Fierce Full Body Interval Training

 

The season of change is upon us. As the weather and the temperatures change, so must our workouts.  Not to worry, this is where I come in! I have a new FULL BODY workout for you that you can do at home or the gym. Use your own body resistance, it’s  included! Be sure to watch the video and then you can see the break down of all the exercises!

 

It is a great idea to update your workouts periodically. This will improve your strength, flexibility, and overall change in your physique. You may have heard the saying, “If your continue to do the same thing, you will get the same thing.” Your body will plateau after a period of time. This is a great routine to use to shock the system. In fact, be sure to go all the way to the bottom to check out the giveaway that ends on Friday October 27th – you could win a fitness coaching call to really give you a jumpstart with your fitness training. See the details below.

 

 

GET STARTED:

Each exercise should be done for 45 seconds, then rest for 15 seconds in between. After the short rest go to the next movement. After you complete all six moves, take a one full minute to rest, actively. Repeat this for 1-4 rounds. Obviously the more rounds you do the more calories you burn, and well, the body gets tight and strong!

 

 

EXERCISE 1

Reverse lunge with the arms above the head finishing with a knee lift.

REVERSE LUNGE and KNEE LIFT – Begin with arms above the head and both feet together. Step the left foot back to a lunge. Bending both knees, but don’t let the back knee cap touch the ground. As you stand up lift the left knee up high and squeeze the right booty cheek. Focusing on the working muscles can really make a difference instead of just going through the motions, so keep your concentration.

EXERCISE 2

Laura Mak demonstrates the pushup and reaches the arm.

PUSH UP REACH – Begin in a solid plank pose. Bend the elbow into a pushup. As the arms straighten, lift one arm off the floor reaching forward in front of you.

 

EXERCISE 3

 

Laura Mak Shows a pile squat with a heel raise.

PLIE SQUAT WITH HEEL RAISE – Start with the feet out two to three feet apart. Toes should be slightly turned out. Keep shoulders over the hips. Bend the knees about 90 degrees. As you stand up, lift the straight arms above the head pulling in the abs. Raise the heels off the ground as high as you can, almost like you are wearing a fabulous pair of stilettos!

 

EXERCISE 4

Laura Mak performs dips lifting one leg.

DIPS WITH ONE LEG LIFT – Select one leg to lift up off the ground. It should be more in front of you reaching out. Then bend the elbows down towards the ground. The hips may touch the ground slightly. Press the arms back up. You may divide the 45 seconds time or just go for it and do 30 seconds on each side!

 

EXERCISE 5

Laura Mak demonstrates the ballet sit up.

BALLET SIT-UPS – Begin on the ground with the hands placed flat behind the body. The elbows will bend, but just as support, the legs straighten at the same time the upper body is going back. Keep your abs pulled in towards the spine. The closer your feet are towards the ground the more difficult the exercise will be. If it bothers your back at all, keep the feet higher, as you get stronger you will be able to lower them.

 

EXERCISE 6

Laura Mak performs the side tricep push ups.

 

SIDE TRICEPS PRESS UP – Begin laying on the left side with the left shoulder on the ground. Place the right hand flat to the ground with the elbow up. Push into the ground and extend the right arm straight. You will definitely feel all the work in the back of the arm.

 

This is a great routine to add to what you are currently doing. You can also do this routine multiple times. In fact if you mix up the order, that will be a variation that will challenge the muscles differently.

 

Let me know how you like this workout. Share it with a friend, share it on social media, and I sure look forward to hearing from you.

 

**GIVEAWAY TIME**

Guess what?! We’re having a contest. For the best post on Instagram, one person will WIN a COMPLIMENTARY Fitness Coaching call (which includes 20 minutes – strategizing, goal-making, action-taking, and any other questions you may have) with me, Laura Mak {Value $150}

I am here to help you succeed in fitness!

All you have to do is post a pic in one of these exercises and use the hashtag: #LIVINGFITNOW

You can enter as many times as you like, they just have to be a different picture. 🙂

Winner will be announced on Fri October 27, 2017 at 12 noon PST/ 3 pm EST

 

For more fitness fun – join me in my

Living Fit Now Online Coaching or the

Living Fit Now Phone Coaching.

I would be HONORED if you would consider doing any/all just ’cause you’re so darn fabulously sweet 🙂

It will really make me SMILE really really big 🙂

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Fast and Fierce Fitness Coaching is the ultimate, personalized solution to exceed your fitness goals and start living fit now! Fill out the form to get a free consultation from Laura Mak.

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Get Your Free Consultation

Fast and Fierce Fitness Coaching is the ultimate, personalized solution to exceed your fitness goals and start living fit now! Fill out the form to get a free consultation from Laura Mak.

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