Lower Body-Workout of the Day

Todays workout will be focused on lower body. Do 3 sets total. Record the weights used and how you felt in your workout logs.

300 reps-High Knees Jumprope
10 reps each leg-Single Leg Squats
10 reps-Plyo Lunges
10 reps each leg-Single Leg Stability Ball Hamstring Curls
25 reps forward/25 reps reverse-Walking Lunges
15 reps-Cross Body Chop with Dumbbell
10 reps-Box Hops
30 reps-Mountain Climbers
Rest 30 sec then Repeat 2 more x

Cardio Blast-Workout of the Day

If you did any part of yesterdays workout your probably feeling it today. So todays workout is focused on your cardio. I included a low intensity workout to help stretch out your muscles. As always, record your weights and how you felt after the workout in your log.
20 min Treadmill
Time Speed Incline
2 min 6 mph 1 %
1 min 5.5 mph 1 %
2 min 6.5 2 %
1 min 5.5 mph 1 %
3 min 7 mph 3 %
1 min 5.5 mph 3%
5 min 9 mph 2 %
1 min 8 mph 2%
2 min 7 mph 1 %
2 min 6 mph 1 %


Do Entire Circuit 2x
20 reps-Bent over rows w/ Band
20 reps-Chest Fly on Stability Ball
20 reps-Squat to Press
20 reps-Stability Ball Hamstring Curls
20 reps-Delt Fly with Band
20 reps-Straight arm pullbacks with band
10 reps each leg-Single Leg Ball Squats
1 min Plank Hold

602 Challenge-Workout of The Day

So, todays challenge is a throwback to my second home Phoenix. Its a total body challenge that will be timed. It is an advanced workout to test your overall endurance and strength. Because it will be physically taxing on your body, take tomarrow off from weights and focus on some high intesity cardio or trail running. Move quickly from one exercise to the next making sure to use proper from with each exercise. The timer starts with the first exercise and ends when you've completed the last rep of the final exercise.
602 BW Challenge
50 reps-BW Squats
50 reps-Burpees
50 reps-Pushups
50 reps-Alt forward/reverse lunges (25 each leg)
50 reps-Box Jumps
50 reps-Situps
50 reps-Step ups (25 reps each leg)
25 reps-Pullups
52 reps-Plyo Lunges
50 reps-Frog Plank (In pushup plank position bring knee towards elbow. Alt sides do 25 each side)
50 reps-Mt. Climbers (Each time you bring a foot forward is one rep)
25 reps-Superman-Pushup-alt/arm leg raise(Do one superman, pushup from the ground to plank, raise left arm and right leg out towards wall then go back dowwn into superman)
50 reps-Military Pushup hold with leg raise (Drop chest in between hands as if you are doing a military pushup, elbows should be next to sides. Keep hips up slightly and alt bringing legs up off ground. Each leg counts as one rep)

Keep track of time and how you felt at the end of your workout in your exercise log. Take rests as needed. Remember to push yourself, but if you feel faint, stop and take a breather. This is meant to be a test to see how your workouts have built your strength so far.

Blackout-Workout Of the Day

Today we are focusing on a total body routine. Move quickly from each exercise to the next. Use heavy enough weights so that you are tired on the last rep. Today you are going for time so set your stop watch. Do all exercises, take a break as needed then repeat. Do the entire circuit 3x then Finish with the Tabata. Make sure to keep track of your time, weights used and how you felt in your workout log.

12 reps-Barbell Squats
10 reps-T-Pushups
12 reps each leg-Barbell Side Lunge to Reverse Lunge
10 reps-Towel pullups
12 reps each leg-Single Leg Deadlifts
10 reps-Superman to Toe touch
20 reps-Box Hops
10 each side-Alt arm leg raise in Pushup Plank Position

Tabata 4 min
Do 20 sec of work and 10 sec of rest. Go through all exercises then repeat once more.
Burpees
Body Weight Squats
Squat Jumps
Pushups

Core Circuit-Workout of the Day

I'm back from vacation! I had a great time visiting friends and clients in Phoenix. I hope everyone had a great week and kept up your workouts.
People are always asking me how I stay in shape. The truth of the matter is I never make excuses. Being in Phoenix was a great excuse to take it easy. I didn't have access to a gym or equiptment, so I could have taken a whole week off. But, I planned ahead by taking my jumprope and making up workouts so I'd be prepared when I got down there. As it turned out, the weather was beautiful so I did alot of hiking and running and most of my workouts I did outside. Its amazing the workouts you can come up with if you just use a little imagination. You don't need fancy equiptment or a gym membership, most of the time your bodyweight is all you need to get a good workout. Stop making excuses for why you can't workout out. I've trained alot of people who were told they shouldn't be working out. But, suprise suprise, once they started some daily activity most of their ailments went away. I refuse to sugar coat things for my clients or friends. Losing weight and staying in shape is hard work. Yeah your're going to be challenged and your're going to sweat and be out of breath, but if you put in the hardwork it will eventually pay off. Start challenging yourself today! If you fail, learn from it. If your workout has stopped challenging you, change it. Don't ever be content with a life that has become stagnant and void of new challenges. People are capable of so much more then they ever give themselves credit for, it's just easier to adapt and settle into normalcy.
Todays workout will be focused on core and chest. The whole circuit will be completed five rounds for time. Push yourself from one exercise to the next using proper form. Write your time and how you felt in your workout log.
Complete 5 rounds for time
Jumprope-200 reps
Pushup to half burpee-10 reps (Start in pushup position with feet out wide. Do pushup, then hop feet forward and together like doing burpee without getting up. Hope feet back out wide then back into a pushup)
Plank hold with kickback-1min (While in plank position on elbows, alternate kicking legs up)
Up down plank to pushup hop-12 reps (Start on elbows in plank position, put hand under shoulder then pushup into a pushup position. Hop hands out wide and do a pushup then hop back together and down into plank)
Plank hold frog-1min (In plank position, alternate bringing legs toward elbows)
Knee Hop ups-12 reps (Starting on knees, hop up and land on feet. Kneel back down and repeat)
Pullup to knee tucks-10 reps(Do one Pullup followed by knee lift)
Box hops-20 reps

Leg Suicide Round 2-Workout of the Day

For todays workout we will be redoing the Leg workout from December to see how youve improved. Once again, set your timer and try to get through the exercises as quickly as possible.

Pause only to catch your breath and grab a drink.

The workout is as follows:100 revolusions of reg jump rope

30-Prisoner Squats

5 each leg-Single leg burpee to pushup

Repeat all exercises



100 revolusions of running with jump rope

10 each leg-side lunge to single leg squat with jump

10 reps-military pushups

Repeat all exercises



100 revolusions of sgle leg jump rope-alt 20 reps each leg

10-low squats to rollback and pullup

20reps-Chair dips to knee ins(each dip will bring both knees to chest alt)

20reps-(ATG) Low Squats

Repeat all exercises

Hop to it-Workout of the Day

Todays workout is a total body tabata based workout. I want you to go all out for 20 sec, then rest for ten. There are 5 different groups of exercises and each group you will go for 4 min, 20 min total. You will go for 20 sec and rest for 10. (For an extra challenge, keep track of how many times you completed the exercise in the 20 sec). Keep track of all of your progress in your workout log.

20 min total body workout
-Bw Squats/Rest in Chair pose at bottom of squat holding arms over head
-2 Plyo Lunges to Burpee and Pushup

(Do 4 rounds of 20/10 intervals 2 min)-Squat to Press with Band
(Do 4 rounds of 20/10 intervals 2 min)-Box Hops

-Plank Reach(Start in Plank position with two towels under hands. Slide one hand forward as you slowly bend other arm slightly. Bring arm back and repeat on other side)
-Frog Hops

-Alternating Pushups on hand on medicine Ball
-Side Lunge Hops(Start w/ legs wider then shoulder width apart. Throw body weight onto right leg as if doing a side lunge then push off to left leg into lunge)

-Alternating Lunges
-Weight hop over to ground touch(Start in Squat position with weight to right side. Explode up from squat hoping up and over weight and land on other side into squat position then jusm back over)

Beginners Total Body Workout

First off I'd just like to say good luck to everyone who entered the Get Fit Challenge! I'm always available for questions if you feel like your having trouble with workouts or staying motivated.
Because theres alot of people who are just starting out with their workouts, todays workout is a basic beginner style workout. You will need a stability ball and free weights. Choose a weight that is heavy enough that you will be challenged but will be able to keep good form with. We will be focusing on higher reps. Keep Track of the weights used in your workout log.

Repeat Group 3x
20 reps-Stability Ball Squats w/ weights
20 reps-Stabilty Ball Chest Press
20 reps-Hip Bridges
20 reps-Center Chop w/ Weight
20 reps-Crunch ups-(Make3 sure to bring shoulder blades up off ground. Reach hands towards knees and keep abs tght)
Rest 40 sec then Repeat 2 more x

Repeat group 3x
20 reps-Static Lunges
20 reps-Bent over Row W/ dumbbells(Bend foward at hips, make sure back does not round. Keep abs tight, and focus on squeezing shoulder blades together, and keeping elbows close to sides when pulling back)
20 reps-Bench Squat to shoulder press(Let weights hang next to sides, squat onto bench making sure to sit back on heals. Stand back up, keeping weight on heals, when standing bring weights up toward bicep, flip hands out and press over head. Then reverse the action.)
12 reps each leg-Bench Step Ups(Stand in front of a step, put on foot starting on step and press through heal of front foot to stand up on bench. Do 12 x on each leg)
10 reps each arm-Opposite arm opposite leg reach(Get down on hands and knees. Make sure knees are directly under hips and hands are directly under shoulders. Make sure back is straight and abs are tight. Slowly reach opposite arm and opposite leg up at same time until they are straight. Make sure hips stay in line with floor. Hold for 3 sec then lower. Repeat on other side.)
Rest 40 Sec Then Repeat 2 more x

Total Body Bliss-Workout of the Day

Happy Sunday Everyone! Don't forget, today is the last day to sign up for the workout challenge. Make sure to get your entries in if you want a shot at winning the $100 gift card!
Today is a total body routine combing a cardio group with a more weight focused group. Do 2 sets of the first group and 3 sets of the second. Keep track of the weights used in your workout log.
Do this group 2x before moving on to next group
20 reps-low jumping jacks
10 reps each leg-Single Leg Squat w/ Posterior Reach-Keep ball close to your chest for single leg squat. After you come up from squat reach over your head with ball and bend back towards the wall making sure to keep your abs super tight.
20 reps-Plie Squat Jumps
10 reps-Squat to row w/ weights(Keep weights in front of legs when doing squats. In squat position pull back into a row)
10 reps each leg-Single Leg Burpee to Pushup

Do 3 sets of this group
300 reps-Jump Rope
20 reps-Center Chop to overhead alt reverse lunge with weighted ball or Dumbbell(Each chop is considered on rep. Start with feet shoulder width apart, do center chop, when weigth is overhead go into a reverse lunge. Press forward and straight back into a chop.)
10 reps-In and Out Pushups w/ weights(Start with weights a little wider then shoulder width, do wide grip pushup. Come up from pushup and bring weights directly under shoulders to military pushup. Keep core tight the entire time. Dont kneel down to move weights)
20 reps-Squat to Leg over-(Squat in front of bench or chair, at top of squat bring right leg up and over in an arc. Do another squat and do the same thing with left leg. Each squat is one rep)
10 reps-Dive Bomber Pushups
20 reps-Alt single leg toe touch(Keep on leg straight up and one straight out. Neither leg should ever touch ground. Crunch up and touch left leg with arms, switch legs and then touch right)
10 reps-Russian Twist w/ Ball(3-4lbs)(This will be alternated witht he vsit. While sitting back on tailbone, do 5 russian twists. Keep abs tight and feet off the floor. On 5th one put ball on top of ankles and do 5 vsits without resting hands on floor. Grab ball and go directly to 5 more russian twists. Do this till you hit 20)
10 reps-Vsit

Total Body SuperSet-Workout of the Day

Todays workout will be focusing on supersets. Do each exercise back to back and then rest for 30 sec becore repeating. Do each superset 3x before moving to the next. Write all weights used in your workout log.

10 reps-Dumbbell Squats
12 reps-Side Lunge to Calf Raise

10 reps-Decline Pushups
12 reps-Chest Fly on Stability Ball

10 reps-Bicep Curls
12 reps-Hammer Curls

10 reps-Arnold Press
12 reps-Side Dumbbell raise

10 reps-Weighted Crunch on stability ball
1 min -Plank Hold

10 reps-Dumbbell Bent over Row
12 reps-Straight arm Pullback

10 reps-Skullcrushers
12 reps-Bench Dips

Back Attack-Workout of the Day

Today is a timed round. You have 20 min to complete as many rounds as possible. At the end of the 20 min, finish up with 5 min of fast paced jump rope. Keep track of rounds in your workout log.
20 reps-Frog Jumps
5 reps-Pullups
10 reps each leg-Alt Front Lunges
10 reps-Squat hold with row use a band(palms facing eachother)
20 reps-Superman Pullbacks(Lying on stomach, raise arms and legs at same time, at top pull elbows down towards side while squeezing shoulders blades down and together, then push back up and bring body down)

Total Body-Workout of the Day

Today is a total body workout made up of three different groups of exercises. Do 3 sets of each group before moving onto the next. Take a slight break at the end of the group of each set. Keep track of weight used in your exercise log.

10 each leg-Reverse slider lunge w/ front raise(Start in lunge stance with back leg on towel. Slide your back leg back and then push through front leg to bring towel forward. Do front raise when leg is back)
10-Regular grip pullups
20-Lying Leg Raises
100 reps-jump rope

5 reps each leg-Side Lunge to single leg shoulder press
10 reps-Wide pushups to diamond pushups-Either hop or walk your hands from diamond to wide pushups
12 reps each leg-Plank knees to elbows

15 reps-Squat hold with tricep pullback(With band)
12 reps each arm-Alt front raise lying with stomach on ball
10 reps-Center crunch with weight to side rotation(with hands overhead push weight up toward ceiling, walk feet forward a little bit so that ball is at shoulders and roll on to right shoulder keeping abs tight then roll to left and back to center, that is one rep.)
100 reps-jump rope

20/20-Workout of the Day

Today were kicking your butt into shape. :) You will be doing a set of 10 different leg and core exercises followed by some high intesity cardio. Make sure to write down the weights used and how you felt at the end of the workout.
20 reps-Dumbbell Squat to Bench Stepup(With dummbells at side squat in front of bench come up and step up on to bench with right leg and kick left leg back. Step back down and go into a squat. Do 10 reps on each leg)
20 reps-Supermans
20 reps-Low squat to overhead reach and reverse lunge with weighted ball or weight(Do 10 reps each leg. Start with feet shoulder width apart, squat down and hit bal to ground. Stand up bring ball over head and step back into a reverse lunge. Then step back into squat. Finish 10 on right leg before moving to left)
20reps each side-Oblique Crunches
20 reps-Prisoner Squats
20 reps-Overhead Plyo Lunges-(keep arms straight overhead , each time you do a lunge is one rep)
20 reps-Leg raise to butt lift with bent knee ground tap(Raise legs up from the ground, at top push heels toward cealing and raise booty off the ground. Bend knees slightly and bend legs toward ground and tap floor with knees then do same to other side. Bring back to center. That is all one rep. Do 20 reps)
10 reps each leg(3 pulses each rep)-Shoulder Bridge w/ single leg Pulse(Start with ankles resting on stability ball, raise hips so that you are resting on shoulders, pull ball back while keeping hips raised, pause when feet are flat on ball. Put on leg out straight and raise and lower it 3 times. Dont let hips drop. Put foot back on and roll back out. Do 10x each leg
20 reps-Walking Lunge w/ chop to Burpee Pushup w/ weighted ball(Do 2 walking forward lunges with a alt chop(bring weight across body and to hip) On second lunge bring feet together, hop back and do a diamond pushup on ball. Hop back up and do 2 reverse lunges w/ chops. Every lunge counts as one rep. So youll be doing 10 pushups total.)
20 reps-Bench Hop overs(If you dont have a bench, hop over a line or can, or some books)Put hands on bench, while bent over you are going to hop over bench from side to side. Each time you hit is one rep.
Jump Rope
5 min Total-1 min regular pace
2 min fast paced
1 min regular pace
1 min all out
4 min Heavy Bag Work(Tabata Style)
Do any combination that you want, just make sure your intense and using good hitting form. You will be doing 8 rounds of 20/10 intervals(20 seconds of all out intensity followed by 10 seconds of rest. But instead of standing there hold a squat for 10 seconds. Get low, no cheating.) If you dont have a bag do shadow boxing or you can do intervals of burpees(squat down kick your feet back, pushup then jump up)

The Stabilizer-Workout of the Day

Todays workout is a 20 min time challenge consisting of 5 exercises. Its going to challenge any weekspots you may have in your body so push yourself. Start your timer and do as many rounds as you can of the following exercises. Right down the number of rounds you completed and the weights you use. Good Luck!
100 reps-Jump Rope
10 reps-2plyo lunges/pushup/thruster w/ light weights(Do 2 plyo, kick legs back into a pushup, hop legs forwards, make sure feet are planted on the ground, drive up through your feet and push weights over head as you hop off the ground)
10 reps-Can slide-Take 2 cans(If your're on linoleum put socks around them(if you live in a bad neighborhood they can double as weapons:P) start on knees and w/ arms outstretched and abs tight slide forward as far as you can straightening your body as you go. Pull back, keeping your abs tight.
10 reps-Pike Pushup w/ wall walk up(Add an alt arm lift at the top if you are strong enough, you cant continue working out if you have a crushed spine)
5 reps each leg(10 reps total)-Single leg squat roll back to two legged get up-Squat down with a single leg and roll back and forward and stand up with two legs

Round and Round-Workout of the Day

Todays workout is a circuit that you will be doing 4x. This is times so break out your stopwatch. Keep track of your progress and weights used in your workout log.
Do 2 rounds(Start w/ first exercise go through as quickly as possible then go back up from the bottom-when u get to bench hops youll go into the tricep ext-one you get back to the top thats one round. Do this twice. Youll be doing all exercises 4x)
12 reps-Split squat w/ bicep curl to reverse press
10 reps-Decline Pushup w/ walk over(Feet on bench or couch, do pushup then move hands and legs over twice then do pushup. Move back other way)
1min-Plank Hold with alt leg pulse(In elbow plank stance move leg out to side 10 x then switch sides. Alt for
one min)
20 reps-Alt arm pull over with toe touch. (Start with arms behind your head and legs out straight not touching ground.Bring one leg up as u bring you reach up to touch toe come back down and switch legs. Legs should never touch the ground)
10 reps-Wide grip Pullups(Do as many as you can then do negatives-hold at top then slowly lower for 6 sec then repeat.)
12 reps-Hanging Knee raises
12 reps-Static lunge hold with overhead tricep ext (Can be with band or dumbbells. U are going to hold it in the down portion of a static lunge. Make sure not to let elbows drop as you do your tricep ext.)
10 reps-Bench hop overs(each time u land on the starting side is one rep)

GetFit in 2010 Weightloss Challenge

GetFit Challenge
The Get Fit Challenge officially Starts Jan 11th. The winner of the contest, the contestant who shows the biggest improvement in body composition and weight lost, will recieve $100 gift card too the clothing store of your choice.

Rules
1. Contest will start on Jan 11th and run through April 5th. You must enter the contest by midnight Jan. 10th to be eligible. Send final results by midnight April 5th.
2.The challenge is open to everyone, not just clients of Flashpoint Fitness. So, if you have friends who are trying to lose the weight, feel free to tell them about the contest.
3.The winner of the contest will be chosen on April 7th.
4. Send an email to flashpointfitness@yahoo.com w/ the following information before Jan 11th:
1.First and Last Name
2. Age
3. Email Address
4. Fitness Goals for 2010/If you win where would you like your gift card from
5. Circumference measurements of: neck, chest, bicep, waist(across your belly button), hips(feet together, widest part), thigh and calf
6. Body Weight and body fat if you know how to take it
7. 3 pictures taken with that days newspaper to veryify that its legit-One from the front, side and back(It can be in workout clothes)
5. On April 5th send your final Measurments and pictures to flashpointfitness@yahoo.com
All of this information is private and will not be shared with anyone else. I just need it to verify that you are losing weight and the circumference measurments are accurate.

The winner of the contest will be announced on April 7th and since most stores do online giftcards you can choose to have it emailed or mailed to you.

I hope we get alot of people excited about this contest. As always I will be posting information on my blog about workouts and diets. Im also going to try and get videos up on my youtube channel flashpointfit, to go with the workouts. If you have any questions about the contest or workouts in general feel free to email me at flashpointfitness@yahoo.com
-AY

Jump to it-Workout of the Day

Today will be focused on the lower body. Move quickly from one exercise to the next and take rests as needed. Record wts used and your progress in your workout log.
Do 3 rounds of this group
20 reps-Deadlift to row
12 reps-Side Lunge to Press(right leg)
20 reps-Sumo Squats (Take a wider then shoulder width stance with toes pointed out, drop weights between legs and drop into squat)
12 reps-Side Lunge to Press(left leg)
20 reps-Sumo Squats
20 reps-Plie Squat Jumps

Do 3 rounds of this group
10 reps-Plyo Lunge to Squat(Start in squat, jump into lunge, then back into a squat, then lunge on other leg. After youve lunged on both legs and squatted that is one rep)
10 reps-Side Box Step up to side leg raise w/ wts(right leg)
10 reps-Box Hop
10 reps-Side Box step up to side Leg Raise(Left leg)
10 reps-Box hop
10 reps each leg-Side Lunge with front raise to reverse lunge with press(Start with wts at sides when you go into a side lunge move weights in an arc til theyre above shoulders, press back into the middle and drop wts to shoulders. Kick back opp leg into a rev lunge and press weights over head. This is one rep)
5 reps-Squat to angled jumps to reverse hop (Start with 10 squats, then jump forward at an angle 3 times. With each jump you will be sinking low and landing on alt legs. So start on left leg jump forward and to the right then forward and to the left. Then Jump backwards on both feet for 3 jumps. Do all this 5x)