Body Shaping Workout With FX4

Plank Variation 

Star in a low plank. Jump your feet out and back in. That is one rep. 15 reps

Start in low plank. Crunch right knee to elbow, then left knee to elbow. That is one rep. 15 reps

Start in high plank. Pull your butt to the sky with your core. Squeeze those abs. Back down to plank. That is one rep. 15 reps

Side plank. Hold for 30 seconds. Do both sides. Repeat twice.

Start in low plank. Push up with one arm into high plank. Lower back down in low plank. Rotating arms. That is one rep. Go till failure!

Hope you enjoy this hardCORE workout!!

 

 

Monday Leg Day:

This workout can be done at home or at the gym. I enjoyed mine at the gym with heavy weights.

#1 Squats: If using heavy weight I recommend doing 5 sets of 5. If doing at home I would do 3 sets of 15.

toes facing forward. rotate hips to open up. lead with your butt

#2 Strait Leg Deadlift: If using heavy weight I recommend doing 5 sets of 5. If doing at home I would do 3 sets of 15.

bend over with flat back, slightly bend knees. grab weight and lift to standing position using your butt and core

#3 Calf Raises: 3 sets of 15 with weights. If doing at home stick a kid on your back :). Work with what you have.

NO PHOTO (while standing push yourself up on the balls of your feet and back down)

#4 Lunges: walking/step back/pulse, 20-30 of each variation (which is 10-15 each leg)

• walking-physically be walking forward as your lunging
• step back-step foot back, lunge down, up, and bring that foot back to standing
• pulse- step into low lunge position, come up about two inches and back down

 

 

 

Hiit Home workout:

For my home workouts I mostly do Hiit training. Which are high intensity interval training. I have an app on my iphone called Seconds. I create a timer and put in the number of sets, high intensity time, and low intensity time. I usually do 5 sets, 20 seconds high intensity, 10 seconds low intensity. You do five sets of the one exercise before you move on to the next.

• Jump Rope or Jumping Jacks
• Flat Back Leg Lifts
• Burpees
• Russian Twists (with weight for advanced)
• Chair Toe Taps
• Plank (I like to switch it up to front, left side, right side, left side, right side)
• Squats

You could add push-ups, tricep dips with a chair, lunges, mountain climbers, jump rope or jumping jacks between each exercise for more cardio.

Remember to push yourself. If you do 25 jumping jacks in the first 20 seconds try for 26 the next 20 seconds.

 

 

 

Kettle Bell:

Busy day today but I always get a workout in. I’m just not my energetic self without my workout. This workout was quick, but give it your all. You get out what you put in!

Cardio Warm UP: I choose kettlebell

Swings–20 swings, 4-5 sets (I rest around 30-60 seconds between sets on all exercises)

  

Windmill–10-15(each side), 4-5 sets

  

Snatch- I am still not very good at these so I do them till I feel comfortable. Just practicing them for now. (sorry no pics, camera girl got tired) Description: single arm swing, arm ends in position that you start windmill in, kettlebell rotates in your hand and lands on your four arm (tip: squeeze that kettlebell to lower impact)

 

Shoulders and Abs: 

I always start with doing some simple arm circles to get fluid flowing. Decrease chance of injury. I would say 10 forward and 10 backward would be a good warm up.

Pull-downs– 15 reps, 3 sets (go heavy, you want to feel like those last two reps are all you got) Use machine not free weights.

Shoulder Press with free weights–15 reps, 3 sets (once again push yourself)

  

Lateral Fly–15 reps, 3 sets (this exercise right here I still use small weights but not because I’m not pushing myself but because that is all I can do. We all have to start somewhere, right?)

Moving on to Abs

50 flutter kicks (keep feet couple inches from ground, can be higher if just starting out, just make sure your back is flat)

25 scissor leg raises (slow and controlled)

25 Flat Back Toe Touches (add weight, if just starting out weight not necessary)

25 Side V-ups, each side

and Finish with Plank till failure!!!

Now give yourself a high five if you can. I hope you don’t have to go home and wash your hair after this workout because I’m telling you your arms should be burning! You might also want to invest in magnesium and lavender oil or your favorite muscle rub. DON’T FORGET TO STRETCH.

Hope you enjoyed!

Credit to my Camera Girl!!