Day 3 ...here we go!

Crank your motivating music...your gonna need it!
5 minute warm up
30 squat jacks
20 lunge kicks (reverse lunge with high knee)
10 squat jumps

30 squat jacks
20 lunge kicks
10 squat jumps

15 minutes of cardio

10 moving push ups (plank, push up, move forward repeat)
30 jacks
10 forward lunge with lat row (light weight)
60 reverse crunches
30 bicycle (abs)
10 swing kicks (stand with lightly bent knees kick out and over repeat)

Who's energized for the day?

Ok, who finished the workout today, let me know so we can motivate each other!!!! Also Email me your goal, weight and measurements so we can work together to help you accomplish your goal! Your weight and measurements will be kept confidential!

If you have not completed the workout, there's still time, let's go what are you waiting for???

BTW, I finished!

A WARM welcome!!

Welcome to my newest recruits Tim, Heather, Nikki, and Ronya!
A warm welcome back to my seasoned vets, Andrea, Debbie, Gary, Valynda and Carissa!
You have made the first step towards better health!!!
Please feel free to post comments, ask questions or email me anytime!!

Tuesday January 26th

So who did the workout yesterday???? I did, so I hope you did too!

Today's workout
45 minutes of cardio
20 jump squats
10 side lunges
30 crunches
30 sec plank
20 walking lunges with bicep curls
30 calf raises
Repeat exercises
Cool down
Warrior stretch
straddle stretch
butterfly stretch
bicep stretch

Good luck, get some good music going!!!
Let me know how your doing, either leave a comment here, or email me!!!

Monday January 25th

Welcome to Boot camp!
Have you taken your measurements?
Shoulders, Chest, Tricep, Waist, Hip, Quads?

Also only weigh yourself on Saturday mornings, before you do anyting else!

Here is the workout: only 30 days, so let's move it!

Warm up 5 minutes
Brisk walk/Jog/Run 1 mile
30 lunge kicks ( backward lunge and kick up)each side
20 push ups
20 squat to press (add dumbells if needed)
20 crunches
30 jacks
Repeat exercises
Cool down jog in place for 3 minutes
Stretch
See you tommorow!
Drink plenty of water and watch your caloric intake!

Boot Camp starts tommorow!!!

Check back tomorrow for your first Boot Camp workout!

Countdown Until Boot Camp 2 More DAYS!

TWO more days until The Online Boot Camp starts. If your interested in doing this online class please email me at fitzkids2@gmail.com and I will make sure you get the emails!!

There will be a 30-60 minute workout posted 6 days a week. SUNDAYS are always off!!

Diet and nutrition tips will be posted as well!!



***Remember take your measurements and a picture before you start so you can have accurate results.

****Weigh in Day will be Saturday Mornings.

Your target heart rate should be in the 75-90% range. To find out your range follow the steps below!

220 - age
Multiply by 75, 80, 85 or 90%
That is your Target Heart Rate!

example 220-30*.90=171
Your bottom range should be 75% and very top 90%!

Good Luck everyone!!!