Exercise

Nine Home Workouts You Can Try During a Blizzard

January 22, 2016 by Ajima Jackson Leave a Comment

WE will not use bad weather as an excuse to lay off of our workout routines. Right, Ladies? Winter storms will come, but you can still get some exercise if you have an internet connection. Here are some awesome at home video workouts that will help you stay on course and reach your weight release goals.

Beginner

Beginner HIIT Home Workout Routine – no equipment required

Calorie Burning Low Impact Cardio Workout – no jumping, no equipment required

Intermediate

BeFiT 201: 25 Min HIIT Total Body Burn Workout – requires dumbbells

Tiffany Rothe’s New Years 2016 “30 Minute” Sweat Workout– no equipment needed, but you may need a towel

Super Saiyan Workout from DAREBEE – No equipment required.

Advanced

Belly Fat Burner HIIT – no equipment required

30-Minute Bodyweight Bootcamp Workout You Can Do Anywhere – you may need a mat

Hip Hop Tabata Dance Workout with @KeairaLaShae – no equipment needed, except a good pair of shoes for dancing

5 Exercise Mistakes You Could Be Making

December 3, 2015 by Ajima Jackson 1 Comment

exercise mistakes Exercise is incredibly beneficial to the body, as health experts assert that it can help prevent various illnesses and help the body perform at optimal level.* You’ll also be more likely to have more energy and just feel better when you exercise regularly. Even moderate exercise, like walking, can make a difference in your mobility and health in the long run. However, like anything else, fitness should be approached properly. As you move forward with a commitment to exercise regularly, keep the following tips in mind regarding bad fitness habits. If you find yourself doing any of these things, it is time to make a change and start approaching your fitness routine differently.

1. Not fueling your body for exercise

Your body spends glucose (sugar) while you work out, and you need to have some stored in the body before you start exercising. Glycogen can be found in the liver and muscles and you’ll also find sugar in the blood stream after meals. The lack of glucose in your system can cause your body under perform while working out. You may also feel dizzy and weak afterwards. For optimal results, have a small, healthy snack or meal an 30 min to an hour before working out. Here are some ideas on what to eat.

During the first 15 minutes of exercise, most of the sugar for fuel comes from either the blood stream or the muscle glycogen, which is converted back to sugar. After 15 minutes of exercise, however, the fuel starts to come more from the glycogen stored in the liver. After 30 minutes of exercise, the body begins to get more of its energy from the free fatty acids. As a result, exercise can deplete sugar levels and glycogen stores. [Joslin.org – More info on low blood sugar and exercise]

2. Working out without stretching first

It is well known that stretching before exercise is important, yet a lot of people still avoid it. This is a huge mistake, as the absence of proper stretch routines can have negative consequences, such as muscle strain, limited range of motion or injury. It is also important to stretch the correct way. If you have any questions regarding stretching, do some searching on YouTube for fitness experts who will show you the correct way to stretch. Or, if you attend a fitness center, ask a trained fitness instructor to teach you. Before you begin your exercise it is best to do about ten to fifteen minutes of stretching and warming up the body.

Skip the Pre-Workout Stretch – Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm. – LifeHacker – More info on stretching

3. Only focusing on cardio

Cardio is useful and does burn fat effectively, but you should not focus solely on this type of exercise. For optimal results, combine cardio with some strength training. Many women ignore weight training due to a belief that they will get “too bulky” or not look feminine with muscle. That’s a mistake. You will not just gain mass quickly from lifting light to moderate weights. Body builders and fitness competitors really put in work in the gym and work on perfect their eating plans to build lots of muscle. Don’t be afraid to use moderate to heavy weights because muscle burns fat and helps you keep your curves. Mix up your routine with different types of exercises. Do some pushups, some burpees, some lunges and some cardio. Then, finish with weight training. Ask a gym personnel, to show you the ropes and how to use weight machines. Go online and look at videos to see proper form and beginner routines.

4. Using the same workout routine all the time.

People tend to choose a certain exercise routine and stick to it every time they visit the gym. This is not the way to go if you want your body to continue progressing as you work out. Your body gets use to the process you put it through, and if you repeat the same exercises over and over again, they will eventually reach the peak of influence. Your body won’t be challenged to grow and get stronger. You may also be unbalanced in terms of some body parts getting a lot of exercise and others getting very little. That’s why it is important to change up the types of exercise you put yourself through every couple of weeks or so. For example, find 4-5 routines you like (cardio, weight training, HIIT, Zumba, workout DVDs, etc.) and rotate them through the course of the month.

5. Pushing too hard

When it comes to fitness, try not to push yourself TOO hard. It’s great to have passion and motivation, but if you push too hard, too fast, you could end up burned out or injured. Many people want results fast and overdo their efforts as a consequence of that desire. The flip side of that is the high probability of injuries and lack of motivation when you don’t see quick results. If you’ve worked hard to establish an exercise routine that benefits your body, don’t mess up all your hard work by pulling a muscle that will make it impossible for you to continue. Know your limits and give your body a chance to rest and recover.

It’s wonderful that you’re interested in fitness and committed to working out, but avoid doing the things that could bring you harm. Keep these tips in mind as you move forward with your fitness regimen, and you will have a healthy, fit body before you know it. Not only will your body benefit, but you will have more energy, a more positive outlook on life, and generally feel happier.

* http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

10 Ways to Sneak Exercise into Your Day

October 19, 2015 by Ajima Jackson 1 Comment

sneak in some exercise Adding exercise to a healthy eating regimen enhances your efforts and ensures results. However, the chief complaint for many busy women is a lack of time to get to the gym or even take an evening walk. The good news is that exercise does not have to be done in a gym and it doesn’t have to take hours. Cumulative efforts to exercise over the course of a day can still pay off big on the scale. Ten minutes here, ten minutes there and before you know it, you’ve squeezed in a full workout into your day. Consider a few tips to sneak exercise into your day:

Here are a few tools
to help you.

affiliate links

Stretch when you wake up: Stretching is a form of exercise – one of the most important, in fact. It encourages flexibility and wakes up stiff muscles. Spend 5-10 minutes each morning extending your arms and legs and reaching for your toes.

Do standing exercises: While you read your morning paper, do three sets of 10 squats. As you are walking around the house preparing to leave for work, lunge your way from one room to the next. Engage in glute-enhancing kickbacks while you brush your teeth. Again, it might not seem like much as you do it, but consider that if you are able to do 10-15 intense exercises for at least 30 seconds to one minute each day, several times a day, you receive the benefits of an effective and somewhat intense workout. That time will add up.

Hop on your bike or walk where you need to go: If you live fairly close to your job, ride a bicycle to work instead of driving. If not, then park as far away in the parking lot as possible and power walk in. If you take mass transit, get off a stop or two from your job and walk the remainder of the way to burn extra calories. If the places you go to run errands or your children’s schools are close, there could be even more opportunities to walk or take a bike.

Do a desk workout: Keep small weights at your desk and do a few bicep curls while you brainstorm. Put on some ankle weights and do quad extensions while while you sit at your desk. Stand up when possible and do toe touches. Pick up a light weight and do arm exercises while you take phone calls. The general idea is to engage in some form of movement every 30 minutes or so. If you’ve got a private office, you can even close the door and do a few push-ups, squats or sit-ups several times a day. Some businesses may also let you use an empty conference or meeting room for a quick workout.

Walk when possible: If you have a message for a colleague that doesn’t require written communication, get up and deliver it in person. Take the stairs to other floors of the building. If you are able to take morning and/or afternoon breaks, spend them taking a quick walk – be it around the parking lot, around the block or even just around your floor, if you can’t leave the building.

Hit the gym at lunch: Bring your lunch from home and eat at your desk. Then, spend your lunch hour at a nearby fitness facility. You may be surprised how effective a workout you can squeeze in at lunchtime – some facilities even have classes that cater to the lunchtime crowd. Worried about getting sweaty? Most facilities have a shower or ladies locker room where you can freshen up before heading back to work.

Dance while you cook: Once you get home and start your evening routine, turn on some upbeat music. Be sure to choose something that really makes you move. Get your dance groove on while you cook, clean and prep for the next day. It doesn’t matter what you do, just keep moving and get that heart rate up.

Put a treadmill in front of your TV: If you’ve got certain TV shows that you just can’t miss, there’s no reason you can’t walk while you watch. By placing a workout machine in front of the TV, you are more likely to hop on, even if just for the length of your favorite show. This also works with any other exercise machine you may have, a yoga mat or even a set of weights. If you don’t do anything else, just workout during all of the commercials.

Take the dog for a walk: If you have a dog, commit to walking it once in the morning and once at night, even if you have a fenced in backyard. It’s good exercise for you and your pooch. If you have an athletic dog, you may be able to go for a jog or run with it.

Do yoga to wind down for the night: Designate 15 minutes at the end of the day, when all of your chores are done, to wind down with gentle yoga. It’s a great way to de-stress and keeps your muscles warm and properly stretched before turning in for the night.

5 Tips For Staying Motivated To Achieve Your Fitness Goals

September 30, 2015 by Ajima Jackson 1 Comment

fitness goals tips Sure, we all want to be healthy and fit, but the desire is not the difficult part. It’s keeping the motivation to actually do so that can be very hard! Most of us want to live healthier and more active lives, so we tend to set goals in these areas, but oftentimes we lose motivation or simply give up and don’t reach those goals. Life may get busy, we may get sick or frustrated, or laziness sets in and we decide that achieving our fitness goals is too much of a hassle. It sounds easy enough in theory and in the beginning, but the practical application is not always so easy.

If you’ve struggled in the area of motivation when it comes to workouts, please say amen [here].

Exercising regularly sounds simple enough, but the truth is that it takes a firm commitment and plenty of self-discipline to achieve this part of a healthy lifestyle. It’s easy to make some sort of resolution to get into shape and lose a few pounds, but too often within a couple of weeks we are right back into our bad habits. Then we beat ourselves up for not sticking with it. I’m sure you are aware that plenty of people make New Year’s resolutions or Monday Morning resolutions to get and stay into shape and within a couple of weeks they fall back into their old routines. It’s a dreaded cycle, but the good news is that it CAN be broken!

So, moving forward and assuming that YOU want to get (and stay) in shape, Here is the question: How can you stay motivated to achieve your fitness goals?

Make a list of your fitness goals.

It is important to write down your fitness goals and put them somewhere that you can view them on a daily basis. It’s easy to forget your goals, so be sure that you take a look at them often. You can even write down the reasons why you have these goals to serve as a reminder for the days when you don’t really feel like working out. Ideas;

Download motivational images and post them in your office and on your social media profiles.
Write your goals down on an index card and carry it around with you. Read it 3-4 times a day, especially before workouts.
Post sticky notes on your fridge, at the office, or in the bathroom to serve as reminders of your goal to become healthy.
Become educated on the benefits of living a healthy lifestyle.

Knowledge is a wonderful tool that can act as a change agent in our lives. Learn about healthy habits and how exercise benefits physical and mental health. Read encouraging and motivational books that will keep you motivated to keep up the good work. Listen to positive audios and watch inspirational videos on how you can live your best life NOW! Don’t wait around and hope that you’ll get motivated; take action! When you are proactive in your life, things happen. You attract what you think about, so revamp your thought life when it comes to living an abundant, healthy life.

Make small changes over time.

Don’t expect to become a health and fitness guru in a week or two. Don’t expect your body to transform in a week or two. Introduce bits and pieces of lifestyle change and various exercises into your life over time. One week you may try to burpees instead of pushups and the next week you may want to add 20 more minutes of exercise to your routine. Maybe one week you can walk four days a week instead of three and the next week incorporate a group activity like yoga or tennis with a friend. Think of your healthy lifestyle as progress; not perfection. It’s those who take small steps consistently that cover more ground than those that take large steps once in a while. Remember that.

Visualize success.

See yourself healthy and fit, even if you aren’t feeling like it. Close your eyes and envision eating healthy foods and moving forward in your fitness goals. Daydream about you standing straight, shoulders back, chin up, healthy and fit. (Like a superhero) Visualizing success helps cause your thought patterns to change from negative or neutral to positive, and helps keep one motivated to achieve goals. Yes, utilize creative visualization to see yourself living a kick butt, healthy, fit life!

Create a vision board.
Find some fitness experts/success stories who inspire you and learn about their journey.
Find positive affirmations, prayers and meditations online that inspire you.
Get a fitness buddy.

Sometimes all it takes is getting a family member, friend, or acquaintance to commit to getting and staying in shape with you. Call it an accountability partner, because you can be accountable to each other and keep each other motivated. You can work out together or separate, but be sure to check in with one another often (daily or at least weekly). Don’t be afraid to extend tough love, as you both are making a firm commitment to doing what you say you’re going to do. If you can’t find someone who you know to commit to, you may find a partner online with social media or on sites like MyFitnessPal.com or Sparkpeople.com

Listen, you CAN stay motivated on a daily basis to work toward attaining your fitness goals. As you progress on your fitness journey, you’ll most likely realize that the lessons about commitment and pushing yourself you are learning flow over into other areas of your life too! Qualities like discipline, perseverance, accountability, etc. are quite helpful in other areas, such as your career, parenting children, relationships, and more. Pretty amazing, huh?

You’ve got this! I totally believe in you.

Kerry Washington Tells Self Magazine Her Exercise Secrets

August 23, 2015 by Ajima Jackson Leave a Comment

Graceful and Gorgeous! Kerry Washington looks amazing on the September 2015 cover of Self Magazine. Her daughter, Isabelle, is 17 months old and this 38 year old mom has clearly won the baby weight battle that so many women struggle with. However, she makes it clear that she is not chasing some past version of herself or trying to get her pre-baby body back. About her body, she says, “It’s the site of a miracle now. I don’t want to be pre-miracle.”

It’s a great article, so be sure to pick up this issue for the full story and check out the video below for more info as well. (Magazine sales help encourage major publishers to put more Black Women on their covers 🙂 ). So, what’s Kerry’s secret weapon for fitness? Pilates!

“There are a lot of forms of exercise where you have to leave yourself out of the room while you force yourself to do this thing,” she explains. “With pilates, I get to bring my true self. I cry, I laugh. I get to go: Where is my body today? What do I need today? How can I take care of myself and push myself past my comfort zone? How can I be both loving and challenging?”

Kerry is no stranger to movement and exercise. The Scandal star traveled to India after college and studied yoga. In the article, she talks about how she makes a point to exercise very early in the morning to make time for her child and her husband. She says, “I try to get it in so I can be back with my kid early. I have to take care of myself in order to live life the way I want to. It’s important to have rest days.”

Watch this on The Scene

I’m so excited to share this becuz I’ve been a fan of @selfmagazine for a LONG time. Guess who’s on the September cover…

A photo posted by Kerry Washington (@kerrywashington) on Aug 18, 2015 at 7:43am PDT

What is Tabata?

August 6, 2015 by Ajima Jackson Leave a Comment

what is tabata Imagine that you could give your body an exercise makeover with short, 4 min workouts. Thankfully, a type of high intensity interval training called Tabata makes it possible. HIIT training has been all the rage lately and with good reason. It’s exciting, the workouts can be relatively short and many people feel that it delivers results more quickly.

High intensity interval training can be found as classes in almost any gym. It’s a part of a lot of “Crossfit” style workouts and it can be found in Workout DVD programs, like Insanity. Tabata is equally, if not more, effective and can be done in less than a ¼ of the time of an average CrossFit workout.

History of Tabata

Tabata is named after Dr. Izumi Tabata of Japan. Dr. Tabata is a researcher and a physician that focused on a particular study involving high-intensity interval training. The doctor discovered one very effective method involving a 20/10 8 rep workout. This means the person worked out to their maximum limit for 20 seconds, followed by 10 seconds of rest. This is repeatedly in 8 reps for a total of 4 minutes.

Dr. Tabata’s theory proved to be extremely successful, with his study participants achieving a 28% increase in their anaerobic fitness level in just 6 weeks. Participants who did traditional moderate exercise spent an additional 1,680 minutes training yet they didn’t achieve anywhere close to the same success.

Tabata set out to show this with a simple experiment. One group of moderately trained students performed an hour of steady cardiovascular exercise on a stationary bike five times a week. The other group did a 10-minute warmup on the bike, followed by four minutes of Tabata intervals, four times a week – plus one 30-minute session of steady exercise with two minutes of intervals.

The results were startling. After six weeks of testing, the group following Tabata’s plan – exercising for just 88 minutes a week – had increased their anaerobic capacity by 28% and their VO2 max, a key indicator of cardiovascular health and maximal aerobic power, by 15%. The control group, who trained for five hours every week, also improved their VO2 max, but by 10% – and their training had no effect on anaerobic capacity. [source]

This research further cemented the power of high intensity interval training.

Benefits of Tabata Training

Any person, fit or not, young or old can make Tabata work for them because maximum effort is relative. What that means is that giving 100% for someone who has a knee injury may be different than someone who doesn’t, but both can find intense, safe exercise that could be put into the Tabata model.

The trick to getting all these benefits is the level of intensity. To do a Tabata, an exercise developed in the ’70’s for Japanese Olympians, all you have to do is pick a cardio activity such as running, jumping rope, or biking and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die. – Shape Magazine

Here are just 5 benefits Tabata training delivers:

Protects from Injury Caused by Chronic Exercise

Chronic exercise, or repeatedly exercising in strenuous ways on a regular basis, can cause injury to even top athletes. The human body is capable of marvelous things, but even the healthiest person can develop injuries from strain related to excessively working out. Though Tabata is very high in intensity, its short duration is ideal for preventing injury. Now, that is not to say that injury won’t happen. You can get injured just walking off of a curb, so you still have to be careful when you are working out with high intensity and practice good form.

Gives Busy People a Superior Workout

One of the most common excuses for not working out is, “I don’t have the time”. While almost everyone has too manage their time wisely, there really is no reason you can’t do a short Tabata workout. After all, who doesn’t have 4 minutes? You could break your workout into AM and PM to have more time for more than one 4 min round.

Burns More Fat in Less Time

High intensity interval training burns more fat and delivers results more quickly than traditional training methods. You can put all your effort into a few minutes of high-paced exercise rather than 1/2 hour of low to moderate exercise. HIIT training, like Tabata may help you reach your goals much more quickly while also saving time.

Helps People Overcomes Plateaus

A common problem on many weight loss journeys is hitting a plateau that makes you feel like nothing can get you over the hump. Tabata is perfect for jumpstarting your weight loss or muscle gain. Throw a 4 min Tabata workout into your current workout mix to shock the body and challenge yourself. Test it out. There are not promises, but it just may do the trick.

Tabata is a very beneficial addition to most any workout regimen. A bonus advantage is how easy it is to start this training.

Ideas to Get Started

You don’t need to be a pro in the gym to add Tabata to your routine. Keep “20 seconds max effort/10 seconds rest” structure in mine and you can really do whatever exercise you choose for the 20 seconds that you want. Just make sure it’s in a safe but intense range. Some ideas include:

Sprinting
Jump Roping
Pushups
Pull Ups
Squats
Lunges
Bicep Curls
Burpees
Jumping Lunges
Bicycle Sprints
Mountain Climbers

Don’t forget to warm up for at least 3 minutes and take the time to cool down properly. Stretching during your cool down is very important to ensure you don’t wind up unnecessarily sore the next day.

If you enjoy working out in a gym you may want to see if you can find Tabata classes in your area. If this isn’t an option, you can look on YouTube or do a Google search to find videos to work out along with in the comfort of your own home.

Tabata training can be a ton of fun and a refreshing, albeit exhausting, way to change to your routine. Regardless of whether you are a long-time gym member or brand new to structured workouts, Tabata could help you achieve the goals you have set for yourself.

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

Move it Side to Side Workout Circuit

July 28, 2015 by Ajima Jackson Leave a Comment

This workout is designed with moves that make you shift your weight and move your body side to side. I’ve included videos of the moves below so that you can see proper form. I suggest 20-30 seconds rest between exercises…but rest more if you need to. Break up the moves and modify the moves if you need to. For example, if you can’t do 20 pushups in a row, do 2 sets of 10.

This is a circuit workout, so you can do one round or repeat several times (2-4 times) to make it a full workout or just add one round to your normal workout. Do this circuit at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery.

60 Seconds of Skaters
20 Side to Side Squats
30 Bicycle Crunches (15 ea. leg)
20 Walking Lunges (10 ea. leg)
60 Seconds of High Knees
20 Squats with a Punch
20 Flutter Kicks
30 Kneeling Side Leg Lifts (15 each leg)
60 Seconds of Skaters

Move it side to side workout

Body Weight Burn Workout Circuit

July 28, 2015 by Ajima Jackson 1 Comment

This workout is designed to let you use your own bodyweight as resistance. I’ve included videos of the moves below so that you can see proper form. I suggest 30-45 seconds rest between exercises…but rest more if you need to. Break up the moves and modify the moves if you need to. For example, if you can’t do 10 pushups in a row, do 2 sets of 5.

This is a circuit workout, so you can do one round or repeat several times (2-3) to make it a full workout or just add one round to your normal workout. Do this circuit at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery.

60 Seconds Run or Walk in Place
10 Pushups
30 Squats
60 Seconds Run or Walk in Place
30 Calf Raises
16 Mountain Climbers
60 Seconds Run or Walk in Place
30 Second Plank with leg lift (15 seconds ea. leg)
24 Side Lunges (12 ea. leg)

body weight burn circuit

July 2015 – July Jumpstart Workout Challenge

June 26, 2015 by Ajima Jackson 51 Comments

Our Goal for July is to Workout Regularly – Commit to working out 5-6 days a week for at least 30 min in a way that makes you sweat. We’ve got a brand new workout calendar for you below. Leave a comment and let us know that you’ll be joining us!

For an extra boost, Join our July DietBet! – Winners Split the Pot! BWLW members have dropped over 3000 pounds this year with our previous DietBets and now it’s your turn.

Click here to download this month’s workout calendar. (PDF file – Adobe Reader)

Workout Links – We’ve posted videos of the moves so that you can see proper form. (Click each link for the workout details)

It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to reduce the number of moves if you are a beginner and then build up to doing more over the course of the month. Do YOUR best. Do what works best for you. Start of slow if you need to!

On Days that we don’t do cardio, how many times should I do the workout listed for the day?
Do 1-3 sets of the circuit of exercises listed for the day. The number of time you will repeat the circuit depends on YOUR level of fitness and what your normal workout routine is. You may be just adding a round or two of these workouts to your regular workout routine for an added boost and that’s great.

How often should I rest during the workout?
Rest for 30 sec to 1 min between exercises, but take more time if you need it. Break the exercises up, take rest when you need to and go at your own pace. For example, you may need to break 30 jumping jacks into 2 sets of 15 and take a 30 second to 1 minute break in between, that’s fine.

What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc…I suggest you eat well balanced meals, full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. There are a lot of free, healthy meal plans online. Here are a few sources.

What should I do for cardio exercise?
It is up to you and what you like to do. Here are just a few options…

Walking
Jogging
Running
Elliptical Machine
Arc Trainer
Workout Classes, like Zumba or Spin/Cycle
Kickboxing
At Home Workouts, like TurboFire, Jillian Michael’s series or Insanity
High Intensity Interval Training
Stepper Machine

BWLW Full Body Burn Workout

June 26, 2015 by Ajima Jackson 2 Comments

Let’s mix it up with this full body workout. I’ve included videos of the moves below so that you can see proper form. I suggest 30 seconds rest between exercises…but rest more if you need to. Break up the moves as you need to. For example, if you can’t do 12 pushups in a row, do 2 sets of 6.

Do this workout at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery. Do not attempt if you have injuries that could be irritated, knee issues or back issues without talking to your doctor first. This is a circuit workout so you can do one round or repeat several times to make it a full workout.

30 Jumping Jacks
30 Squats
12 Pushups
24 Calf Raises
24 Lunges (12 ea. leg)
30 Jumping Jacks
12 Pushups
30 Squats
10 Leg Raises
12 Fire Hydrants
60 Seconds Plank

full body burn