Fat-Burning Workout // HIIT

High Intensity Interval Training is great for breaking a plateau. They're also great if you're bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine! 

Stair stepper - 10 minutes

Jump rope - 100 reps

Self Squats - 30 reps

Jump rope - 100 reps

Self squats - 40 reps

Jump rope - 100 reps

Self squats - 50 reps

Jump rope - 100 reps

Self Squats - 60 reps

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Washboard Abs Workout

You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.

Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

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Beginner HIIT // 20 Minute Cardio

High Intensity interval Training

I've talked about this before and shared a few HIIT workouts. I love HIIT more than an awesome CrossFit workout! Great for getting you through a plateau and great for your motivation because - This. Will. Yield. Results. But It will kick your butt first. =]

HIIT can be done with more than just cardio, it applies to lifting as well. Check out my HIIT 100 workouts! 

The Workout:

Warmup with a 5 minute walk

30 second sprint

3 minute jog

30 second sprint

1 minute walk

REPEAT 3x

What HIIT workouts have you tried before?  

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4-Week Shape Up Plan // Week 2

Congrats on making it to week 2! You should be proud of yourself, you've made it this far. Have you written down your goals lately!? Definitely write them down if you haven't already - make a goal board or a motivation board somewhat like this one here to keep you on track and motivated. I'm in the middle of making mine as we speak and I'll be sure to put it up as soon as I finish!

Put your motivation board in a high-traffic area so that you'll walk by it and see it numerous times throughout the day. Statistics have shown that people who write down their goals and make them visible are more likely to accomplish them. =]

Week 2

Make sure you're adequately stretching and warming up before completing your exercises - you don't want to injure yourself by working with cold muscles.

Day 1
No Equipment Arm Work Out
30 minutes of cardio - jogging, swimming, cycling - get your heart pumping!

Day 2
Butt, Legs and Thighs Work Out

Day 3
Full Body, No Equipment Workout
8 Minutes to 6-Pack Abs - this one is absolutely killer but you'll love the pay off


Day 4
No Equipment CrossFit Workout

Day 5
Intense 50

Day 6
HIIT 100 - I'm pretty sure you will hate me after this workout. It gets me every.time.


Day 7
Rest - you're going to need it after that last HIIT 100 workout


Week 1 Shape Up Plan

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No Equipment Arm Work Out //

Budgets are tight for many people these days and gym memberships are one of the first things to go when money is tight. I personally love no equipment workouts once in a while because frankly, sometimes, I. Don't. Want. To. Be. At. The. Gym. =] hahah especially when it's crowded. Are you ready to give this arm workout a whirl? =]

25 chair squats

25 pushups

15 tricep dips with leg extension

25 burpees

3 rounds

You're up! What are your favorite at-home workouts to do?

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Sore To The Core // Intense Abdominal Workout

Abs! Abs! Abs! It takes dedication to have a great set of abs! Keep up the hard work and don't let your muscles get comfy with the same ol' workout. 

Frog Sit Ups – 30 seconds

15 seconds of rest

Toe-Touch Sit Ups – 30 Seconds

15 seconds of rest

Side Crunches – 30 seconds each side

15 seconds of rest

Reverse Crunch – 3 sets of 15 reps

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

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Hard Core Workout // No Pun Intended

I know we're headed into fall and winter - however that's no reason to start slacking on the washboard abs. Just because you won't be religiously spending your weekends at the pool or on the lake anymore doesn't mean that you get to start ignoring these muscles! Get busy!

Cable Crunch – 30 seconds

15 seconds of rest

Side Bends – 30 seconds

15 seconds of rest

Crunches – 3 sets of 15

Reverse Crunch Curl – 3 sets of 15

3 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

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12-Week Beginners Guide to Muscle Building // Phase 1

Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.

Phase 1 // Week 1 // Day 1

The Workout

Chest and Triceps

Dumbbell Bench Press

3 sets of 12 reps
1 min rest 

Flat Bench Cable Flys

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

 Triceps Pushdown

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps

1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest 

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

 Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5

REST

Phase 1 // Week 1 // Day 6

REST

Phase 1 // Week 1 // Day 7

REST

Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

Wide Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Dumbbell Bench Press

3 sets of 12 reps
1 min rest

Flat Bench Cable Flyes

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

Triceps Pushdown

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

Seated Cable Rows

3 sets of 12 reps
1 min

Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 11

Shoulders and Abs

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 12

Rest

Phase 1 // Week 2 // Day 13

Rest

Phase 1 // Week 2 // Day 14

Rest

Phase 1 // Week 3 // Day 15

Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

Wide Pushups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, here, here and here. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20

REST

Phase 1 // Week 3 // Day 21

REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27

REST

Phase 1 // Week 4 // Day 28

REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up

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90 Day Transformation - No Equipment, At Home Workout

Couple this quick at home workout with some clean eating and you’re well on your way  to toning and firming up!

90-day transformation

50 crunches

20 squat jumps

1 minute plank

2 minute wall sit

30 side crunches each side

20 roll-back and jumps

20 v-ups

90 regular calf raises

30 single leg calf raises each leg

Get busy! =]

Have a great weekend and feel free to shoot me an email with any fitness or meal planning questions! alexajeanfitness@gmail.com

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