arrives!

Wednesday, April 28, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 2)

 DAY 2


Day: 2 - 5 Minute Total Body Boot Camp

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Bicep Curls  - 10 lbs each round
  • Tricep Kickbacks - 5 lbs each round 
  • Weighted Jabs - 1 lb each hand each round 
  • Squats into Shoulder Press - 10 lbs each round
  • Push Up to Rotation
    • I did just a plank rotation 
  • Jump Rope - 1 min
Equipment: Interval Timer (Gymboss is a free app download), medium weights(think 10-15lbs), light weights (think 5-8lbs), water to keep you hydrated

What to Do: Review the exercises and videos using the link below. Perform each exercise for 30 seconds. Complete 2 to 3 circuits (could say rounds). Perform this workout 2 times per week for an amazing full-body workout.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/5-minute-total-body-boot-camp-2/


Happy Thursday Everyone!!!

Beginner’s Total Body Workout - 30 Day Challenge (Day 8)

  DAY 8 Day: 8 - 7 Moves for Total Body Fat Blasting Circuit Workout Warm Up - 5 minutes Jump Rope Workout: Dumbbell Curl to Press - 10 lbs ...