Five Alive Workout

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Today’s workout is an incredibly dynamic approach to shaping and toning your entire body. There are only 5 exercises in this workout, which you will repeat up to 5 times. Use free-weights, kettlebells, or bags of books to get the full effect of this routine, and push for as many rounds as you can. I can tell you from my personal experience that this workout is going to challenge your whole body, from your shoulders to your inner thighs and your entire core! You should really feel this one! The entire routine can be repeated up to 5 times. As always, make sure you are using the proper form, and pushing through your heels with the weighted exercises.

Enjoy,

Crystal

 

FIVE ALIVE

Repeat this circuit 3-5 times

  1. BREAKDANCE PUSH UP – 15
  2. KETTLEBELL SWINGS – 30
  3. DEADLIFT BURPEE – 10
  4. SIDE LUNGE PRESS – 20
  5. 1 ARM KETTLEBELL SWINGS – 15 EACH SIDE

Fit Don’t Quit

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Today’s workout is an awesome full body conditioning challenge. You do not need any equipment for this workout, although I chose to use weights for a couple of the exercises. If you choose to do this workout without any equipment, double the reps of the weighted exercises. I found the double time push ups to be particularly tough!! Remember that each double time push up includes a wide push up and a tricep push up, so each 2 reps really equals 1 rep. Take breaks as needed, or modify the push ups to your knees so you can push through the reps! Make sure to record your time so you have a mark to try and beat next time.

Have fun,

Crystal

 

FIT DON’T QUIT

  • WALKING PUSH UPS – 30
  • PLANK JUMPS – 100
  • LUNGE BOXER – 20
  • SIDE CRUNCH – 50 EA. SIDE
  • SQUAT PRESS – 20
  • DOUBLE TIME PUSH UPS – 20
  • KETTLEBELL SWINGS – 30
  • SQUAT JUMPS – 50

10 Minute Target: Shoulders

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Today I have a quick 10 minute sculpting challenge for you that is all about the shoulders. Repeat this circuit for more of a challenge, add it to another workout as a bonus, or do it by itself for a nice quick shoulder burn!

I went pretty heavy with my weights for this challenge, repeated it twice, and paired it with the 10 Minute Target: ABS workout. You may also switch it up and repeat this workout for reps (10-15 each exercise) and repeat the circuit up to 5 times for some serious shoulder shaping goodness.

Enjoy!

-Crystal

 

 

10 MINUTE TARGET: SHOULDERS

50 SECONDS MAX REPS, 10 SECONDS REST

HERE is a pre-set timer!

  1. PLANK SHUFFLE
  2. SHOULDER PRESS
  3. DIVE BOMBERS
  4. SHOULDER SHRUGS
  5. DONKEY KICKS
  6. LATERAL RAISE
  7. BENT FLY
  8. PUSH UPS
  9. FORWARD RAISE
  10. JUMPING JACKS

10 Minute Target: ABS

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Today’s workout is only 10 minutes, and dedicated completely to your abs! You may pair this workout with another, repeat multiple rounds in a row, or just do one round for a quick and effective  way to keep your midsection toned and firm.

Push at your max effort for each 50 second interval, and try to keep moving the whole time. Your abs should be on fire by the time your 10 minutes is up!

I chose to add some weight to a few of the exercises because I enjoy the added challenge, however, you may do this entire routine using only your body weight.

Have fun, and enjoy!

-Crystal

 

10 MINUTE TARGET: ABS

50 SECONDS MAX REPS, 10 SECONDS REST

HERE is a pre-set timer if you need one!

  1. MOUNTAIN CLIMBERS
  2. BOAT TAP
  3. OBLIQUE DROP LEG LIFT (R)
  4. IN & OUT PIKE JUMP
  5. OBLIQUE DROP LEG LIFT (L)
  6. FIGURE 8′S
  7. ROW THE BOAT
  8. RUSSIAN KICKS
  9. KNEE DROP PLANK
  10. EXTENDED KICKS

Baby Got Back! A super set workout for your caboose.

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Today’s workout was really fun and challenging. I combined a few of my favorite lower body sculpting exercises, and super set them with some killer plyo-metric movements to burn fat, build muscle, and challenge my endurance. A super set means you will complete both exercises in the super set without resting in between. Try to only take short breaks in between each super set, and always make sure to use the proper form. This is especially important when you are lifting weights!

You may do this workout without any weight. You may even do this workout without adding the super-set portion! The moral of the story is, you should do this workout.   :-)   Having strong glutes, legs, back, and obliques will support your spine, hips and pelvis helping to prevent injury. Exercising the muscles in this area will burn more calories than most other locational movements, making you a much more efficient machine.

Enjoy!

-Crystal

PS: The music is really intense! LOL I didn’t even listen to the whole song before I attached it. If that doesn’t get you pumped, I don’t know what will.

 

 

BABY GOT BACK!

Repeat this circuit 2-5 times.

1. DEADLIFT – 10 REPS

  • 1/2 Burpee Side Hop – 20 reps

2. WEIGHTED PLIE SQUAT – 10 REPS

  • Plie Jumps – 20 reps

3. WEIGHTED LUNGES – 20 REPS ALT.

  • Lunge Jumps – 30 reps

4. WARRIOR 3 DEADLIFT – 20 REPS ALT.

  • Side Hops – 30 reps

5. DRAGON LUNGES – 20 REPS ALT.

  • Side Skips – 30 reps

10 Step Total Conditioning

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Today’s workout is another fun, effective full body challenge. This workout combines several dynamic exercises giving you a total body conditioner complete with a  massive energy boost, and a side of  “Dang, have you been working out?”

I used some heavy weights for a few of these exercises, but equipment is optional. Make sure you record your time so you have a mark to beat next time you try this workout.

While filming this one, I was getting really distracted, and thought about just quitting several times. It was a challenging day for motivation, but I felt SO much better once I just put my nose to the grind stone and knocked it out. I actually really enjoyed this workout when it was all said and done, and I hope you do as well.

-Crystal

 

 

10 STEP TOTAL CONDITIONING

  1. CROSS KICK PUSH UP – 30
  2. GLUTE BRIDGE – 20
  3. BREAKDANCE PUSH UP – 20
  4. SUMO SQUAT KNEE UP – 20
  5. PLANK PULL BURPEE – 20
  6. KETTLEBELL SWING – 30
  7. STEP UPS (ALT.) – 20
  8. DIVE BOMBERS – 20
  9. ELEVATED FRONT SQUAT – 20
  10. IN – OUT SQUAT JUMPS – 50

Hot Mess Workout

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Today’s challenge is a full body sculpting workout. The exercises in this circuit will train your quads, glutes, hamstrings, lower back, obliques, abs, chest, triceps, biceps, and shoulders. There are 3 sets of exercises in this circuit: legs, abs, and arms.

I used my new set of Bowflex interchangeable weights (which I absolutely LOVE), and my hyper extension machine. If you do not have a hyper extension machine, try doing the movements from the floor. You can substitute leg lifts for the sit ups, oblique hip lifts for the oblique portion, and supermans for the back extension.

This is a great routine for those looking to get a great full body workout all at once. I didn’t have much time to dedicate to long workouts this week, so I decided to lump some important exercises all into one great challenge. Try doing 5 minutes of cardio in between each section of this workout to burn extra fat and keep your heart rate elevated. Jumping rope is always a great option for cardio at your fingertips!

Enjoy,

Crystal

 

 

HOT MESS WORKOUT

SET 1: Repeat 3-5X

  • LUNGE CURL(ALT) – 20
  • SPLIT SQUAT (R) – 10
  • SPLIT SQUAT (L) – 10

SET 2: Repeat 3-5X

  • SIT UPS – 20
  • BACK EXTENSION – 20
  • OBLIQUES (R) – 10
  • OBLIQUES (L) -10

SET 3: Repeat 3-5X

  • SQUAT PRESS – 10
  • LATERAL RAISE – 10
  • STABILITY BALL PRESS – 10
  • STANDING TRICEP EXTENSION – 10