WEDNESDAY #WERKOUT OF THE WEEK!
Equipment needed: DUMBELLS
Time: 10 minutes
Perform the following: ..... ....... ......... ...
👉 5X = 4 ALTERNATING LEG REVERSE LUNGE W/FRONT RAISE, 4 REVERSE LUNGE W/SHOULDER PRESS, 4 REVERSE LUNGE W/BICEP CURL....... #
Rest 30s ....
👉 5X = 4 SUMO TOE GRAB SQUAT / 4 JUMP SQUATS. ...... ....... .. #........ .. .
Rest 30s .... .... ....... ....... .. .. ... .. ... .
👉 2 X 10 BODYWEIGHT TRICEP EXTENSION ..
Rest and modify as needed. Do the first set while continually doing the alternating reverse lunge. One round is when you finish the lunge w/bicep curl. Same idea when you go into the Squat set; one round is after you finish the jump squat. All the best to you!
Remember to get that clean eating every day in order to get results! I know eating may be a challenge for some, but you CAN DO IT! For healthy recipes you can subscribe to my newsletter! (http://www.bodybysid.com) and enter in your email address.
Wishing you all the best in your health and wellness journey!! Have an awesome day! “I’m so excited for you!” #cbus#10minuteworkout#exercise#columbusfit#gym#10min#healthy#bodybysid#fitfamily#614fitness#faithandfitness#yourbodyisatemple#fitness#614#fitfam#columbus#wednesdayworkout#fitnessgoals#fitnessforall#fitnessresults#bootcamp#strong#fullbodyworkout
Note: remember to consult with your doctor before starting any exercise program.
As promised, here’s a Wednesday workout that doesn’t require equipment. We’ll call it the “Lionel Hampton”
After a warm up—
Run four sets of :30 sprints followed by :30 of rest using the song Tempo and Swing. Then complete four sets of 5 push-ups, 10 crunches and 15 air squats!
If you’re more experienced with running sprints, then try running to THIS version of Bugle Call Rag by Benny Goodman. Run the same four sets of sprints but for 1:00 each, followed by 1:30 seconds of rest. Then complete the same sequence of four sets of 5 push-ups, 10 crunches and 15 air squats!
Met my #dailygoal today. Did four miles tonight...I didn't do a late night food binge...and I did extra with that lunch run. Fought hard today. I was ready to go to a buffet around 9pm. But stayed strong. 2 more weeks til the end of January 😯😯. #WEDNESDAYWORKOUT
The sweaty selfie. 🤳😅💦 Just another indicator of becoming more comfortable in my own skin. 👱♀️✨
Five years ago, not only would I have not posted this photo, but I probably would have cringed at the thought of even taking it. But not anymore. Tonight, I didn’t go into the back corner of the gym or into the empty room to take this picture. Instead, I proudly stood on the Elliptical I had just finished using and held my phone up to snap a picture to document my happiness at getting in a great workout after a long workday. 😅💦 No makeup, no filters, no specific angles (except to cut out the people behind me for their privacy), just me, my sweat, and my joy.
After all the ring rows, lift positioning practice, squats & running we were here back on the kettle bells. Today’s partnered routine was Kettle bell swings/goblet squat so in detail... one person starting from 10 kettlebell swings will keep their partner in a goblet squat (Holding a Kettle Bell) until they are done with their 10 swings then they switch off and the person squatting will swing and the person who was swinging will now squat then switch. So count down from 10-9-8-7-6-5-4-3-2-1 I ain’t even gonna lie at 7 I was dying at 4 I couldn’t even hold my squat. But we finished and even though it took us some time? We still FINISHED! #keeppushing#crossfit#kettlebellswings#gobletsquats#fitness#nopainnogain#wednesdayworkout#feeltheburn#jennzfitnessjourney#fuckingproudofmyself
Doing the barbell hip thrust exercise 👆from the ground helps build strength and power in the glutes and other lower body muscles. It also helps improve core strength and stability.
Started a plan in #YouVersion called ‘Live Out Your Faith In Fitness,’ and today’s #devotional talked about excuses, and how to work around them.... “Just as living for Jesus requires sacrifice, so does living a #healthy life (for Jesus). #Excuses will happen, so let’s be prepared for them!”
“Don’t consider yourself wise. Fear the LORD and turn away from evil. Then your body will be healthy and your bones strengthened.”Proverbs 3:7-8
Living a #fit and healthy life will always require a little bit of sacrifice and extra effort. It’s not always easy, especially when life happens, but it sure is worth it. Make a plan, stay consistent, and be prepared to navigate through your excuses. Always have a back up plan for your plan. 🙃If you’re exhausted, give yourself a pep talk, bump up the music, and just get moving. Most days, that’s all it really takes for me, but some are harder than others! Set realistic goals, and realistic deadlines! If youre constantly making excuses with nutrition, find a coach or a plan you can COMMIT TO. If you don’t see yourself doing it long term, find something you can. 🤗Today’s Deads=215 3x6. #scripture#bible#proverbs#girlswholift#iwassosleepy#noexcuses#peptalk#deadlifts#legday#iifym#girlswhoeatcarbs#wednesdayworkout#humbday
1) Start by jumping and alternating tapping your toe in front. Move your arms as if you are jumping rope.
2) Start with your feet wider than your hips and do fast feet while bending your legs and squatting slightly to engage your legs and core!
Perform each exercise for 30 seconds x3 and then the core move! 👇🏼
3) Start in a plank position, use strength slides for your toes and slide your right knee to your left elbow, and alternate your left knee to your right elbow. Repeat for 10 reps total!
I am feeling awesome after Day 3 of 80 Day Obsession and my girls are doing awesome in our virtual gym 💪🙌 So proud of the hard work they are putting in each day. Finding time for their workouts, making healthier food choices each day, and striving each day to fight for themselves & their goals!! #proudcoach
**My uncle has even joined in on the 80 Day Obsession fun!!😍
My #80dayobsession meal plan scared me at first because I thought it was too much food; however, I'm trusting the plan and I'm feeling awesome. Definitely not too much food😄
I'm so excited to see where this program will take myself & #teamtogetherfit .
If you are interested in my virtual gym, message me!