workout book
TRANSCRIPT
Workout Book
Home Workouts
Table Of Contents
• Sarah’s Intense, No Equip, Workout
• My Modified 100• Inner Thigh Barre Workout• Jillian Michaels 30 Day Shred
Video• Legs and Abs• Ab Challenge
• Seventeen’s Thigh Slimming Workouts
• Seventeen’s Beyonce Butt Workout
• 1000 Calorie Burn (according to pinterest)
• 6 Move, No Equip, Cross Fit• 10 Min Hips Hips Away
• Jillian Michaels Yoga Shred Video
Sarah’s Intense No
EquipmentWorkout• **Do Each Workout
for 30 Seconds
1. Jumping Jacks
2. Push-Ups
3. Split Jump Lunges
4. Bicycle Crunches
5. Mountain Climbers
6. Repeat 2,3,4
7. Burpees
8. Tricep Dips
9. Sumo Squat
10.Sit-Up Ground Touches
11.High Knees
12.Repeat 8,9,10
13. Jump Rope
14.Squats
15.Crunches
16.Ab Leg Lift with Twist
17.Squat w/ Leg Lift Crunch
18.Repeat 14,15,16
19.Burpees
http://www.youtube.com/watch?v=NDA5RXWK0Jg&feature=share
My Modified 100• 100 Jumping Jacks
• 90 Crunches
• 80 Squats
• 30 Push Ups
• 70 Side Kicks (each leg)
• 50 Reverse V-ups
• 60 Jumping Jacks
• 50 Sit up Ground Touches
• 40 Reverse V-ups
• 40 Squats
• 20 Push Ups
• 30 Side Kicks (each leg)
• 20 Jumping Jacks
• 50 Sit up Ground Touches
Inner Thigh Barre Workout
• http://www.youtube.com/watch?v=w5Clc9Jmb4Q
• Use a Chair, Table, or Bar for Balance (Shoulder Height)
• 10 Plies
• 5 Plies: 3 count down, 3 count up
• 5 Plies: 3 count down, 3 count pulse, 3 count up
• Repeat 3 Times
Jillian Michaels 30 Day Shred:Video
•http://www.youtube.com/watch?v=ve-WiQKi_W
8&feature=related
Legs and Abs• 1 Set of Inner Thigh Barre
(pg 5)
• 40, lay on side, oblique leg lifts (each leg)
• 80 Crunches
• 40 Side Kicks (each leg)
• 80 Bicycles
• 1 Set of Inner Thigh Barre
• 50 Squats
• 50 Reverse V-ups
• 100 Air Humps
• 80 SitUp Ground Touches
• 50 Frog Scissors
• 80 Hip Lifts for Lower Abs
• 1 Set Inner Thigh
• 12 Burpees
• Add Weights When Possible!
Ab Challenge• 25 Reps of Each
• In n Outs
Bicycles
• Reverse Bicycles
• Crunchy Frog
• Wide Leg Sit Up
• Scissor
• Lower Ab Hip Lifts
• V-ups
• Sit up Ground Touches
Thigh SlimmingSeventeen Magazine
Beyonce’s Butt WorkoutSeventeen Magazine
1000 Calorie Burn
1 2 3 4 5 6 7
• Jumping Jacks: 60 60 60 50 60 60 50
• Crunches: 50 40 50 40 40 50 40
• Squats: 20 30 30 30 30 35 35
• Push-Ups: 15 15 10 15 20 15 10
6 Move, No Equip, Cross Fit.
Pick OneTotal TimeDo 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes.EXERCISE ORDER: 1, 2, 3, 4, 5, 6Total CountdownComplete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you've worked down to 10 reps of the last exercise.EXERCISE ORDER: 2, 1, 6, 5, 4, 3Total RepsComplete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time.EXERCISE ORDER: 5, 6, 2, 3, 1, 4
10 Minute Hips, Hips Away!
Standing Side Kick
With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
Be sure to keep inner thigh parallel to the floor.
Hold for 1 count, then take 3 counts to lower to floor.
Do 15 times, then switch sides.
Side JumpStanding with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent.Bring your right foot down to the floor.Repeat to the right and continue alternating for a total of 15 on each side
Hip RaiseLie faceup with knees bent and feet flat on the floor.Slowly lift hips and extend left leg, pointing toes toward the wall in front of you.Hold for 1 count, then move your left leg out to your left side at 90 degrees.Hold for 1 count and return to center before lowering.Do 10 times; switch sides.
Traveling Squat-KickStand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a squat.Step your left foot next to the right and come to a stand.Do 15 times, then switch sides.
Leg RaiseGet on all fours, weight evenly balanced between your hands and knees.Lift your left leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.Return your left knee to the floor and do 10 times; switch sides.
Jillian Michaels Yoga Shred Video
• http://www.youtube.com/watch?v=q5nyrD4eM64
Yoga Sequences• Poses for back pain
• Good Morning Yoga Sequence
• Hip Work for a Balanced Back
• Yoga for Abs
• Full Yoga Class 80 Min
• Core/Hip Yoga/Pilates Class 20 min
• Yoga Pilates Fusion Lvl 2 50 min