mrspfitness

Making sure to get one in

Happy Birthday to this amazing human. You’re one step closer to the 5th floor!! 😉 May God bless you with another year of strength, love and all the things you deserve. We love you and can’t wait to celebrate you today. Happy Birthday

This is the result of Heavy Legs and Pilates when you put the two together. Happy Friday!! ***y

Raise your hand if this is you

Just a simple Leg Day with Rob aka

Cable, Dumbbell and Band Work

SL Balance Pad RDL’s x 10 each
Band TKE x 15
Band Abduction x 25
Band TKE Squats x 10
SL Balance Pad Split Squats x 12 e

shows us how to decorate her back into a holiday Christmas Tree while doing wide grip and close grip pull ups.

Treadmill Sprints/Cardio + Strength Workout

Try to accomplish this workout 3 Times a Week. Total Body will be Most Effective. Lower Body and Upper Body can be done opposite of your Lower and Upper Body

Time Required: 30-45 minutes
Equipment: Kettlebell + Treadmill
This total-body grind will push endurance, strength, and grit. Expect to be drenched and energized.

TOTAL BODY

Complete for Time: 🏃‍♀️
(.25 = 400 m on Treadmill)
Or 1:30 on Assault Bike,Stairmaster(LV60),SkiErg
🏃🏽‍♂️
Walking Lunges x 100(weights optional)
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Air Squats x 100
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KB Deadlifts x 100 (35lbW/45lbM)
-or-
Box Hip Thrust x 100(Back Friendly)
🏃🏽‍♂️
Push-Ups x 50
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Bent Over SA Rows x 50 (M-25lbs/W-15lbs)
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Sit-Ups x 50
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Jump Squats x 50
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Keep your form clean, rest only when needed.
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UPPER BODY
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Push Ups x 50
-or-
Chest Press x 50 (10-15lbsW/20-25lbsM)
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SA DB/KB Row x 50 each/(25W/35lbM)
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DB Bicep Curls x 50 (15lbsW/25lbsM)*Both arms at the same time
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DB Lateral/Front Raise Alt. X 50 each
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DB Skull Crushers x 100
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Wall Ball Straight Leg Crunches x 100
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Wall Ball OH Slams x 50
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LOWER BODY

🏃‍♀️
Walking Lunges x 100 steps
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BW Squats x 100
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KB DL x 100 (35lbW/45lbM)
Box Hip Lifts x 100
KB Swings x 50 (35lbW/45lbM)
(Pick one depending on back health)
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Step Ups x 50 each Leg
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ISO Squat Heel Lifts x 100
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Reverse Lunges x 100 total
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Heels Elevated Squats x 50
(If heels touch ground, start over)
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