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quick workout

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Workout Of the Week - "May Your Body Sweat, Scream, and SLAY!"

What’s up fit freaks? It’s your girl Jenn here brining you another full body WOW.

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This week, per usual will be quite a sweat session. This will be a new style I haven't created for you yet, but it will be intense and keep your metabolism boosted through the entire rest of your day. For this workout you will need a stop watch of some sort to follow when the minute is up. 
This workout will only incorporate 5 exercises and last for only 25 min. Yup that’s correct. You heard it here. ONLY 25 MINUTES, and all you need is 1 medium to heavy sized kettle bell. 

Always remember you must push to the uncomfortable to get the results you want. Nothing in life is easy. If it was…well it wouldn't be worth it. So push hard and go harder. 

Lets get started shall we?

How Long: 25 minutes plus a 5 minute warm up 

What You'll Need: 1 KB medium/heavy weight, stopwatch/clock, water, mat, and a smile 

The Warm Up: 
3 Rounds
Jog/Run 2 Min
5 Inchworms
10 Pushups
15 Squats with a 2 seconds hold at the bottom
20 Hip Raises 

The Workout:
Once your equipment is all set up you will hit the start button on your timer and perform the first exercise with the designated number of reps. When you have completed the number of reps, you rest for the reminder of the time you still have in the minute. Once the second minute hits you then do the second exercise and its designated number of reps. Again your rest is the time left before the next minute is up. You will do this for five different exercises. Once you have done all five you then, without rest, start back up at the top. Beginning at exercise one again. This will mean you will begin exercise one at minute 6. Continue this workout till 25 minutes is up. You should have ran through this circuit 5 times to total 25 minutes. 

1st Min
KB Squat Curl to Press x 30 

2nd Min
Burpees x 20 

3rd Min
KB Swings x 30

4th Min
KB Overhead Sit Up + Russian Twist x20
    Only twist to one side after sitting up. Thats one rep. Next time you sit up         twist to the opposite side. 

5th Min
Star Jumps x 20 

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Workout Of the Week - "Quick “No Excuses” Power Workout"

Hey, hey everyone!!! It’s your girl Jenn here, coming to you this week with a super quick, fast, and hard W.O.W. 

We all have those days where we feel as if there is no time for a workout. Excuses get made and there goes a day with out a workout. Well have no fear my fit freaks. This workout can be done anywhere and its only 16 minutes long. One piece of equipment, and an interval timer. Y'all know I love using intervals i.e HIIT formats because it’s super quick and allows you to not have time to think and just move right into the next exercise.  I need to stress this though, in order for this type of workout to be beneficial and successful, you must work at your highest capacity. You must feel like you're running out of breathe by the time you are already on your 2nd or 3rd exercise of the first circuit. Push past what you think you can and go! Go hard, keep good form and go fast. 

This workout is also perfect for anyone who is participating in our HEAT Meltdown Challenge. It kicks off today and is a 90 day transformation challenge. First place winner gets some amazing prizes. 

Okay enough talk lets get into it. 

How Long: 5 Min warm up + 16 Min Workout 

What You'll Need: 1 Dynomax Ball/ Slam Ball

The Warm Up: 
5 min jog, bike, stair master, elliptical, or jump rope 

The Workout: Set Your Interval Timer for 40/10 (work/rest). 5 Exercises for 4 Rounds = 20 Rounds Total 

        Note: Unless specified in the workout you will be holding onto your Dynomax/Slam Ball the entire workout 

1) 10x Over head high knees  + 1/2 Burpee 

2)    3 Jump Lunges + Side to Side Rainbow Slam
    After completing your jump lunges stay in your lunge and slam the ball both to the outside and inside of your front balancing leg.  

3)   Squat Jump Slam + Low Squat Jump Forward and Back
    Start in a squat postion, ball should be on the ground in between your legs. Power up into a squat jump and while in the air slam the ball down. Catch the ball and while still in a low squat position jump forward and backward. You should never come of a squat unless in the air from the jump. 

4) Pike Up & Overs
    Hands on the ball in a pike (downward dog ) position. You should look like and upside down V. Controlling your core jump with both feet glued together from right to left. Like you are trying to jump over something high thats in the middle. 

5) Burpee on the ball 

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