Monday, 13 June 2016

Fresh & Fun!

I love learning new techniques and ideas! I find it is so easy to get stuck in the same fitness routine, whether is be my own workouts or creating fresh classes for my clients. After attending AFLCA's 2016 Fit Rendezvous, I felt inspired to create new and fun classes using everything I learned. 

Fresh & Fun! full body workout was created the week after the fitness conference. I love this new-to-me technique of combining basic combination movements for a short amount of time, but with many sets. My clients loved the fresh format!! It is a struggle to push through this many sets, but they were so thankful they had each other and made it through!


Fresh & Fun!
full body workout

My incline push-up on the MoveBALL from my knees

prenatal exercise modifications are in blue

Warm-Up | 5 minutes
30 seconds per exercise

  1. Prisoner walk lunges
  2. Plank | Reverse plank
  3. Prisoner walk lunges with added one lunge at bottom
  4. Plank with walk | Reverse plank with walk
  5. Prisoner walk lunges with added two lunges at bottom
  6. Plank with 3 walks & triceps push-up | Reverse plank with 3 walks & triceps dip
  7. Frogger
  8. Crab walks
  9. Jog in place

Circuit | 25 minutes
30 seconds per exercise x 8 rounds | 30 seconds rest after each round
  1. Squat jumps | Squat to calf raise
  2. Push-ups | Kneeling or incline push-ups
  3. Reverse lunge to glute raise balance (right)
  4. Reverse lunge to glute raise balance (left)
  5. Figure 4 balance with overhead triceps extension

Core | 5 minutes
30 seconds per exercise x 2 rounds
  1. Plie squat hold with weighted circles (switch directions for second round)
  2. Standing back extension (switch sides for second round)
  3. Side plank (right)
  4. Side plank (left)
  5. Plank | Reverse plank
Make sure to stretch!


Enjoy!! xox

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