Try and F*#! with Me Now Workout

Hi Philosophers!

I have a great new workout for you today that will only take 20 minutes but will tone you from head to toe, with a special emphasis on your upper body.  I know you can find 20 minutes today to take care of your body.  

This is the perfect workout for getting out any anger or aggression that has been festering inside of you this week.  Working out is a very healthy way of dealing with life's frustrations.  Are you pissed off at your boss?  Your kids are misbehaving?  Friends are disappointing you?  Not enough cash in your wallet?  PMS? ;)  Today, no matter what is eating at you, I want you to use that anger and frustration as your fuel for this workout.  Let it push you with extra adrenaline.  Instead of punching a wall, push yourself for a couple extra reps.  By powering through this workout, you will empower yourself.  If you can do this workout at your maximum intensity, then when someone comes at you wrong today you can think to yourself, If I could handle this workout today, then I can handle you.  Try and F*#! with me now!

When you are done with the routine, cool down with a nice stretch and focus on your breath.  After stretching, sit in a cross-legged position, close your eyes, and breathe deeply.  Clear your mind.  Now the challenge is NOT to think about the situations and people nipping at your heels.  They have no power over you.  You have confronted all of your negative feelings, so now let them go.  With every exhale, let go more.  Remember this feeling for the rest of the day and whenever someone tries to test your limits, know that you and only you control how you feel.  Only you are the master of your thoughts and emotions. 

Be powerful today, Philosophers.

Monica

Try and F*#! with Me Now Workout

Circuit #1
Set your Gymboss Interval Timer for 4 rounds of 10 and 50 second intervals.  Rest for 10 seconds and work at your max for 50 seconds.

Push Up with Row

Backward Lunge Kickup

Tabata Jump Rope
Set your timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and work for 20 seconds at your max.

Circuit #2

Set your interval timer for 4 rounds of 10 and 50 second intervals.

Bridge with Fly

Roundhouse Kick with Knee Raise

Tabata Jump Rope

Set your interval timer for 8 rounds of 10 and 20 second intervals.

Circuit #3

Set your interval timer for 4 rounds of 10 and 50 second intervals.

Tricep Dip on Dip Station

Santana Plank

The Exercises

Push Up and Row

Place a pair of dumbbells on the floor where your hands will be.  Grasp the dumbbells and get into the plank position.  Do one push up.  Once you're back in plank, raise the dumbbell in your right hand to the side of your chest by pulling it upward and bending your arm.  Lower your arm so you are back in plank and repeat the sequence, alternating sides.

Backward Lunge Kick Up

Start in standing position.  Step your right foot back into a lunge, being careful not to extend your knees over your toes.  Step your right foot forward and kick it up as high as you can in front of you.  Come back to standing and repeat, alternating legs.

Bridge with Fly

Beginner Modification:

If you are a beginner, put your feet on the floor.  More advanced, put your feet up on a stability ball or chair.  Lift your pelvis so that your body is one straight line.  Keep your core and glutes tight.  Hold dumbbells above your chest.  Resist as you lower your arms to the side, keeping them slightly rounded as if you were hugging a tree.  Raise your arms back to starting position and repeat.

Roundhouse Kick with Knee Raise

Stand in the middle of your dip station.  Do a roundhouse kick with your left leg over the left bar and as your foot comes back to the floor, grab both bars with your hands and left your knees as high as you can.  Repeat, alternating legs.

Tricep Dip on Dip Station

Hold yourself up on the dip station.  You can keep your toes on the floor if you are more of a beginner, or for more of a challenge you can bend your knees and raise your feet off the floor.  Keep your elbows tight to your body and lower your body down until your upper arm is parallel to the floor.  Push your body back up to start.  Repeat.

Santana Plank

Get into plank, making sure your body is in a straight line from head to ankles and keep your core tight.  Shift your weight onto your left arm and rotate your torso, lifting your right arm up to the ceiling.  Pause for a moment and return to start.  Repeat on the opposite side.

Sexy Sculpt Workout

Hi everyone,

I have tomorrow's workout for you!  I had to change up my workout schedule a little this week because work pretty much hijacked all of my time these last couple of days!  But it was just as well because my muscles are still sore from the Glute Blaster Workout!  So check the schedule again for the changes if you are working out with me.  I hope you are because you will see results!  My lower abs are starting to form the most awesome "V" and I have so much more definition in my arms than I did a few weeks ago!  I was so happy to lose 40 lbs, but now I'm excited to sculpt and tone my body.  I was worried that I would slip back into bad habits and here I am excited with new challenges.  I think that it is important to keep setting challenges in front of yourself.  Your personal challenges can serve as a great motivator to work out and move your body.  I would love to hear about your personal goals and challenges for your body in the comments section. :)  You can also leave your scores for the workout.  A little competition among friends can always make a workout more interesting!  I will post my scores by the end of the day so check back and see how your scores compare to mine.

Prepare for some sexy sculpting and toning to take place with this workout.  Push yourself as hard as you can, but make sure to listen to your body, maintain proper form, and drink a lot of water!  And always remember to keep your abs and core tight throughout every movement.  Focus your mind on how every movement feels--start to forge a connection between your body and mind.

Enjoy the workout and, more importantly, enjoy the rewards of your hard work!

Monica

Sexy Sculpt Workout

Circuit #1-Set your Gymboss Interval Timer for 6 rounds of 10 and 50 seconds.  Rest for 10 seconds and then work at your maximum intensity for 50 seconds.
1. Standing Kickback--left leg
2. Standing Kickback--right leg
3. Straight Leg Pullover Crunch

Tabata Jump Rope-Set your interval timer for 8 rounds of 10 and 20 seconds.  Rest for 10 seconds and jump rope for 20 seconds at your max intensity.

Circuit #2-Set your interval timer for 6 rounds of 10 and 50 second intervals.
1. Tricep Dip
2. Reverse Push Up
3. Roundhouse Kick

Tabata Jump Rope-Set your timer for 8 rounds of 10 and 20 seconds.

Circuit #3-Set your interval timer for 6 rounds of 10 and 50 seconds.
1. Knee Raise
2. Side to Side Push Up
3. V Crunch

The Exercises

Standing Kickback

Stand with your heels together and toes out, rotating from your hips, abs pulled in, spine lengthened, and arms reaching overhead in a "V" positiong.  Drop your shoulders back and down andlift your chest.  Standing on your left leg, lift your right foot and place it behind your left knee.  Then extend your leg to the back with your knee bent adn leg turned out.  Maintain your arms over your head in the "V" position. 

Straight Leg Pullover Crunch

Lie flat on your back and extend your legs out in front of you and keep about a foot up off the floor.  Holding light weights, extend your arms behind your head, about a foot up off the floor.  Keep your abs tight.  Exhale and contract your abs to raise your legs and arms toward the ceiling.  Inhale and use resistance to lower your body back down to starting position. 

Tricep Dip

Hold yourself up on your dip bar.  If you don't have a dip bar, you can use a chair as shown above.  Keep your elbows in toward the center of your body and inhale as you lower your body toward the floor.  Exhale and push your body back up.   

Reverse Push Up

Hold your body up in the air, with your arms at a 90 degree angle, and keep your legs at a 90 degree angle with your feet on the floor.  Inhale and lower your body toward the floor.  Exhale and pull your body back up to starting position.  

 

Roundhouse Kick

Stand tall with your feet a little wider than shoulder width apart.  Kick your foot in front of you as high as you can go and kick out to the side of your body.  Use your abs throughout this entire movement, especially your lower abs.  Alternate legs.

Knee Raise

Hold your body up on the dip station with your toes touching the floor.  Exhale and contract your abs to pull your knees up toward the ceiling, as high as you can go.  Inhale and lower your toes back down to the floor.  If you would like an added challenge, you can keep your feet off the floor throughout the movement.

Side to Side Push Up

Get into the push up position.  Inhale and lower your chest to the floor.  Exhale and raise your body back up.  Keep your core tight throughout the movement.  Walk one step to the left.  Do one push up.  Walk one step to the right.  Do one push up.  Keep repeating.

V Crunch

Lie on your back, contract your abs, and lift your upper and lower body up off the floor about 6 inches, so that your lower back and glutes are the only part of your body touching the floor. Exhale and contract your abs, pulling your body up in a "V" shape.  Inhale and lower your body back into the starting position. 

Monica's Scores:
Standing Kickback (left leg): 28, 28
Standing Kickback (right leg): 29, 29
Straight Leg Pullover Crunch: 16, 17
Tricep Dip: 16, 15
Reverse Push Up: 17, 16
Roundhouse Kick: 41, 43
Knee Raise: 20, 15
Side to Side Push Up: 12, 11
V Crunch: 23, 26


Get Your Equipment Here:

Click Here to buy your dip station.

 

Just Bought a Dip Station!

I just ordered my dip station and can't wait to start my dips and rows!  Great exercises for your chest, back, triceps and biceps!  Not only will these exercises be great rehab tools for my back, but there is nothing like sculpted shoulders and toned arms on the beach!

Click here to go to the dip station website if you want to order your own.