Design Your Fitness Destiny

My name is Destiny and I'm a former D1 collegiate volleyball player and current high school volleyball coach and personal trainer. I have a passion for helping people get fit! I have a B.S. in Kinesiology and an M.S. in Exercise Science - Biomechanics. I am a NSCA certified Strength and Conditioning Coach. Follow me on Twitter @destinyschild32 "Destiny is not a matter of chance; it is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved." - William Jennings Bryan

[destinyfitness32]

Saturday workout ✔

[destinyfitness32]

STADIUMS!!! Its been too long since I posted something so here's what I did today... Stadium bleachers. Sprint up first half and walk the second half. The walking feels harder lol. Definitely a good workout! Stick with those New Years resolutions people! 75% of those who made a fitness New Years resolution will give up on it - don't be that person!

[destinyfitness32]

4 Mile Milestone

Some people might not look at this as a great accomplishment but I’m pretty proud of myself. Hey, everybody has to start somewhere right? For some people ONE mile is a huge deal and I understand and applaud that accomplishment too. First of all you should know that I’m a terrible runner. I have never liked running and was always the kid who said “Track season is coming up…I hope they don’tmake us run.” Yes, I really said that…multiple times (my mom won’t let me forget it). I did the jumps and ran the 4x100 in track along with playing volleyball and basketball in high school. In college, as a Division I volleyball player I could jump all day long…but ask me to run more than 2 miles and I’d look at you sideways. We were told anything over 2 miles could decrease your vertical and there’s truth to that so I didn’t run anything but sprints in order to increase my explosiveness and power for my vertical. But now, I’m done with volleyball, looking to lean out my legs and in need of a new challenge. So what’d I pick? My nemesis, running.

I set my mind on running 4 miles a day (28 miles a week) and if I have to stop and walk then I can as long as I complete 4 full ones running. The first few times I did it on a treadmill and had to stop and walk. Today I ran outside (with a strong head wind for a good chunk of the run) and completed just over 4 miles WITHOUT STOPPING and WITHOUT DYING! I even felt like it wasn’t as hard as I’d made it out to be in my head. The body is willing and able people! Just get out of your head and stop getting in your own way!

Whatever your challenge is, attack it! It won’t change you unless it challenges you!

[destinyfitness32]

Watch the video. This guy is sick!!! I have a new vertical jump hero

[destinyfitness32]

"Filthy 50" Workout

50 body weight squats 50 push-ups 50 jump pull-ups 50 alternating forward lunges (25 each leg) 50 sit ups 50 bicep curls (45 lb straight bar) 100 yard sprint, 10 push-ups 100 yard sprint, 10 push-ups 100 yard sprint, 10 push-ups How fast can you finish it?! Special thanks to my brother for contributing this workout and letting me tweak it. :)

[heyfranhey]

Plank & Green October starts this Monday! Let’s GO! :)

Make sure to reblog so everyone can be in on it! 

Who’s in???

[destinyfitness32]

Doesn't matter what you do just make sure you DO something! You don't even need to go to the gym to do it.  I did a circuit of squat jumps, pushups, abs, and 40 yard sprints.  Get busy!

...and GO HOGS!

[destinyfitness32]

Speed Squat Pyramid Challenge

Do squats as fast as you can making sure to stand all the way up and kind of thrust your hips forward while squeezing glutes at top. Make sure to try and get to 90 degree bend in knees. 

 60 sec of speed squats, 60 sec rest→ 50 sec speed squats, 50 sec rest→ 40,40→ 30,30→ 20,20→ 10,10

…and then start at 10,10 and work your way back down the pyramid until you’ve completed 60,60

[destinyfitness32]

Abs

Circuit x3-5

20 crunches

20 crunches with leg lift - Legs are bent and you lift feet off floor pulling knees towards head

10 oblique crunches/V-Ups each side - Lay on side and lift legs and shoulders off floor

10 hip lifts in side plank each side -Side plank and then lift and lower hips to ceiling and floor 10 times

20 sprinter Sit Ups – Lay on back and pull one leg up in a bicycle crunch fashion while sitting up and pumping arms as if running. It’s a form on sit up so you should be on your butt at the top of the sit up, not your back.  Alternate sides for 20 total

[destinyfitness32]

Plyos

Circuit x3-5

20 Box Jumps (squat jumps if box not available)

50 Skiers (jump side to side, landing and balancing on outside leg in a SL squat – 25 each leg)

10 Tuck Jumps

100 Jumping Jacks

10 Burpees

[destinyfitness32]

Deck of Cards Free For All Workout

Assign an exercise to each suit and then do the number it indicates just like in the pushup version. Get through the whole deck or if you’re pressed for time…Get through 25 cards and whatever happens to come up is what you do over the course of the top 25 cards.

For example…

Hearts = Squats Jumps

Diamonds = V-Ups

Spades = Burpess

Clubs = Pushups

[destinyfitness32]

93 Days Til Christmas!!! But that doesn't mean you can't celebrate now! Here's my gift to you...juuussst a little bit early.

12 Days of Christmas Workout

Just like in the song, start with 1 and then work your way all the way through the 12 days.  1, 2-1, 3-2-1…

25 Squats

50 crunches

10 pushups

20 forward-push back lunges (10 each leg)

60 mountain climbers (30 each leg)

15 supermans

30 Single Leg hip bridges (15 each leg)

10 leg lifts (lay on back and slowly lift and lower both legs to just above the floor and then feet to ceiling)

100 jumping jacks

1 min plank

1 min skiers

35 burpees

[destinyfitness32]

Another great app to use is one called Waterlogged. It helps you record your daily H2O intake. Did you know you're supposed to consume HALF you body weight in ounces as a mini daily minimum?! That's a lot of water! Use this app to set your intake goal and even set reminders to drink up. My goal is a gallon a day even though that's more than what's required for my body weight. What's your water intake goal? Stay hydrated!

[destinyfitness32]

This app is a great one to help you record what you eat throughout the day. It'll help you keep track of your daily calories, carbs, protein, fat, etc. it's user friendly and I definitely recommend it. I even have my clients use it a send their daily report card to me. It's a great way to hold yourself accountable if you use it correctly and are honest about what you eat.

[destinyfitness32]

5 min Squat Challenge

Can you make it through?!

10 squats followed by 10 sec hold at bottom of squat

Repeat until you've completed 5 min. Make sure you are squatting to a 90 degree bend - thighs parallel to the floor. Do the 10 squats fast and then get down at 90 degree angle and hold the squat position for 10 seconds before starting 10 squats again. KEEP BODY WEIGHT IN HEELS AND SIT BACK INTO YOUR SQUAT - PROTECT THOSE KNEES!!! For those people looking for a more intense workout..... Do the 5 mins followed by as many pushups as you can. Then repeat the 5 min of squats followed by pushups and so on..... Don't compromise squat technique though! Good luck! I guarantee you'll feel the burn!!!

[destinyfitness32]

26 min Workout - Need a step, dumbbells and a stopwatch

Step Ups - 1 min

Incline Push Ups - 1 min

Step Ups - 1 min

Bicep Curls - 1 min

Step Ups - 1 min

Bicycle Abs - 1 min

Rest - 30 sec

Repeat 4x. I used 20 lb dumbbells for the step ups and bicep curls. Take more rest in between if you need to but the faster you go and the more reps you do will result in a more cardiovascular workout... Not to mention a better sweat!

[destinyfitness32]

Deck of Cards Push Up Workout Want a challenge? Shuffle the deck and go through as many cards as possible doing the number of push ups the top card indicates. Try not to take breaks. Go till your arms give out and then next time try to do more cards then you did before. Push ups are an excellent total body exercise. Keep your abs tight, body flat and don't bob your head or hold your breath. I did 32 cards for a total of 255 push ups. My goal is to get through the whole deck doing diamond push up cards from my toes the whole time. What's your goal? Hearts = wide push ups Diamonds = diamond push ups (from knees if you have to) Spades & Clubs = regular push ups Ace = 15 reps King = 13 reps Queen = 12 reps Jack = 11 reps Good luck and get after it!