Indian Valley Fitness

While I don’t believe there is any quick way to get abs, and this isn’t my graphic, this contains a number of moves I enjoy doing that specificity target the abdominal muscles. I will add that I think too much emphasis is put on 6 pack abs. Most of the movements I include in our workouts, are full body, this includes your abs. Do your research. Look at specific movements and what muscles are targeted or worked out. Workout regularly, eat right, get strong and abs will come. But don’t waste your time on the idea of a 6 pack.

Workout #8 How’s everyone feeling?? Hopefully you are all pushing yourselves through these workouts. If you have been following along, you’d be well into your second week. Starting to see a difference and starting to feel better. Reach out and let us know about your progress. This week, when it gets nicer out, I’m going to post a few workouts that you can complete at the track. They are going to be fun, and it’ll get you outside into the fresh air. I’m also going to post a p...artner workout. I really want you to try and find a partner and complete it. I want you to see what it’s like to have an accountability partner. Having them cheer you on and you do the same for them. Give it a try. Ok, now for the workout Warmup 4 rounds 10x side lunge 10x jumping squat 10x step ups 10x abs Stretch and drink some water Workout 100 burpees Every minute stop and do 10x jumping jacks Then get back to it. Time yourself. Get a good steady pace going. This is a great workout to push yourself on. Pacing is super important. This sounds awful, but it’s completely doable. Just push through out. Good luck.

Workout #7. I’ve made this without weights, but, if you’re feeling like you need a little challenge in your day, I’ll mark where you can add weights. Make sure you post your time in the comments. Warmup ... 4 Rounds 60 sec Jog 10x high knees 10x butt kicks 10x power skips 10x long jumps Stretch and drink some water 3 Rounds (for time) 10x push-ups 20x abs* 30x squats* 40x lunges* 50x jumping jacks 60 second wall sit Add weight * For the warmup, I’ve chosen some good old fashion high school warm up moves. Take your time, get sweaty, and warm up. For high knees, you need to pull your knees up to your chest one at a time, hopping on your toes. Controlled. Butt kicks are a reverse move, where you pull your foot up to your butt, kicking it, one leg at a time. Power skips are just what they sound like. Skipping with opposite arm up with opposite leg. Be powerful. Long jumps are like front jumps, just go farther out, rather then higher. For the workout, you will complete 3 rounds of all the movements at the designated quantity. Pace yourself. Be controlled. If you go out to fast, you will require more rest later. If you pace yourself you are setting yourself up for pure success. Time yourself. Let’s see how you did. You’re only competing against yourself. Good luck.

What did you do today to move one step closer to the direction you want to be going in?!

Who’s ready for Week #2. Hopefully you’ve been following along and are starting to feel pretty good. WORKOUT # 6 Warmup ... 15-12-9 Push-ups Air squats Abs For the warmup you will perform each movement by quantity and then move on. So each movement 15 times, then 12 times and then 9 times. Once you have completed this, take a few minutes to stretch and drink some water. Workout 4 rounds 60 sec jog in plac 10x thrusters 10x OH Walking lunge 10x step ups 5x frog jumps You will complete 4 rounds of the following 4 movements. At the top of each round, you will either jog out side or in place for 60 seconds. Today will be the first workout with weight. If you have dumbbells, great. If not, get creative and just pick up something that weighs about 10 lbs. No one should be using anything more then 8-10lb weights. For the thrusters, your weights will be resting on each shoulder. You will perform a squat and as you are coming up and almost all the way up, you will push the weights from your shoulders above your head with elbows next to your ears. You will then bring them back down and do another. Make them smooth. For the Over head lunge, you will hold your weights above your head, elbows locked, and begin doing lunges. Try to complete all 10 without a break. For the step ups, choose a lower height. You will step up and stand straight up before stepping off. For frog jumps, you will drop your butt very low to the ground and swing your arms while jumping. Keep your legs wide on these. If you are still unsure, Google it. . Good luck. Have fun and don’t forget to stretch.

Where’s your head at today?! It’s a new day 1. What are your small changes?!

Here’s a super easy way to get some movement in and feel better. Set a timer for 25 minutes, when it goes off, do 25 squats. Do it all morning, then after lunch, do push-ups every 30 minutes. Just get your ass moving. You’ll thank me later.

Just a little something before dinner. Homemade Spanakopita served with a side of Taziki sauce. Have I mentioned how much better things are for you when they are homemade and don’t have anything extra. Here’s to the start of a good week.

If you happen to see a Marine around town today, don’t forget to wish him or her a Happy Birthday!! We’ll be posting a birthday workout later this morning.

I woke up this morning and was ready for a change. I was looking for a small victory and a small change. Here it is. The hubby and I do better when we are organized and prepared. Otherwise we eat everything. This will last us a couple days and is healthy and protein packed. It only took a little while to make and prep, I even made the hummus homemade. What’s your small move toward better health this week?