4/27/2020 0 Comments This weeks workouts 4/27-5/34/27
2 Rounds 2 min of work 30sec break between exercises Sumo Deadlift High pulls Walking lunges KB Swings Plank Remember to Warm up and cool down! Warm up this week 1 min jump rope or Jumping jacks Cool down 4 favorite Yoga poses hold for 60 sec each 4/28 AMRAP (as many rounds as possible) 10 min of work KB Work 5 KB Dead lifts 5 KB Swings 5 KB Hang Clean 5 KB Push presses 20 M Bear Crawl 4/29 10 Rounds for time or 15 min cap 1 Burpee 50 M Run 3 Toes to Bar 4/30 Cardio Day 30 min Bike, run, walk, jog, swim 5/1 May Day! 10 min of work Tabata 30 sec work 10 sec rest Seal Jacks Pushups Supermans Mountain climbers Close squats plank Burpees 5/2 3 Rounds for time 10 KB deadlifts 10 push presses 20 walking lunges 10 KB dead lifts 10 push presses 20 walking lunges 100 jump rope 5/3 10 min AMRAP (As many rounds as possible) 10 Wall balls 10 Hollow rocks 10 DB Floor Presses
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4/24/2020 0 Comments 4/22-26 Workouts for the weekend4/22
Warm up 10 min Cardio 5 Rounds Run 400m 30 Box jumps 30 Wall balls 30 Crunches Cool down Stretches 4/23 Cardio day 20 to 30 min bike, run, jog, walk etc.. 4/24 For time 50 X Burpees Pushups Jumping Jacks Sit-ups Handstand Holds Cool down and yoga poses 4/25 50-40-30-20-10 reps Med ball cleans Box jumps 4/26 2 rounds for time 50 Double Unders (warm up) 20 X for each Burpees Sit-ups Wall balls Thrusters Push-ups KB Swings Bent over Rows 4/21/2020 0 Comments 4/21/2020Help immune system get enough sleep!
Warm up: 20 Cross over jacks 8 ea leg Reverse Lunges 10 ea Hip openers EMOM (Every min on the min for 10 min) 20 Squats 15 Sit ups 10 pushups Cool Down: Yoga poses pick 3 favorites hold 60 sec each Keep your daily routine as similar to normal as possible!
Workout today: For time: 100 Doubleunders 21 Burpees 75 Doubleunders 15 Burpees 50 Doubleunders 9 Burpees Killer Cardio- if no jump rope (can do jumping jacks, squat jacks, seal jacks) 4/16/2020 0 Comments 4/16Smoothie of Today
1 Banana 1/2 cup Mango 1 1/2 cup almond milk 2 tbsp flax seed oil 2 Rounds 2 min Sumo Deadlift High pulls 30 sec rest 2 min Overhead walking lunges 30 sec rest 2 min KB Swings 30 sec rest 2 min planks 4/15/2020 0 Comments 4/15Smoothie Today
1 banana 1/2 avacado 1 scoop chocolate protien 1 1/2 cups of Almond Milk 1/4 tsp Cinnamon pinch of salt Cardio day 20 min jog, walk, run, bike! 4/14/2020 0 Comments 4/14Smoothie of the Day~Protein Power
1 Frozen banana 2 tbsp peanut butter 3/4 cup Greek Yogurt 1 cup water Warm up 10 Rev. Lunges 30 Jumping Jacks 10 Push ups Work out 3 Rounds of: 30 sec rest between rounds 7 Burpees 14 Plank Row (if no DB do shoulder taps) 21 Squat Jacks 1 min Rest 3 Rounds of: 30 sec rest between rounds 7 Broad jumps to bear crawl 14 side shuffles 21 Skaters Remember to cool down:) Have a great day. 4/13/2020 0 Comments 4/13Smoothie of the day
1 Frozen Banana 1 cup strawberries 1 tbsp coconut oil 3 tbsp ground flax seed 1 1/2 cups coconut milk Warm up 10 jumping lunges 10 sit ups 10 Burpees 10 Push ups Work out 20 min walk or jog Cool down 3 of your favorite yoga poses hold for 90sec each! See you tomorrow! 4/3/2020 0 Comments 4/6-4/124/6 Cardio Day
Warm up 30 sec Jog in place 10 reps Arm circles (switch directions) 30 sec Jumping Jacks Go Time! 3 Rounds for time: 10 mountain climbers 10 push-ups 10 V-ups 1 min Jump rope Cool Down snow ball fight :) or a nice walk 4/7 Warm up Dynamic stretches: Walking lunges Sumo squats High Knees Butt kicks High Skips Quick Skips 5 Rounds for time 20 Deadlifts 20 Push-ups 20 Abmat situps 20 Air Squats Cool Down 10 min walk 4/8 HITT Work out Warm up Dynamic Stretches: Through and Through Knee hugs Pick up the penny ABC Skips 3 Rounds of: 12 Air Squats 12 Mountain Climbers 12 Burpees 12 Chair Tricep Dips 12 sec plank 12 Jumping Jacks 12 push-ups 12 Russian Twists 12 lunges 12 sit ups 12 sec Butt Kicks 4/9 AMRAP (as many rounds as possible) 7 min *Pick one circuit or two or all three 7 min each #1 #2 #3 10 push ups 5 burpees to box jumps 15 air squats 20 walking Lunges 10 DB (dumbbell) push press 10 KB Swings 30 Single Jumps 15 abmat situps 10 Band rows Cool down! pick 3 of your favorite Yoga poses and hold 60 sec each 4/10 Warm up static stretches: Hurdler Hamstring Arms WO For Time: 3 Rounds 50 alt. lunges 40 sit ups 30 KB Swings 20 Air squats 10 burpees Cool down bike 10 min 4/11 Warm up; Jog in place 2 min 15- 20 min HITT 40 sec rest between each exercise 20 squats 20 lunges ea leg 10 Burpees 10 Pushups 20 Mountain Climbers 40 High Knees Cool Down; Yoga poses 5 for 30 sec 4/12 Active Rest Day ( play basketball, hike....) |
Lisa KoehlerHello I am originally form Eastern Washington I moved here to beautiful Kalispell Montana in 2013. I have been playing; coaching, teaching and working in the health and fitness field in some capacity my whole life. I had the privilege of playing college softball and basketball. In 2003 I received my Bachelor's Degree in Health Enhancement form Saint Martin's University in Lacey, WA . I am married and have 3 kiddos who are all very active, keeping me on my toes. I love teaching and coaching at all different levels, hopefully inspiring people to have self confidence and to work hard. Thank you for taking time to stop by my site. Have a Blessed Day. Archives
April 2022
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