fitness-junkie

There are 3 Simple but very important Fitness Rules:

  1. Never go 3 days without exercise.
  2. Never Miss a Monday Workout.
  3. Never Give Up.

Now Go get after that Monday Workout!

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Core Exercises

These 4 exercises are great for strengthening your core. I do them at least 3x a week after my training run. 

 Do each one for the prescribed number of reps or hold count: 

 1. Plank with Side Step x 10 reps on each leg. 

 2. Runner’s Crunch x 10 reps on each side. 

 3. Seated Twists x 15 reps on each side. 

 4. Swimming x 30 seconds. 

 Repeat entire sequence 2-3x if you have more time. 

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Beginner Bodyweight Routine

Do each of the exercises below for the prescribed number of reps or hold count:

  • Jumping Jacks x 50 reps
  • Russian Twists x 50 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Burpees x 10 reps
  • Leg Raises x 25 reps
  • Bench Dips x 25 reps
  • Bodyweight Squats x 25 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Mountain Climbers x 25 reps
  • V-Ups x 25 reps
  • Plank x 1:00 minute
  • Bridge x 1:00 minute

If you’ve got time, repeat the entire circuit 2-3 times.

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Bruce Lee Abs Workout

We know Bruce Lee as the Kick Ass Martial Arts Actor of the 1970’s. He was super fast and super fierce with a super tight body and amazing 6 pack abs.

Let’s work on getting our own with these 6 ab exercises:

  • Russian Twist x 20 reps. 
  • Leg Raises x 20 reps. 
  • Crunches x 20 reps.
  • Hell Touches x 20 reps.
  • Modified V-Sits x 20 reps.
  • 100’s x 20 reps.

Repeat 3-7x depending on your fitness level and take up to 2 minutes rest in between sets.

If you wanna get to Bruce Lee Status, aim for 90 reps of each exercise(that’s right..90) and do 5-7 sets.

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*workout source  - Neila Rey