I want to share a workout format with you today that I sometimes use when training clients or programming circuit classes. It’s called “4-3-2-1” and provides a good cardio strength workout that keeps you moving and sweating. Here’s the basic breakdown of how it works. 4 minutes of cardio – Usually do some sort of [...]
Cardio Strength Workouts
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Lunge, Shuffle, Run & Jump Workout
October 17, 2013 { 17 comments }OMG. I am so oversharing right now but my butt hasn’t been this sore from a workout since I did my first RX pistol (one leg squat) WOD earlier this year. I knew as soon as I finished this really unique and sneaky challenging workout yesterday that I had to share it with you. It’s [...]
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20 Minutes of 5 Minute AMRAPs {Workout Post}
June 19, 2013 { 24 comments }Hey there. I don’t have much to report from today other than… 1) My AC unit is on it’s way out but all hope is not yet lost so for now we wait. Best case scenario I pay $400 for a motor in several months…worst case scenario I replace the whole thing but we’re not [...]
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Monday + 20-15-10 Workout
June 3, 2013 { 25 comments }Hello and happy end to Monday. I had a great day but I am so happy to be home and cooking dinner. I’m about to watch last night’s Game of Thrones and from what I’ve seen on Facebook and heard around the gym today…I’m in for a shocker! Can’t wait!!! Just a few things to [...]
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10-1 Upper & Lower Body Workout
March 30, 2013 { 4 comments }Happy Saturday! I just had to use all the motivation I had in me to get myself to the gym this afternoon. I ran there as an easy way to get my cardio in – just under 2 miles! Once I got there I quickly programmed this great upper and lower body workout featuring some [...]
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7 Minute AMRAPs Workout
March 16, 2013 { 26 comments }Happy weekend! I wanted to share a workout format that I’ve been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout [...]
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A Workout To Warm You Up
January 17, 2013 { 29 comments }Watch out. Apparently, snow is imminent. What our local weather celeb says is pretty much considered word of god around here and he’s on board with the snow forecast. I believe this because all of my friends in Alabama are posting snow pictures on Facebook. When it actually snow in Birmingham, there’s a good chance that [...]
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Stability, Core And Strength Circuit For Runners
July 12, 2012 { 27 comments }A couple of weeks ago I led a Stability, Core and Strength Clinic at Metro for the American Cancer Society’s DetermiNation team. DetermiNation is a training program through the American Cancer Society in which participants are coached/trained to complete a half-marathon, full marathon or triathlon. Participants commit to raise money for the fight against cancer. [...]
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Fall Cardio Strength Circuit Workout
October 10, 2011 { 68 comments }Fall is my favorite season for outdoor workouts. I find crisp days with low humidity to be energizing and love the beautiful scenery created by the changing colors of the leaves. Last Thursday I wanted to get a cardio and weights workout in but had no desire to be in the gym on a gorgeous [...]
