#workout series

[dynamicbalanceofficial]

Foundation Five Knee Rock Back Review 

This exercise more than all the other F5 exercises utilizes a very short, tight motion that never really relaxes or is released. You should always be maintaining tension and grip, even in the lowered position.

[dynamicbalanceofficial]

Q: "How long has it taken you to develop the Foundation Five?"

A: "I've always tried to bring things down to a persons basic minimum, but about 8 or 10 years ago I started thinking: how can I communicate to the world a basic starting point that is safe for everybody, easily understood, and that there's a clear route of progression from that point or regression to a more accurate starting point for a person with difficulties."

[shapinup]

Here is week 2 of the #FitBride series! Another workout for brides-to-be or anyone looking for a new routine to try. If you haven't tried the first workout, check it out HERE.

This one has more running than the first. You have the option to start with the cardio section or do the circuits first. Totally up to you but I prefer to get my treadmill work out of the way first. 

Cardio Routine: For this, the numbers on the left show the time on your treadmill and the numbers on the right are the suggested speed. For some of you this may be too fast and for some too slow, feel free to adjust to fit your fitness level. The basic idea is 1 minute intervals where you increase the speed, then when the minute is up you come to a slower speed to lower your heart rate (in my case, I lower the speed to 6.4). If you're following my routine, you'll hit your max speed of 8.2 at minute 17 and from there, instead of going back to your base speed of 6.4, every minute you will decrease the speed by .2 until you're back down to 6.4, you'll spend 2 minutes here cooling down.

As I said, feel free to switch up the numbers to fit your level; the aim is to increase your heart rate with speed intervals. You can add an incline for an extra challenge.

Circuits: Complete each move without breaks and repeat the entire series three times. Take about 1-2 minutes break after finishing three rounds of Circuit 1 and then do the same thing for Circuit 2, do all the moves in a row and repeat the series 3 times.

How to do the moves: Lunge / Burpee / High Knees / Kettlebell Swing / Bent Row / Plank / Mountain Climber

*and once more, here is my disclaimer: I'm not a certified trainer but these are some of the moves I like doing at the gym*

[hangtightwmarcie]

BRAND NEW EXERCISES!! Not to mention a new workout series!

[hangtightwmarcie]

NEW NEW NEW NEW!!!

REblog and try it!

[hangtightwmarcie]

LIKE this post if you're in it to win it with the Brand New Workout Series starting January 1>

http://youtu.be/dnJSsUSq1Z4

Brand New Workout Schedule will be emailed out soon..I hope you're signed up! Do so here for FREE and don't miss it! http://eepurl.com/BWdnn

[hangtightwmarcie]

Brand New Workout Series About video Check it out and get ready for January!!! Share this post with friends so we can get everyone in shape for 2014. http://youtu.be/dnJSsUSq1Z4