3 Rounds- 30 minute workout- Lots of sweat

With this at home workout you are going to want to download an app that allows you to do intervals because we are going to be working 45 seconds on with 15 second rest (Try this one).

3 Rounds-30 minute workout (work for 45 seconds, rest for 15 seconds)

  1. Walking Lunges

  2. Plank up/downs

  3. Burpees

  4. Alternating V-Ups

  5. Alternating Single Leg Hip Bridges

  6. Alternating Pistol Squats

  7. Mountain Climbers

  8. Frog Jumps

  9. Inch Worm Walk-Ups

  10. Lateral Hops

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Post-Fitness Challenge Blues

So now what? We have all done a fitness challenge in our years either at work, in a gym or amongst friends. And now you’ve just successfully finished a challenge. So what comes next, how do you protect your positive momentum? How do you stay motivated after the pressure of the challenge is over and you’re not held accountable to anything or anyone but yourself? You probably agreed to do a weight-loss challenge with the encouragement of a friend or maybe it was just the right timing. Either way let’s face it, somewhere deep down you wanted to find a consistent routine, up your fitness level a little bit or drop a couple of pounds. Continue reading…

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Home Workout with No Equipment Needed

This workout will be a 10 to 1 style. Start with 10 reps of each exercise, then complete 9 reps of each exercise and so on until you have completed 1 rep of everything.

10:1

  1. Squat Jumps 
  2. Mountain Climbers on each leg 
  3. Burpees 
  4. Sit-Ups 
  5. Push-Ups 
  6. Lateral Lunges Each Side 

Record your time and try again next week to see if you can improve.

 

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The Importance of the Kettlebell Swing

Do you ever wonder why we are always grabbing kettlebells in our workouts? Well we have a method to our madness.

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Your mindset may be preventing you from achieving your goals

I don’t know about you but, last night Travis Rogers of MindRite Training did a great job of reminding me about setting goals that lead to success. It’s not about a scale or an outcome but it’s about the journey of fitness. Each journey is different and each journey has its own reasons. You must create your reasons for working out to be truly successful for a lifetime. There is no challenge or weight-loss goal that will keep you motivated forever but there is something within you that keeps you grinding on days that you may otherwise quit.

Continue reading…

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Ab & Glute Burner at Home Workout

Are you ready to burn up those abs and glutes?! Remember, you can’t target fat loss but you can target the muscle groups that you want to work on. Hypertrophy training + calorie deficit = results! When calories going out is greater than calories coming in, paired with resistance training, you’ll see some great results. Here’s your at home workout:

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Workouts for home

One piece of exercise equipment has been around for hundreds of years, withstanding all the latest fads and is still actively used in gyms and in the homes of fitness lovers: the kettlebell. It’s not only merely existing, but increasing in popularity due to its functionality and its combination of cardio and strength training. Correctly used, the kettlebell works every muscle in the body and provide the combination of strength and cardio training. So we created some workouts for you when life gets in the way and can’t make it to your favorite gym (In Motion Fitness perhaps). If you have any questions on the movements, please refer to our youtube page for step by step instructions here. We recommend the following weight for males and females, but of course you can go lighter or heavier: Guys:24kg/Ladies:16kgimg_6847

Continue reading…

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Rowing for Fitness and How to Determine Your Fly Wheel Setting

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*Written by Jeremy Lindquist

Rowing can be an excellent exercise or sport helping you improve strength in many muscle groups at once, and it can also be used to improve your cardiovascular conditioning and endurance in a non-impactful way like burpees or running. This is great for people looking to improve their general fitness levels in a way that doesn’t need to cause joint pain or back pain. These restrictions for many people can drastically turn a great workout into a miserable experience. However, with some focus on good form and utilizing simple interval structures into your weekly routine, you can find a new-found level of confidence with the rower, notice increases in power, and cardio conditioning. I want to talk you through a few of the foundational elements to pay attention to while you practice rowing and some warm-up structures you can use to improve your next row test result.

Continue reading…

Please follow and like us:

Rowing for Fitness and how to determine your Fly Wheel Setting

concept2

*Written by Jeremy Lindquist

Rowing can be an excellent exercise or sport helping you improve strength in many muscle groups at once, and it can also be used to improve your cardiovascular conditioning and endurance in a non-impactful way like burpees or running. This is great for people looking to improve their general fitness levels in a way that doesn’t need to cause joint pain or back pain. These restrictions for many people can drastically turn a great workout into a miserable experience. However, with some focus on good form and utilizing simple interval structures into your weekly routine, you can find a new-found level of confidence with the rower, notice increases in power, and cardio conditioning. I want to talk you through a few of the foundational elements to pay attention to while you practice rowing and some warm-up structures you can use to improve your next row test result.

Continue reading…

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Step by Step Guide: Barbell Back Squat

paul_anderson_durante_lo_squat_con_una_ruota_di_carro

The squat is one of the best exercises that you can perform in the weight room. The barbell back squat is one of the best forms of squat for increasing muscle and endurance. Unfortunately, many people perform this incorrectly. When you perform this movement incorrectly, especially under high loads, you put yourself at risk for injury.

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