26 Minute Home Workouts-Week 2

M – 3 Rounds

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 Sumo squats with resistance band on

1 minute plank

30 second imaginary jump rope

25 10 lb squat thrusts

30 Frog pumps

10 each leg Reverse curtsy lunge

15 each leg step ups on chair

RDL for 30 seconds- slow and controlled

 

 T- 3 Rounds

10 push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 each leg reverse lunge hold weights

25 jump squats

30 Mountain climbers

10 each leg Reverse curtsy lunge

15 Chair dips

30 toe touches

6 burpees

 

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb sumo deadlifts

45 second 10 lb front squat

30 second frog pumps

30 Body squats

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 second wall sit

 

T – 4 rounds

1 minute wall sit

30 jump squats

30 seconds jumping jacks

30 sit ups

30 toe touches (legs up in the air)

1 minute plank

30 band pumps leaned back/ 30 upright/ 30 leaned forward

 

F- 4 Rounds

30 second high knees

10 push ups- go to knees if needed

15 10lb squat thrusts

20 each leg Chair step ups

15 10lb RDL

10 each leg Reverse curtsy lunge

20 Jumping lunges

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

113 10lb DB deadlifts

6 Burpees

30 frog pumps

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts

Required:

  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can

 

*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

 

M – 4 Rounds

 

T- 4 Rounds

 

W- 5 rounds

 

T – 4 rounds

 

F- 4 Rounds

 

S

 

Su

 

30 Seconds high knees in place

 

10 Knee push-ups

 

30 Second 10 lb front squat

 

DB Shoulder press while in a squat or hands above head

 

20 jump squats

 

5 Burpees

 

 

Rest/stretch/ go for a long walk/run

 

30 Seconds butt kicks in place

 

15 DB Row

 

15 10 lb sumo deadlifts

 

30 seconds jumping jacks

 

30 second high knees

 

15 10lb DB dead lifts

 

30 Seconds full sit ups

 

10 High jumps- Tuck knees

 

20 jump lunges or in place lunges

 

30 sit ups

 

10 push ups or knee push ups

 

5 Burpees

 

1 minute plank

 

10 Front raises / 10 lateral raises

W/ weights

20 chair squats

 

30 toe touches (Abs)

(legs up in the air)

 

15 10lb squat thrusts

 

14 10lb DB deadlifts

 

25 10 lb squat thrusts

 

30 Mountain climbers

 

30 Body squats

 

1 minute plank

 

15 10lb RDL

 

5 Burpees

 

 

25 10 lb RDL 15 Chair dips 30 second wall sit

 

20 frog pumps

 

20 Jumping lunges

 

13 10lb DB deadlifts

 

30 Second Body squats (aim for 35)

 

20 frog pumps

 

5 Burpees

 

30 second imaginary jump rope

 

5 Burpees

 

Weekly workouts will be updated every Sunday! 

My Six Tips To Rid Negative Thoughts To Achieve Your Goals And Change Your Mindset

“Your mind is a powerful thing, when you fill it with positive thoughts, your life will start to change”

“Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do”

Your mind is so damn powerful and will determine the kind of life you live. Your daily routine, your attitude, your relationships, etc. 

It’s a daily practice! 

Holy Shiiiiiit I’d be lying if I told you everyday was filled with all positive thoughts and positive things that come out of my mouth. I am NOT perfect.

I will tell you it for damn sure didn’t happen over night and STILL till this day I have moments or even days where negative thoughts will creep into my mind. I catch myself and instantly think about things that make me happy.

Ways To Help Rid Negative Thoughts: 

  • Figure out exactly where these thoughts are coming from. Talk about them. Analyze them. Write them down. Get to the bottom of them. Adjust them. 

Your mind thinks- ” She has really nice legs. My legs will never look like hers”

Adjust your mindset to ” I’ve been working out so hard and I can’t wait to see the results I have in a few months from my hard work and consistency!”

  • Read “Change your words, change your thoughts” by Joyce Myers

It. Will. Change. Your. Life. You will realize you are NOT the only person having these thoughts and she will teach you ways to rid negative thoughts and emotions. *Even if you are not religious I still recommend this book*

  • Go for a stroll. Walk. Run. Bike. Take 20-30 and enjoy nature. Listen to your favorite music and spend some time on you.

 

  • Go for a workout. Find a lifting workout I’ve written under my fitness tab and go pump some iron. Guaranteed 10/10 will make you feel like you WILL conquer the world!

 

  • Take a bath. Something about a bath bomb and candles makes me happy.

 

  • Listen to a motivational podcast. This is something I do not do enough of but when I do I LOVE it! It makes me feel so energized and excited for life. LOL

 

  • Meditate. The single most underrated activity in my opinion. I used to feel kinda silly mediating and still sometimes if Ryan is around I won’t do it because I feel silly but it seriously makes me feel so good! Find an app. I used Headspace until my trial was over and now I use youtube and debating on using a different email to get more free sessions on Headspace. 😉

 Conquer your mind and YOU CAN DO ANYTHING.  

If you take anything from this post it’s that I achieved these results by discipline and hard ass work. Adjusting my mindset has taught me disciple, determination, consistency, and so many other things.

Stop limiting yourself. Adjust your mindset and go achieve your goals! 

GO GET ‘EMMMMM!

* Blog post to come on my daily gym routine and nutrition *

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Let’s Workout!

flex Hello Hello Hello!

For those of you who don’t know, fitness is a big part of my life and has been for years. I love just about anything active and I especially love to lift weights. While my boxer puppy keeps my cardio up, it takes a bit of creativity to make up lifts that are going to challenge me all while ensuring I am going to get the best lift in the shortest amount of time. I think it would be fun to share my weekly workouts ahead of time to make sure I’m staying motivated as well as encouraging a few of you get up and get moving as well.

It can be so challenging. Trust me. I know it can be difficult but you feel So. Much. Better. Afterwards. I could name a 100+ excuses why today i’m not going to have time to get in the gym but, I make it a priority because I love it and it makes me feel so good about myself. It makes me want to eat better, I feel better because I love what I see when I look in the mirror, it allows me to set physical goals that feel so good to be met, I sleep better, etc. etc.

Ps. You DO NOT have to have a gym to get moving. In fact, there are days I do not want to step foot in the gym or the weather is way too nice so I’ll modify my workout and take it outside.

So lets get started!

Before each lift I’ll warm up really good with a 2-3 minute walk, 5-10 minute dynamic warm up, body squats, stretching, just depending on how i’m feeling. Up until these last couple of years I never felt the need to warm up and didn’t really understand the importance BUT lesson learned the hard way, warm up those muscles!

Monday: Legs

  • 4×8 Squats
  • 4×15 GHR with a hard squeeze holding 35lb plate
  • 4×10-15 Hip thrusters SS Frog pumps 4×15+ for feel
  • 3×10 Reverse single leg lunge SS band walks
  • 3×10 Single leg half squat with weight SS Walking lunges
  • 3×15 RDL SS Single leg hip raises
  • 1×12 DB RDL drop set

Tuesday: Back/Biceps

  • 5×6 Pull ups (modified)
  • 3×12 Lat pull-down SS Face pulls
  • 3×12 TRX row SS Seated bicep curl
  • 3×10 Bent over row SS Single arm bicep curl
  • 3×10 Seated row SS Ab circles on Workout ball
  • 21’s bicep curls

Wednesday: Deadlifts/Shoulders/Tris

  • 3×12 Deadlifts
  • 2×12 Sumo Deadlifts
  • 3×12 Seated Shoulder press SS Tricep Push ups
  • 3×12 Standing Arnold press SS Skull crushers
  • 4x 8  Lateral raises- drop sets SS Front raises- Drop sets
  •  3×30 Second handstand against wall

Thursday: Legs

  • 3×10 Front squat
  • 5×15+ Hip thrusters SS Band thrusters
  • 4×20 lunges SS DB Split squat
  • 4×15 GHR with a hard squeeze holding 35lb plate SS Leg Raises SS RDLS
  • 3×10 Single leg weighted squat onto bench SS 1 minute plank
  • 3×15 KB Swings SS Rope crunches

Friday: Pull ups- Body weight exercises

  • 3×8 4 Variations of pull ups

1. Band Assisted pull ups

2. Negative pull ups – Jump into the pull up and SLOWLY come down

3. Hold and hang

4. DB row on a inclined bench- Squeeze

  • 5x 25 Body squats, Pistol squats, push ups, hanging leg raises, Single leg hip raises, GHR- no weight, Pulse squats.

It is important to note that every workout I have provided above can be modified. Ok, what does that mean? Well, for example, Instead of doing glute ham raised holding a 35lb weight, hold no weight and really focus on that glute squeeze every time. Or instead of doing 10-15 reps of an exercise, focus extremely hard on your muscle/mind connection and squeeze really hard for 8 solid reps.