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LABOR DAY WORKOUT:


Warm Up:  30 s each-2 rounds

  1. squat jumps
  2. pushups
  3. mountain climbers


after 2 rounds- 100 jumping jacks


SET UP: 2 MED DUMBBELLS/STEP/JUMP ROPE


Circuit #1: 60 sec work/10 sec rest ; do 2 rounds before moving to circuit #2


  1. walking lunge with DB over head (hold)
  2. run up and down step
  3. bear crawl to step-pushup on step-bearcrawl back –repeat
  4. push press
  5. jump rope (if don’t have jump rope-do squat jumps)


Circuit # 2: 60 s/10 s; 2 rounds


  1. chest press on floor
  2. box jump
  3. plank-alt front punches
  4. reverse lunge with bicep curls
  5. jump rope (if don’t have rope, do skater jumps)


FINISHER: do circuit as follows: 5 reps of all ex; then 10 reps; 15 reps, 10 reps and then 5 reps  (5, 10, 15, 10, 5 reps)


  1. dumbbell swings
  2. burpees
  3. DB squats
  4. Split jumps


CORE: 60s 1-2X


  1. Toe touches (on back-legs straight up-touch toes)
  2. Double crunch (crunch-knees to elbows
  3. Bicycle crunches




Bodyweight-400 Workout :


Do each exercise, no rest 1 round

  • 10 burpees
  • 30 sumo squats
  • 30 pushups
  • 10 tuck jumps
  • 20 rev lunges (10 each)
  • 10 squat thrusts
  • 30 squats
  • 20 plank renegade rows (no weight)
  • 30 X mount climb (30 each side)
  • 10 star jumps
  • 20 close grip pushups
  • 30 sec side shuffle
  • 10 squat thrust
  • 20 front lunges (10 each)
  • 30 spiderman planks (15 each side)
  • 60 jacks

·      


20 Minute Post Holiday weekend Workout!

 

No Weights, No machines, No Gym needed….Just your Bodyweight and a small space!

 

Whether you celebrate Passover or Easter, lets face it, there was definitely too much food around over the past week. I know I am pretty disciplined when it comes to my diet, but I must admit I definitely cheated yesterday and plan on turning things around today. It is OK to take a day to cheat, but is important to know its one day and get back on a healthy regimen the next day.

 

So, I thought to help you out by providing you with a “Bodyweight, Done For you Workout” which is a great FIX to your cheats yesterday!!!

 

It is a 20 minute challenging body weight workout which will get the job done… QUICKLY! Let’s face it were all busy and with our hectic schedules, who needs to go spend hours at the gym or even worst, hours on the treadmill or whatever you’re machine of choice is.

 

This workout is guaranteed to challenge you and not only burn more calories then the typical “cardio” machines, but will also increase your metabolism while sculpting your body (something, cardio machines NEVER do!)

 

So here’s your quick post weekend workout which is guaranteed to energize you and keep the holiday eating from showing up as belly fat!

 

Have a great week!!

 

This workout is a series of 5 Tabatas each lasting 4 mins for a total 20 minute full workout.

 

In case you don’t know what a TABATA is, these type of interval workouts are all the rage these days, and for good reason. I use them a lot in my bootcamp classes and it is usually the dreaded topper to an already challenging workout ;-) This high-intensity training is fun, blasts calories, and moves so quickly it's hard to get bored. For tabatas, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this pattern a total of eight times, making one tabata round four minutes.


WORKOUT:

 

Warm up:  1 round  (Always warm up before you start a workout!)

 

  1. 10 body weight squats
  2. 20 reverse lunges (10 each leg)
  3. 30 pushups
  4. 40 high knee runs
  5. 50 jumping jacks

 

 

Tabatas: 20 secs work/10 secs rest for each exercise-REPEAT for 4 rounds-Move on to next set

 

Tabata 1: 20 secs work/10 secs rest-4 rounds (4 mins)

 

  1. Alt front lunges
  2. Pushups (or modified pushups)

 

ex:  Do 20 secs of front lunges -rest for 10 secs and then do 20 secs pushups-rest for 10 secs, 20 secs front lunge, etc until you complete 4 rounds of each exercise (Total 4 mins)

 

 

Tabata 2: 20 secs of work/10 secs rest for 4 rounds or 4 mins.

 

  1. squat jumps
  2. mountain climbers

 

 

Tabata 3:  20 secs work/10 secs rest for 4 rounds-4 mins

 

  1. static lunges (Left)
  2. Static lunges (Right)

 

Tabata 4: 20 secs work/10 secs rest for 4 rounds-4 mins

 

  1. power jacks
  2. dips

 

Tabata 5: 20 secs work/10 secs rest for 4 rounds-4 mins

 

  1. toe touch
  2. Russian twist

If you are not sure about specific exercises, I have included a description of each exercise 

  

I hope you enjoy this workout and if you would like to learn more about how to get started with a fitness program, about weight loss or just figuring out a place to start, please come take a complementary Boot Camp class or book your 50 minute complementary assessment with me TODAY!

 

We will discuss a weight loss plan so you can get in shape for the summer….IT is sneaking up on us!

 

Aren’t you ready to get back into those skinny jeans without guilt, calorie counting, deprivation or crazy diets?? Call me today…I do sessions in person or over the phone!

 

Have a great day and an awesome week!

 

Xo Rachel