Do You Have 25 Minutes to Spare?

Do You Have 25 Minutes to Spare?

If you have 25 minutes to spare try this workout! If you’re looking for a great abdominal workout and want to feel the heat…. Let’s get started! *** This is an example routine I had for my first “Get Healthy Transformation Challenge.” This was not a mandatory workout, but an add-on/optional routine. This workout is NOT modified for a particular individual (my actual programs are personalized and regressed/progressed if needed). This is for individuals who have no issues with doing a basic squat or lunge. -This workout can be ADDED to any of your current routines or done alone. This workout takes about 20-25 minutes. Equipment needed: -Workout Mat Workout Structure: – Quick Cardio Warmup (40 secs each) – Abs & Obliques (50 Secs Each, with 10 Sec Rest), Use the Free GYM BOSS App to track your timed rounds and rest – 20-30 minutes of Moderate Intensity Cardio if done on Flex Day *** Walk 1.5 Miles in 20-30 minutes If you are not certain how to perform the exercise, I have attached a video to the exercise.  WARM UP: Each for 40 SECS, (NO rest in between exercises) Jog in Place: 40 SECS Walk Down to Push-ups (can be done on knees): 40 SECS Pulsing Lunges: 40 SECS on each side Body Weight Squats: 40 SECS Frankenstein Walks: 40 SECS Burpees (can be modified if needed): 40 SECS Butt Kickers: 40 SECS Seal Jump Jacks: 40 SECS   Shape Up Your Abs Routine: (50 SECS on, 10 SECS Rest)   Toe Touches: 50 SECS Rest: 10 secs ___________________________________________________ Single-Legged Jack Knife: 50 SECS Rest: 10 Secs ___________________________________________________ Scissors Kicks: 50 SECS Rest: 10 secs ___________________________________________________ Plank Jacks: 50...

Sunday Funday: 40-Minute Full Body Workout

Here’s to ending the weekend with a BANG!!! This workout is for healthy individuals with very little limitations. I have included videos attached to the exercises and stretches you may not be sure how to do. I will eventually get my YouTube Channel up and going, but until then I have all these fantastic videos others have posted for me to borrow! I hope you enjoy the workout I have put together for you guys. ****If you like the routine feel free to share it with others!   Includes: Cardio Warm-up Total Body Routine Cool Down and Stretching   Equipment Needed: Dumbbells, Step or Bench, Mat if you don’t have carpeting or a rug   What to Expect: -Try not to break until WATER BREAK. This will keep your heart rate elevated and allow you to burn body fat.   Warm-Up Routine: Knee Drives (Watch Video Here, Start Video at 34 Secs) 60 Seconds each side Jumping Jacks 60 Seconds High Knees 60 seconds Repeat 2 Times!   Strength Training Routine: Reverse Lunge with 3 Leg Lifts (Watch Video Here) 10 reps each side, can hold Dumbbells at side if needing an extra challenge Clean to Press (Watch Video Here, start video at 1:09) 10 reps on each side Reverse Lunge with 3 Leg Lifts  10 reps each side, can hold Dumbbells at side if needing an extra challenge Clean to Press  10 reps on each side   Next Round of Exercises:  Step-up with Knee Raise, Curl to Overhead Press (Watch Video Here) 10 reps on each side Bulgerian Squat with Dumbbell Curl (Watch Video Here) 10 reps on each side Step-up with Knee...

Quick Turkey Lettuce Wraps

Another recipe that is 24 Day Challenge approved. I found this recipe on SparkRecipes. Perfect low carb meal for dinner. Let me know what you think!  Introduction A fast, low-calorie meal that satisfies! Minutes to Prepare: 10 Minutes to Cook: 20 Number of Servings: 10   Ingredients 1 lb. ground turkey, 93% Lean 1 green pepper, chopped (*** I prefer Red Bell Pepper) 1 onion, chopped 1 cup carrots, chopped (I diced them thin because I don’t like crunchy carrots in my food. Allows them to cook better) 1/2 cup zucchini squash, diced 1/2 cup summer squash, diced 2 T. olive oil 2T. Soy Sauce, low sodium (*** I use Braggs Liquid Aminos) 1 t. salt or season to taste 1/2 t. black pepper 1/2 t. curry powder 1/2 t. garlic powder 10 large lettuce leaves (*** I prefer Butter Lettuce Leaves) Directions Combine turkey, olive oil, onion, carrots, green pepper, zucchini squash & summer squash in large skillet. Keep stirring and chopping up the chunks of turkey until small pieces remain. Add salt, black pepper, curry, garlic powder and soy sauce. Continue cooking until vegtables are all tender. Serve on large leaves of lettuce. Lettuce can be wrapped and held in place with toothpicks, or let everyone make their own. Makes 10 1/2 cup servings Share...

30 Minute HIIT Cardio Workout: Beginner Level

The perfect workout if you’re short on time. HIIT workouts are also known as High Intensity Interval Training.  This Routine is for those that already workout at least 2 days a week and are healthy.  What to Expect: 14 exercises: Alternating 1 HIIT and 1 Core Exercise Time: 20 secs on, 10 secs off  X 3 (use free Gymboss App) Dumbbells and Weight are optional for this routine. During the routine…. -Remember to keep those core muscles nice and tight -Don’t pull on neck when doing crunches Plank With Leg Lifts (Plank Position on Knees, Kick Leg Back while trying to keep knees Straight) 20 Secs with 10 Sec Rest X 4 Crunches reaching for the Knees (feet up and reach for the farthest part of the knee) 20 Secs with 10 Sec Rest X 4 6 Mountain Climbers with 2 Squats 20 Secs with 10 Sec Rest X 4 Scissor Kicks With Knees Bent (Lying down on back, moving legs up and down as if they were scissors)  20 Secs with 10 Sec Rest X 4 2 Jumping Jack with 2 High Knees 20 Secs with 10 Sec Rest X 4 2 Bicycle Crunches with 2 Regular Crunches 20 Secs with 10 Sec Rest X 4 Burpees 20 Secs with 10 Sec Rest X 4 Oblique Crunches 20 Secs with 10 Sec Rest X 4 WATER BREAK Plank Row Alternating Sides (Plank On Knees) 20 Secs with 10 Sec Rest X 4 Push-up on knees 20 Secs with 10 Sec Rest X 4 Squat to Shoulder Press (using dumbbells if wanted… Alternate sides) 40 Secs with 10 Sec Rest X 4 Leg Raises (Lying...

30 Minute HIIT Cardio Workout: Intermediate Level

The perfect workout if you’re short on time. HIIT workouts are also known as High Intensity Interval Training.  This Routine is for those that already workout at least 4 days a week. What to Expect: 14 exercises: Alternating 1 HIIT and 1 Core Exercise Time: 20 secs on, 10 secs off  X 4 (use free Gymboss App) Dumbbells and Weight are optional for this routine. During the routine…. -Remember to keep those core muscles nice and tight -Don’t pull on neck when doing crunches Plank With Leg Lifts (Plank Position, Kick Leg up while keeping knees Straight) 20 Secs with 10 Sec Rest X 4 Crunches with Toe Touches 20 Secs with 10 Sec Rest X 4 6 Mountain Climbers with 2 Squat Jumps 20 Secs with 10 Sec Rest X 4 Scissor Kicks (Lying down on back, moving legs up and down as if they were scissors)  20 Secs with 10 Sec Rest X 4 2 Jumping Jack with 2 High Knees 20 Secs with 10 Sec Rest X 4 2 Bicycle Crunches with 2 Regular Crunches 20 Secs with 10 Sec Rest X 4 Burpees 20 Secs with 10 Sec Rest X 4 Oblique Crunches 20 Secs with 10 Sec Rest X 4 WATER BREAK Plank Row Alternating Sides  20 Secs with 10 Sec Rest X 4 Push-up with a Rotation (Rotate until into a side plank position) 20 Secs with 10 Sec Rest X 4 Clean to Press (using dumbbells if wanted… Alternate sides) 20 Secs with 10 Sec Rest X 4 Leg Raises (Lying on Down on back, Raise legs from floor to as high as you can) 20...

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