The Workouts :: Fat Burn Track Workout

It was a beautiful weekend here in GA last weekend (sunny with highs in the upper 60's) so we took advantage of the beautiful weather with a track workout!  If the weather isn't nice where you are yet just save this one for later or brave the cold weather conditions and try it now!

Warm-Up:

• 1 lap around the track, jogging
• Bleacher Runs (up & down the stairs, there & back)

On the Track:

• Long Stride Lunges with Glute Pull (10 each leg)
• ---> Frog Jumps (10)
• Side Shuffles (10 each leg (left leg leads then right leg leads)
• ---> In & Out Frog Jumps (10)
• 1 lap around the track, jogging

On the Bleachers:

• Squats (up & down the stairs)
• Tricep Dips on a bleacher
• Calf Raises (up the stairs, jogging back down)

On the Track:

• High Knees (100 meters)
• Butt Kicks (100 meters)
• Walk (100 meters)
• ---> Sprint (100 meters)
• Walk (100 meters)
• ---> Sprint (100 meters)

Cool-Down:

• 1 lap around the track, speed walk or jog

Stretch

Remember, sweating is good for you!  ;-)

- Tiffany & Whitney

Post Holiday Workout Circuit

Feeling a little sluggish from those Christmas cookies and Hanukkah treats? Not to worry! This fabulous circuit will get that blood pumping and burns approximately 10 calories per minute (Yes - I just said 10 calories per minute! That's more than running!).

Post Holiday Workout Circuit

Warm-Up

• Upright Row (with bands - you choose resistance) - 15-20 reps
• Double Walking Lunges - 10 each leg

Workout  

Repeat Exercise Circuit 3 times

• Spider Crawls (down and back) - 10 each way
• Push Ups - As many as you can do to failure
• Burpees (without pushups) - 10 reps
• Squats (body weight) - 30 seconds
• Frog Jumps - 10 forward/10 back
• Bear Crawl - 10 each way

Repeat Exercise Circuit 2 times

• Crunches - 30 (first time), 15 (second time)
• Reverse Crunches - 15 (first time), 10 (second time)
• Flutter Kicks - 20 seconds

Have Fun!

Whitney

The 10 Minute "Wake Up" Workout

We are all about maximizing our time - especially since all four of us hold down full-time jobs, eat clean (yeah - that's a lot of prep), workout, manage the blog and try to have a life! That being said, we came up with a quick workout that you can do when you wake up in the morning to get your juices flowing and energized for the day. Don't let it be your only workout - use it for extra energy to get you through your day!

Essentially, here's the workout not in photo form:

The 10 Minute "Wake Up" Workout

• 30 sec sumo squats
• 30 sec pop squats
• 30 sec high knees
• 30 sec pop squats
• 30 sec push ups
• 30 sec mtn climbers
• 30 sec squat jumps
• 30 sec jump lunges

Complete total circuit 2 times. After completing the second round end with a 2 minute stretch.

Not sure how to do a "pop squat?" Check out these instructions from Livestrong.

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