Daily Workout Friday 7/15
November 15th, 2013
  Daily Workout Friday, November 15th

Welcome back to Women's Fit Way everyone! Today we've got another awesome full body workout. IT IS SHORT SO MAKE SURE YOU DO THIS ONE!! :) Remember our goal is to not just lose fat, but to also gain muscle tone. This will make you stronger so that you can better complete Women’s Fit Way workouts, but it will also make you feel super confident in a bathing suit!

Enjoy this workout and let me know how it goes for you in the comments! :)


WATCH ME COMPLETE THE ADVANCED WORKOUT BELOW IN REALTIME!


BEGINNERS PROGRAM 

Strength:
1x Max time High Plank Hold

*You hold the high plank position for as long as possible, then record total time.

Conditioning:
5 Rounds for time of:
10 Squats (just regular air squats--that means no weights!)
4 burpee-box jumps


*As soon as you finish the first round, start the second, then the third, etc… until the 5 rounds are finished! You should take very few breaks during this workout--Try to keep moving the entire time!

INTERMEDIATE PROGRAM 

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Daily Workout Wednesday 11/13
November 13th, 2013
Daily Workout Wednesday, November 13th

Welcome back all! I've got another blazing, totally amazing on the minute workout for you all today! This one was tough for me, but super rewarding in the end! I finished each round, so I didn't get a penalty. But, if you get a penalty or many penalties for that matter, don't feel bad!! Just attempting this working is going to be great for a beginner! So, feel awesome that you even tried it!

With that said, lets get to it! :)

WATCH ME DEMO THE ADVANCED VARIATION OF THIS WORKOUT HERE  (REAL TIME!!):

BEGINNERS PROGRAM 

Conditioning:
12 minutes, on the minute, every minute perform 1 round of:
10 
Supermans (Get those thighs completely OFF the ground!) 
3 hand stand push ups
MAX Sit ups


***To complete this workout, you must set your timer to beep every minute. You have 1 minute to complete 1 round. If you do not get to at least 1 Sit up in the given minute you get a penalty. After the workout, you must perform one 20 yd sprint for every penalty you get during the workout. Rest as needed between sprints. Just make them fast!

*PLEASE! Post the total number of penalties you get to the comments below. If you don't get any penalties post a comment telling me that! :)

INTERMEDIATE PROGRAM 

Strength: Rest Day

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Daily Workout Tuesday 11/12/13 :)
November 12th, 2013
Daily Workout Tuesday, November 12th

Welcome back all! Another 1 minute ON, 1 minute OFF sprint workout for today (plus a bonus ab workout--see my video below!!) Make sure you do better than the last time we did this workout (6/4). "Doing better" for sprints means you travel more distance this time! Push HARRRD and don't EVER give up. I know how hard sprinting is mentally, but it really is necessary for overall fitness. Not to mention, sprints feel fantastic... when they are over that is! lol :)

Good luck on today's workout!! Can't wait to hear how it goes for you!
Sarah


WATCH THE VIDEO BELOW TO SEE ME AFTER I DID TODAY'S WORKOUT (AND TO SEE THE BONUS AB PORTION FOR TODAY!)
BEGINNER LEVEL: Strength: Rest Day   Conditioning: 30 minutes of fast walking! Record total distance!   INTERMEDIATE/ADVANCED LEVELS: Strength: Rest Day   Conditioning INTERMEDIATE: 1 Minute Repeat SPRINTS! You will do 8 X 1 Minute SPRINT, 1 Minute Rest. This means you should run AS FAST AS POSSIBLE for 1 minute, rest/stretch for the following minute, repeat for six 1 minute sprints! You must consciously think about pushing yourself faster and harder. We do not want a long ...   Read more...
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Daily Workout Monday 11/11
November 11th, 2013
Daily Workout Monday, November 11th

Welcome back all!! In honor of Veteran's Day, we have a military style RUCK CHALLENGE. Watch my video below to hear the details!! I loved doing this workout, especially because I did it with a friend. So, grab a buddy, fill a backpack, and show your support for our military men/women and their families!  

We'll be back here tomorrow with SPRINTS, then a regular Women's Fit Way high intensity workout on Wednesday. I hope you all have a wonderful holiday! :) 

Sarah


WATCH MY VIDEO BELOW TO HEAR ABOUT TODAY'S DAILY WORKOUT:

BEGINNERS PROGRAM 

Strength: 3xMax squat hold 


*This means you hold the bottom a squat position for as long as possible (just like I do in my squat hold tutorial video in the above link). Repeat twice more for a total of 3 squat holds. Rest as needed between efforts (2-3 minutes). Even if your hold is only a few seconds that is great! Just keep trying for longer and longer holds every time!

Conditioning:
3 mile RUCK Shuffle, 10lbs in back pack

There are a few different ways to complete today's challenge. You can walk fast throughout the entire distance, jog the distance, or my personal ...

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Daily Workout Friday 11/8
November 8th, 2013
Daily Workout for Friday, November 8th

Welcome back everyone! I hope you had a fantastic rest day!


Remember, as with anything in life,the success of this program is dependent on your consistency. Do not let life derail your fantastic progress. It is really easy to make excuses as to why you cannot workout/eat right. You've been there, done that. Now it is time to take the high road. Give yourself the extra 25 minutes a day it takes to follow my program. Those 25 minutes truly will add years onto your life through improved health and life quality. I am just excited I am here to see your progress!

Be sure to post your thoughts/scores about this workout to the comments below! Have a great weekend and see you tomorrow! 


WATCH THE VIDEO BELOW TO SEE ME DEMO THE WORKOUT IN ...   Read more...
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