Tuesday, December 1, 2015

A Few Holiday Workouts

The holidays have arrived...along with all those treats you don't usually eat. We put together a few at-home workouts for you, so  you can burn off that pie! Hope you have a wonderful Christmas with friends and family...

Be sure and warm up before you workout

5..4..3..2..1 Workout

5 minutes of cardio:
1 minute booty-kicks
1 minute high knee run (or march)
1 minute jumping jacks
1 minute Squat Jumps
1 minute Mountain Climbers

4 Rounds of Leg Exercises
Forward/Reverse Lunge with rt leg - 15 reps
30 Super Slow Squats (count for 3 down/3up)
Forward/Reverse Lunge with left leg - 15 reps
Donkey Kicks - 15 on each leg (on all 4's knee bent, lift and lower)

3 Rounds of Cardio
20 Burpees
20 Star Jumps
20 Side to Side Hops

2 Minutes for the Core
Forward Plank - 1 minute hold
Side Plank - each side for 30 seconds
Repeat 2x

1 Minute at the Wall
Wall sit

GO for 2-3 Rounds if you can!


Jump Rope Fat Blast Workout

50 Jumping Jacks
30 sec Jump Rope
20 Alternating Lunges
30 sec Jump Rope
10 Tuck Jumps 
30 sec Jump Rope
20 squats
30 sec Jump Rope
1 minute High Knees
30 sec Jump Rope
10 Squat Jumps
30 sec Jump Rope
10 Burpees
30 sec Jump Rope
20 sec Mountain Climbers
30 sec Jump Rope
25 Push Ups
30 sec Jump Rope
1 minute Plank

Repeat 2X


Run Off the Pie Workout

20 Jumping Jacks
10 Burpees with Push Up
5 Minute run around the neighborhood
10 push Ups
20 Tricep Dips (can do on curb)
20 Curtsy Lunges (on each side)
5 Minute run 
30 second plank
15 Jump Squats
5 Minute run 
20 Bicycle Crunches
20 Mountain Climbers
10 Sumo Squats
5 Minute Run

Repeat total of 2x

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.
For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com


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