GYM TIME: Leg & Abs Workout

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First up: My leg workout I did this week.
Second: I share one of my favorite workouts Steve has put together.

If you are like me, you get tired of your same workouts and like to try new things, so occasionally I post my workouts for you guys to try out – or mix a new move in. Here was my quad & ab workout this week – as well as a workout by Steve that you can do at home!

Leg Workout: Do 3-4 sets of 18-20

Begin with a Warm Up
(I normally just do leg press with no weight)

Ab Circuit

The thing I dislike just a little more than legs (which I reallllly don’t like) is abs. I seriously dread it – so much so, that I made “doing more abs” one of my New Year’s Resolutions. My workout wasn’t anything special or unique this particular day, but I got it done!

After my workout, I did 30 minutes on the elliptical. YUMMY!

Don’t have access to gym equipment? Try this workout at home!

The Workout:

15 Skaters5 5-Second Crescent Pose/5-Second Warrior 3 Combo on one leg only

(Repeat above & do other leg)

15 Slam Ball (or Plyo Jump Squats)15 Slam Twist Abs15 Double High Knees15 Stomps (one side)(Repeat the above couplet and do the other side)

Repeat 3-5 times for a complete workout.

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

WOW Gingerprincess Workout Panties are too hot! They are intoxicating!!!

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Gingerprincess steamy hot panties are too hot and not to be missed!

Her intoxicating scents will leave you wanting more! This is a 

true panty princess, a true Ginger Red head and a true

pleasure to have the opportunity to have one of her panties!

Here is the current list of her offerings which includes full lingerie

sets, sexy nylon stockings, tight snugg thongs, and my favorate,

workout pantys! Send her an email she also open to Requests!!

This email address is being protected from spambots. You need JavaScript enabled to view it.  

Her current Image gallery of pantys for sale: http://imgur.com/a/rZ7lz#0

The BIG Burpee Workout

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Workouts do not have to be complicated. I think many people think they have to have a new set of moves or learn a whole new exercise in order to really get a good workout – but the truth is, you can take 1 single exercise and turn it into an entire workout if you get a little creative.

Let’s look the burpee for instance. What if you took just the first part (the squat), then the 2nd part (the thruster), the 3rd part (the plank or push up), then back to the thruster again, and finally the last part (the jump) and you did each movement separately. Suddenly, you have quite a challenging workout – all created and inspired by one simple exercise.

Check it out!

Click on each exercise to watch the video demonstration.

Repeat entire workout doing 9 reps, then 8, 7, 6, 5, 4, 3, 2 and 1 each – and you’ll get your 1 BIG BURPEE experience! Time yourself and let me know how long it takes you to finish! Have FUN!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Minxy's Workout Socks & Panties

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I’ve worn this silky thong all day, and I’ve just finished working out in it. I’m still wearing it, so the little cotton gusset is still soaking up my sweet scent.

Click the picture to see more!

 It’s pretty strong after one day! You should only snag this one if you love the scent of sweat!

I’m also sharing these smelly pink workout socks that I’ve been wearing this week!

It’s $35 for the panty, and $25 for the socks that I’ve worn all week.

Talk with you soon!

30 Days of Motivation: How to Set an Effective Workout Schedule

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As one of our members came in to the club today, I asked her “what are you training today?” She said she didn’t know yet. Although this member knew what she was doing and could easily come up with a good workout, it made me think of all the people who drive all the way from work to the gym without even the slightest consideration of what they are going to do once they get there.

“If you fail to plan, you plan to fail.“

How can you succeed without a plan? How motivated could you possibly be to go to the gym if you have no idea what you are going to do when you get there? You need a plan!

The problem is, many people don’t know HOW to plan an effective workout program. They don’t know what muscles to work, and how often to train. So, I decided to post a few examples to beginners with scheduling an effective workout routine. But before I share those, here are a few tips! NOTE: There are a ton of great variations, but the following workout schedules are just a few ideas to help give you some ideas.

TIP #1: Save your small muscle groups (like arms) for the last part of the week, and do your large muscle groups (like chest, back or legs) for the first of the week.

TIP #2: You need at least one day of rest before working the same body part.

TIP #3: You can do abs everyday, but weighted abs will require a day of rest, just like other weight training.

TIP #4: Try to workout every body part twice a week.

TIP #5: Just because you are sore, doesn’t mean you shouldn’t workout. If you are still sore from an earlier workout, the best thing to do is stay active. Either do a light workout, or do some cardio – and drink lots of water to help flush out the toxins. Whatever you do, don’t stay still. It will only make it worse.

3 Days a Week Beginner Workout
If you only have 3 days a week, then make the best of it with this simple full-body workout.

Do a full-body workout three days a week, like Monday, Wednesday, Friday. For example, a body toning class is a great choice for a beginner because you’ll learn a ton of moves in class from a pro. Local Vero Beach peeps, try Paula‘s FIRM body toning classes or MaxFit classes at Max Fitness. Even Shannon‘s Power yoga class is a great one to strengthen your body and tone up.

4 Days a Week Option 1 Beginner
Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body

4 Days a Week Option 2 Advanced
Monday: Chest, Triceps
Tuesday: Back and Biceps
Wednesday: Legs and Shoulders
Thursday: Abs and Cardio

5 Days a Week
Monday: Chest & Abs
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms

5 Days a Week
Monday: Chest & Back
Tuesday: Legs
Wednesday: Shoulders
Thursday: Arms
Friday: Light Full Body Functional Workout (Multi-joint movement like squat press, overhead walking lunges, push-ups, pull-ups, etc. Be sure to subscribe to get more on this topic!

Tomorrow I will give you a list of the most common and reliable exercises to include in your routine. We’ll keep it simple, but I promise, it will be effective!

NOTE: Max Members have access to over 100 different workout routines. Just ask our staff to help you choose a workout to follow! 

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.