Ready For Monday Workout

Are you planning for your crazy busy week ahead? What days have you committed to working out? Try this total body woktout to jump start your week:

.5 mile run every other minute pick up the speed by 1%

20 squats (or squat jumps)

20 pushups 

20 v-up sit ups 

.5 mile run every other minute pick up the incline by 1% 

20 lunges (or lunge jumps)

20 tricep dips (on bench or ground)

20 sit ups with a twist at the top

.25 Mile faster run EVERY minute pick up the speed by 1%

20 side lunges (each leg)

20 mountain climbers

20 plank hip dips (each side)

.25 mile run EVERY minute pick up the incline by 1%

20 sumo squats (wide stance, toes pointed out) 

20 burpees

20 plank jacks (hold a plank, jump both legs wide, then both legs back together)

Upper Body: Yesterday's Workout

Tabata battle ropes (20 seconds of work, 10 seconds of rest, 8 rounds)

Weighted rope pulls(3 rounds each arm)

- strap(knot) a weight around the end of a battle rope

- grab the rope with one arm and pull until the weight is towards you, switch sides 

Weighted Rope Sprints (5 rounds)

- grab the rope and tie a kettlebell on to the middle of the rope

- sprint 50 meters with the rope wrapped over your shoulder

-walk backwards back pulling the rope

15 bicep curls 

15 shoulder press

50 mountain climbers

12 bicep curls 

12 shoulder press

40 mountain climbers 

10 bicep curls 

10 shoulder press

30 mountain climbers 

15 pushups 

15 burpees

12 pushups

12 burpees

10 pushups 

10 burpees

20 push press

20 sit ups

15 push press

15 sit ups 

10 push press 

10 sit ups 

5 push press 

5 sit ups 

20 power cleans 

20 sprinter sit ups 

15 power cleans 

15 sprinter sit ups

10 power cleans 

10 sprinter sit ups

5 power cleans 

5 sprinter sit ups 

20 Bent over row 

20 ball slams 

15 bent over row 

15 ball slams 

10 bent over row 

10 ball slams 

5 bent over row 

5 ball slams 

20 double unders 

20 Barbell Lying windshield wipers 

25 double unders 

15 barbell lying windshield wipers 

30 double unders 

10 barbell lying windshield wipers 

35 double unders 

5 barbell lying windshield wipers 

Workout Of The Week: Boulder Shoulders

This week I am feeling like bringing back my bodybuilding style workouts.  I want to share with you what I do when I take away the burpees, box jumps, and cardio. Typically, I love high intensity circuit training, but doing this sort of bodybuilding helps me build strength. Once I feel super strong, I tend to go back to circuiting my workouts to shed fat.

Here's what I did today:

(90-120 second rest between sets)
1. 5 sets X 5 reps Shoulder press (add each set, so it's HEAVY by the 5th set)
2. 4 sets X 12 reps Front Raise
3. 4 sets X 12 reps Lateral Raise
4. 3 sets X 10 reps Push Press
5. 4 sets X 12 reps Cable High Pull

Shoulder press a)

Shoulder Press B)

Lateral raises A)

 

 

Lateral Raise B)

 

 

Front Raise A)

 

 

Front Raise B

 

 

 

 

 

Barbell Press A)

Barbell Press B)

Cable High pull A)

Cable High Pull B)

So You Want Free Exercises?

Lately I've been feeling inspired! My clients inspire me, the gym inspires me, new workout gear inspires me, and challenges inspire me. I decided to challenge myself to keeping things fun and creative.

I tried out some AWESOME workouts and wanted to share my AWESOME clients demonstrating them. Don't be afraid to do them, as most of my clients started as beginners! A Allstar athlete could be challenged just as must as a noob!

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

http://instagram.com/p/jfNSazAHFs/

Marc demonstrating a upper body plyo push-up exercise 

http://instagram.com/p/e-e1pmgHCX/

Cindy demonstrating a challenging upper body push-up combo 

http://instagram.com/p/jdOv3nAHCl/

Marc demonstrating a core super plank exercise 

http://instagram.com/p/iAbm29AHL8/

Caity and Jenna demonstrating a treadmill cardio routine 

http://instagram.com/p/jSvok2AHBx/

Cindy demonstrating a kettle bell core version of a Turkish getup 

http://instagram.com/p/jXN7cWAHBq/

Sara demonstrating a total body med ball get up

http://instagram.com/p/jH4x_YAHPx/

Marc demonstrating a leg day squat lunge combo 

http://instagram.com/p/iC3aOxgHNv/

Heather demonstrating a total body bosu walkout with squat jump 

http://instagram.com/p/ivCbtXgHFe/

Keep looking at my Instagram for new fun and challenging exercises! 

@thea_nolan 

⬆️Caity getting her lift on, those shoulders and biceps are looking toned!!!!! 

Upper Body PUSH Workout

I switched up my workout rep/set range this week and MAN I'm sore! I thought I would share with you my workout! 

Set 1.

A) Lateral raises 6x15

B) shoulder press 6x8

Set 2.

A) incline bench press 4x10

B) flat bench db fly 4x15

Set 3

A) flat bench arm extension 4x12

B) overhead dumbbell tricep extension 4x12

C) rope tricep extension 4x12

Workout of The Day: Total Body Circuit

Are you in need of a good butt kicking? I just got a good sweat in and I think you should TRY THIS ONE.

10 pushups 10 sit ups 5 rounds
10 pull ups 10 box jumps 5 rounds
10 squats 10 double unders 5 rounds
10 shoulder press 10 burpees 5 rounds
1 mile run
500 meter row

I did my workout outside, but here are photos for you that want to do this one in a gym:

10 pushups 10 sit ups 5 rounds

A)

B)

A)

B)

10 pull ups 10 box jumps 5 rounds

A)

B)

C)

A)

B)

C)

10 squats 10 double unders(OR 20 JUMP ROPE) 5 rounds

A)

B)

10 shoulder press 10 burpees 5 rounds

A)

B)

A)

B)

C)

D)

E)

F)

1 mile run

500 meter row

A)

B)

Upper Body Resistance Band Workout

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Upper Body Resistance Band Workout:

Do you travel a lot, have kids, or simply hate the gym? I have a workout that might just fit your needs, all you need is a resistance band!

10 chest press

10 rows

10 shoulder press

10 bicep curls

10 tricep extensions

10 reverse flyes

Repeat this circuit 3 times.

Thea's Workout Of The Day: Good Luck Chuck

 I created a little workout for myself post-birthday. I named it Good Luck Chuck, because this workout should be a killer!

Buy in 100 double unders
1 mile run
20 pushups
1000 meter row
20 pull ups
1 mile run
20 push press
1 000 meter row
20 toes to bar
Buy out 100 box jump


I'm in it with you:)