Quick and Adjustable

Hey friends! It's me again. I wanted to hurry and post a workout that is great for those of you who are just starting to workout after a long break. This one, like all my workouts are adjustable to ANY level. When it comes to reps and rounds they can always be decreased or increased to fit your fitness needs. If you feel like you can add more weight or do more reps or rounds, then do! You can also decrease the rest time between rounds to 30 seconds to make it a little more challenging. These are not set in stone, which is one reason why I like doing these kinds of workouts. Pay attention to your body and work hard. :)

Reminder: ALWAYS protect your back by keeping the abs pulled in tight and core strong. Never let your knees go over your ankles when doing squats and lunges (or pretty much anything)
*Please make sure you pay attention to the rounds and rest periods on this workout as it is different than most.

Narrow Squat

Circuit 1:
10 Narrow Stance Squats
10 Push-ups
10 Lunges (each leg)
10 Calf Raises
Rest for 1 Minute
Complete 3 Rounds

Circuit 2:
10 Burpees
10 Crunches

Plie Squat

10 Jumping Jacks
Rest 30 Seconds
Complete 4 Rounds

Circuit 3:
10 Mason Twists
10 Calf Raises
10 Plie Squats
10 Bridge Raises
Rest 1 minute
Complete 3 Rounds

Finish with:
Hold Plank as long as you can
Hold Wall Sit as long as you can
Repeat 2 to 3 times

STRETCH

Bridge Raises

Proper Form for Plank

Work Up To It

Hello Friends! I had some requests about posting a workout for those who are beginners with working out. I do want to note that all of my workouts can be modified to fit your fitness level. To modify any of the workouts just simply decrease the time/weight/reps of any of the exercises. Go slow at first to get comfortable with the moves.
With that said, here is one that almost anyone should be able to do (if not then decrease the reps! Just make sure you are working hard). Exercise is not meant to be comfortable, but it also shouldn't be painful (as in joint pain and shooting pains). Make sure to breathe in and out with each move (inhale through nose exhale through mouth). Always keep your abs/core pulled in tight to protect your back.

Circuit One:
6-10 Slow Push-ups
10-20 Front Squats
20-30 Jumping Jacks
Rest 1 minute
Complete 3 Rounds

Circuit Two:
45 Seconds of  Front Punches (don't lock out your elbows, keep the arms strong, abs pulled in tight and slight bend in knees)
10 Lunges (each leg)
30 Seconds of Mountain Climbers
Rest 1 minute
Complete 3 Rounds

Circuit Three:
10-20 Plie (or Sumo) Squats
30 Second Plank
15 Crunches
Rest 1 minute
Complete 3 Rounds

STRETCH! And then you're done


You should advance fairly quickly from this one to my other workouts. If you have any questions/comments/requests let me know! ENJOY