#star jacks

[danithebookaholic-blog]

Cardio Day - Mini Circuits

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Cardio Day - Mini Circuits

Today's cardio workout is done in mini circuits, but each circuit and exercise are not the same length in time, so make sure to pay attention to how long each one is to be performed for before beginning! Take a 60 second break between circuits for a quick breather and sip of water.

Circuit One - 6 Minutes

Jumping Jacks - 30 seconds Cross-Body Jacks - 30 seconds Star Jacks - 30 Seconds Seal to Predator Jacks - 30 seconds

Circuit Two - 10 Minutes

Stair Run/Sprints* - 2 minutes "A" Skips - 1 minute Knee Jump Tucks - 1 minute

Circuit Three - 4 Minutes

Squat Hops - 30 seconds Ski Hops - 30 seconds Stance Switch - 30 seconds

Circuit Four - 2 Minutes

Burpee with Push-Up

Circuit Five - 10 Minutes

Forearm Plank - 60 seconds Raised Feet Russian Twist - 60 seconds Donkey Kicks - 60 seconds

Circuit Six - 8 Minutes

10 Reps per Each Exercise

Step-Up w/ Knee Up - R Reverse Lunge w/ Twist - R Step-Up w/ Knee Up - L Reverse Lunge w/ Twist - L

*Stair Run/Sprints - If you have a set of stairs that you can run, then run them. If you don't then do sprints instead.

[danithebookaholic-blog]

Lower Body Day.

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Lower Body Day.

Today is going to be a lot like yesterday, but today is going to mainly focus on your lower body. But no worries, you'll still get a full body workout with it!

Do each of the following exercises for the prescribed amount of reps or time. If you need a break make sure its short. We're going to keep your heart rate up by working through this one quickly.

Goal time to finish: 20 minutes.

20 - Star Jacks 20 - *Bulgarian Split Squats - R 20 - Donkey Kicks 20 - Star Jacks 20 - *Bulgarian Split Squats - L 20 - Donkey Kicks 20 - Squat Hops 20 - Curtsy Lunge - R 20 - *Bench Hops 20 - Curtsy Lunge - L 20 - Plie Squat w/ Calf Raise 20 - Bicycles

30 Second Rest

10 - ATW Lunge - Each Leg 20 - *Raised Single-Leg Hip Raise - R 10 - T Push-Up - Each Side 10 - ATW Lunge - Each LEg 20 - *Raised Single-Leg Hip Raise - L 10 - T Push-Up - Each Side 20 - **Lateral Step-Up - R 10 - Reverse Lunge w/ Knee Drive - R 20 - V-Up 20 - **Lateral Step-Up - L 10 - Reverse Lunge w/ Knee Drive - L 20 - V-Up  

ATW - Around-the-World Lunge

*A Bench/Chair is needed for this exercise. **An Exercise Box or Step is needed for this exercise. If you have a very sturdy chair/couch/bench/coffee table that will not tip over, you can use one of these instead.

[danithebookaholic-blog]

Cardio & Core Day.

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Cardio & Core Day - Countdowns.

Let's countdown to great heart health and some amazing abs today!

Do all four sets to complete today's workout. Take a 30 second break between each round for a quick breather and sip of water.

Round One

Curtsy Lunge - R *Inchworm w/ Opposite Knee to Elbow Curtsy Lunge - L Jack Knife

Round Two

Star Jacks Burpee w/o Push-Up Split Squat Bottom Burpee

Round Three

Plyometric Side Plank - R Plank Walks Plyometric Side Plank - L Plank Saws

Round Four

**Single-Handed Kettlebell Swing - R V-Up **Single-Handed Kettlebell Swing - L Cycling Russian Twist

*Inchworm with Opposite Knee to Elbow - Perform an Inchworm. While in plank form before walking hands back to feet, bring your Right knee to Left elbow, place right foot back on floor, then do the same with your Left knee to your Right elbow. Place Left foot back on floor and walk your hands back. That's one rep.

**Single-Handed Kettlebell Swing - While it is not nessecary, it is strongly suggested that a weight be used for this exercise. 

[prettygirlssweat]

SEPTEMBER IS CHILD OBESITY AWARENESS MONTH

JOIN THE SWEAT MAKES CENTS INSTAGRAM CHALLENGE TO HELP SAVE LIVES!

Here's how to participate:

1) Record a 15 second INSTAGRAM video of yourself doing jumping jacks, cheer jacks, star jacks, crisscross jacks, clapping jacks, etc. During your video (while you do the jacks), say the following: "I accepted the SWEAT MAKES CENTS challenge from @PrettyGirlsSweat and I challenge @____ and @____ to 100 hundred jumping jacks and a donation of $10 to TeenDiariesFoundation.org to help end child obesity"

2) Tag #SweatMakesCents #PrettyGirlsSweat to raise awareness and for the chance to win prizes!

3) Encourage your friends to participate.

4) START TODAY!

5) LEARN MORE about our mission to end child obesity: http://teendiariesfoundation.org/sweat-makes-cents/

Go the extra mile! Star Jacks are a cardio exercise a part of The Hollywood Trainer/Jeanette Jenkins "Bikini Bootcamp DVD"  and it can be done as part of a circuit workout or as a quick 30-60second blast in between weight training exercises! Give it a try for Sweat Makes Cents!