Daily Workout Monday 10/22
October 21st, 2013
Daily Workout Monday, October 22th

Welcome back ladies! Today's workout is going to be as tough or as easy as you make it! I ended up doing a moderate version of this one because I was feeling sick when I did it. However, you can push hard and make it a high intensity workout like we normally do! 

K, enjoy this workout! Please post your times to the comments below! :)

WATCH ME COMPLETE THE ADVANCED WORKOUT BELOW IN REAL TIME! 

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!

1x Max time High Plank Hold

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

Conditioning:
8 Rounds for max reps of:
20 second MAX push ups 10 second REST 20 second MAX V Sits 10 ...   Read more...
Comments (1) »
October 19th, 2013
Daily Workout Saturday, October 19th

Welcome back to Women's Fit Way everyone! I absolutely love today's workout because it is a little different than what we normally do and I LOVE change! I was sick while I shot this workout and it left me feeling better than when I started! Book mark this daily workout to always have a go-to workout when you get sick next!

Alrighty! Here we go again with another strength intensive, brand new workout that you can do anywhere (including in your living room like I did today! :)

WATCH ME COMPLETE THE ADVANCED WORKOUT BELOW IN REALTIME!

BEGINNERS PROGRAM 

Strength: Rest Day

Conditioning:
As many reps as possible during:
1 set tabata flutter kicks

1 set tabata side planks (alternating sides each interval like I do in the video above)
1 set tabata superman hold
1 set tabata side planks (alternating sides each interval like I do in the video above)
1 set tabata V Sit holds

*FOR BEGINNERS ONLY!! 1 set of beginner tabata = 4 Rounds of 20 seconds ON, 40 seconds REST. Repeat each tabata set back to back. You should do a 20 minute total workout by the end of this.

Post thoughts and total reps to the comments below.

INTERMEDIATE PROGRAM 

Strength: Rest Day

Read more...
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Daily Workout Friday 10/18
October 18th, 2013
Daily Workout Friday, October 18th

Hey all!! Welcome back! Today's workout is another one of our go-to workouts! Make sure you always time yourself and count all of your reps on these workouts. It is super empowering to see your progress once you do a workout for a second/third time! I've done this particular workout bunches of times before and I am super happy to report that I did it faster today than I ever have before! I hope you can say the same after you complete this workout for yourself! 

Good luck,
Sarah! :)



WATCH THE VIDEO BELOW TO SEE ME DEMO THE ADVANCED 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!

1x Max time High Plank ...
  Read more...
Comments (1) »
Daily Workout Wednesday 10/16
October 16th, 2013
Daily Workout Wednesday, October 16th

Welcome back to Women's Fit Way everyone! Remember, tomorrow is a REST DAY!! (Whooo!!! :) This means you must pussshhhh super hard on this workout! You can do it! All you have to do is keep moving! No matter what we are not giving up or taking pauses/water breaks (well, okay if you are dying you can take a water break. Otherwise, NO WATER FOR YOU during the workout--well okay. Don't die. Drink water but only if absolutely necessary! :) We are just going to work through the pain/soreness because it is all oh-so-good-for our muscles!

Be sure to "like" me on facebook at http://www.facebook.com/pages/Womens-Fit-Way/353773241367623


WATCH ME COMPLETE THE ADVANCED WORKOUT BELOW IN REAL TIME!
BEGINNERS PROGRAM 

Strength: 1xMax Supine Bar Pull Ups


Read more...
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Daily Workout Tuesday 10/15
October 15th, 2013
Daily Workout Tuesday, October 15th

Welcome back to women's fit way! I've missed you all!

Thank you all so much for being patient with me during my unanticipated week off last week. (and a special shout out to Jen for worrying about me during my absense! :)  As a lot of you know-- in my life outside of WFW, I am a special educator. Although I love them, my little 3, 4, and 5 year olds are walking, talking, coughing, sneezing, pooping sick-germs and they finally got me! Last week, I was hit hard with a common cold and a stomach virus. I am sorry I didn't update you on here. I will try to always update in the future if I have to unexpectedly take some time off. Anyways, I am BACK and better than ever with brand new workouts! :) 

Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by recruiting more muscle fibres, around two or three times as many when compared to running on the flat. The "bouncy" action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in their sport/event, it can mean higher running speeds and shorter foot strike times.

Hill training offers the following benefits:

  • helps develop power and muscle elasticity
  • Read more...
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