This is one of my FAVORITE leg exercises…..there are so many variations! Front lunges, reverse lunges, alternating lunges, walking lunges, stationary lunges……the possibilities are endless!!!! Enjoy!!! While this move is geared towards working your legs- it almost always gets that heart pumping! Double Whammy!!!
Ok– This is it!! FINALLY! I have been promising to start posting exercise demos!!! Well here they are! I will be posting 1 new demo per week!!! You can access all the demos- by clicking on the Exercise Demos Catagory on the left hand side of the blog- OR by going to my You Tube Channel http://YouTube.com/BeckyWenner
If you want to be kept up to date on all new video postings by Becky’s Fitness Company – you can subscribe to my you tube channel!!!
I love the Squat Jump – it is a great way to add cardio training to any strength training regimine, and this exercise almost always shocks those fast twitch muscles to get great sculpting results from you leg training!!! These exercise demos will also be used for my VIRTUAL BOOT CAMP!!! A really neat program for those of you who cannot make it to boot camp each day– I email you the daily motivational email and workout!! I also review food journals and talk fitness! You get all the benefits of boot camp – without coming to camp each day!!!
Finally– in an effort to create commroderdie and accountability I have developed a new program called FitNTweet! Throughout each day I will post a meal or two that I eat, post the occasional workout I just performed and answer some of your fitness and food questions!! I would love for you to start following me on Twitter
http://twitter.com/Beckywenner and join my TWIBE!!!!
Later this week on Thursday I will be heading to the recording studio to create my MP3 workouts!!! They rock!! So all sorts of neat things going on here…..I will be back later in the week with a healthy recipe and easy healthy meal tip of the week!!!
As Always,
Stay Focused Until the Miracle Happens!
Becky
Hello!! Hope you all had a great weekend!!! I surely did. As the summer approaches, many clients ask me about workouts that can be done while on vacation or traveling for work. One of my favorite ways to ensure that you can strength train in addition to performing cardio while you are away is to utilize calisthenics as well as BANDS. These are great tools which are often overlooked when at the gym. Bands are inexpensive, light and easy to carry in luggage. What’s more is, the change in your routine will often yield visible results! What’s better than that? Getting more fit while on the road? This is a beginner workout that I always have my clients perform. Enjoy!
So it is that time of year……where we take a hiatus from Boot Camp- and spend time with the family….friends and loved ones- to remember those who have given their lives for our country and way of life……Enjoy the weather get outside and BE ACTIVE!!!!
The first outdoor camp of the 2009 season has come to an end….in looking back- don’t be too hard on yourself- acknowledge your accomplishments- no matter how big or small- and look forward to a NEW YOU with a huge bright smile and a feeling of endless possibilities for things to come. I always tell my clients- look at fitness, health and well being as a constant life change……there will never be a day when you should feel your fitness and wellness goals have been accomplished- you must always be on the road to achieving new goals- or else boredom will set in- and you know what happens then……
Now what….camp is over…..what is your next adventure to keep the momentum going? An adventure race? A triathalon? Eat Clean 85% of the time……no more red meat? There must be something out there you want…and if it is simply to live and be healthier- then outline how you will accomplish that goal and go for it full force!!! BUT be realistic – so you don’t set yourself up for failure! If you have a tough goal you want to accomplish- do it in BABY STEPS…..Little by little……over time…..
Good Luck- and remember- I am here if you want to talk!!!
BECKY’S DAY O’ CIRCUITS
This is a full body workout- including cardio- and should not be easy! Good Luck and have Fun!!
Warm up and Stretch 5 minutes
Run 1 mile
Circuit # 1
This should be done in a pyramid form- each exercise for 10 reps down to 1 rep…..
Push Ups
Reverse Fly
Military Press (Shoulder Press)
Front Raise
Run 1 mile
Circuit # 2
REPEAT FOR 10 MINUTES
20 Step ups on a high curb or bench each leg
20 walking lunges and back
40 high knees in place
Run 1 mile
Circuit # 3
AB CIRCUIT WITH NO BREAK BETWEEN MOVEMENTS (1 MINUTE FIRST ROUND 30 SECONDS SECOND ROUND)
Full Crunch with hands over head meet in the middle with knees and arms
Reverse crunch
Scissor Kicks (feet in air open legs wide – version of flutter kicks)
Shoulder to Knee (weight on one shoulder working one side then switch)
Sitting in “V” position alternating elbow touches to the ground
Have FUN!!!! I will post another workout next week!!!!
Greetings!! Another amazing week at the Fitness Company!!! WOW! On Wednesday afternoon I got a call from my Group Fitness Manager at Equinox asking if I was available to do a Beach Body Boot Camp segment on Good Day NY with Mike Woods for Equinox!!! Was I available?? ABSOLUTELY!!! I am currently awaiting the link to be posted and for a copy of the segment to post– but in the meantime- the pic from the shoot is above….It was a blast and Mike Woods is just as great off camera as he is on- really a great guy.
In the spirit of this Beach Body Boot Camp workout with Mike Woods- I have posted a Beach Body Boot Camp workout for you below!! Enjoy!!!
MISSION IMPOSSIBLE – CARDIO AND STRENGTH – BECKY’S BEACH BODY WEIGHT CHALLENGE
I suggest- a 5 minute warm up and stretch- and then a steady state cardio blast- for about 15-20 minutes…..running, walking, biking……whatever you chose- then – prepare yourself for a challenge! The first go round is easy- as the reps get higher the challenge becomes greater!!! Have FUN!!!
HAVE A HEALTHY HAPPY AND PEACEFUL SUMMER. I CAN’T THANK YOU ALL ENOUGH FOR MAKING THIS FITNESS COMPANY A SUCCESS! WITHOUT YOUR TRUST, HARD WORK AND DEDICATION – THIS MISSION COULD NEVER BE ACCOMPLISHED. THANK YOU FOR CHOOSING ME AS YOUR TRAINER. I LOOK FORWARD TO AN AMAZING 2009 SEASON!!! MAY THE FORCE BE WITH YOU!!!
AS ALWAYS,
STAY FOCUSED UNTIL THE MIRACLE HAPPENS
TO YOUR SUCCESS AND HEALTH,
BECKY
Many people believe that in order to properly execute a cardiovascular and weight training program, they need to utilize a gym or health club.That is simply not true.Another misconception is that cardio and weight training are two distinct forms of exercise that cannot be performed simultaneously- that is not true either.Becky’s Fitness Company strives to assist the busy modern day person attain a healthy lifestyle though time efficient workouts and proper nutrition.In creating workouts for my clients, I emphasize exercises that can be performed in a variety of ways and in the shortest amount of time possible to ensure they get the work done; rather than have them put it off due to the feeling of being overwhelmed with yet another task to accomplish in a day.An hour is often a large commitment that many people cannot make to fitness.It is my personal belief that any exercise is better than no exercise…and I always advocate if you do not have one solid hour to dedicate to a workout- then do one in 20 minutes or 30 minutes!Whatever time you have!
The following is a unique versatile workout that can be completed in several ways. First it can be done in a continuous circuit to allow for a complete cardio and strength training workout; if done this way, the circuit should take 50-60 minutes to complete.It is a total body workout that is meant to be challenging.Or, it can be broken up into 20 or 40 minute segments.You can perform this workout 2-3 times per week taking 1-2 days off in between workouts to give your body time to rest and recover.Set up your stations prior to commencing the workout so you can move directly from one exercise to the next.Use a weight that challenges you- keep in mind that weight may be different depending on the body part you are working in a particular exercise.Drink water as needed.Repeat the circuit 4 times, performing 12 reps for each exercise.Exert continuous effort; you should lift a weight that is challenging-but that you can complete the 12 reps with and work hard.This full body circuit can be completed at home or in a gym.
Becky’s Body Fat Blaster Workout
Perform each of the following exercises for 12 rep sets
Do each exercise in the circuit immediately after the other
Repeat the circuit 4 times
Dumbbell Bent over Row
Dumbbell Squat Jumps
Push ups
V-Ups
Dumbbell Arnold press
50 Mountain Climbers
Dumbbell Bicep Curl
Dumbbell Stationary lunge (each leg)
Standing french press
stiff leg dead lifts
simulated jump rope 2 minutes
Please consult with your doctor prior to starting this or any exercise program
