Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Friday, August 16, 2013

Bombshell Muscles - Back and Biceps Workout



Back and biceps are a couple of my favorite muscles to hit. Training these muscles will make you look like a knockout! It shows dedication and hard work.

The Workout

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

Get fit! 


Friday, August 2, 2013

90 Day Transformation - No Equipment, At Home Workout



Couple this quick at home workout with some clean eating and you’re well on your way  to toning and firming up!

90-day transformation
50 crunches
20 squat jumps
1 minute plank
2 minute wall sit
30 side crunches each side
20 roll-back and jumps
20 v-ups
90 regular calf raises

30 single leg calf raises each leg

Get busy! =]

Have a great weekend and feel free to shoot me an email with any fitness or meal planning questions! alexajeanfitness@gmail.com


Friday, July 19, 2013

HIIT 100s - Legs, Triceps, Calves





In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves
Exercise
Weight
Sets/Reps
Rest
Squat
50% 10RM
10/10
60s
Squat




10RM
3 / Failure
60s
Leg Press
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Leg Curl
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
60s
Triceps Pressdown
10RM
3 / Failure
60s
Lying Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
60s
Standing Calf Raise
10RM
3 / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettleball
10/10
60s





Monday, July 1, 2013

Monday, May 20, 2013

How to get your boyfriend to the gym


Is your boyfriend a "couch potato"? These tips should get your boyfriend to the gym without being a nag:

1. Be involved with his progress be as interested and excited as he is about his training and development. For example, help him measure his arms and other muscle groups.


2. Do the workout where they feel comfortable - the gym can be intimidating, especially when their man-card feels threatened. 

3. Use the workout as an excuse to build on your relationship - go on a jog together around the neighborhood or take a group exercise class, you might even meet a few new workout buddies to keep you both accountable. 

4. Reward him - set goals together and reward him as he achieves his goals. He'll stay motivated and have something to look forward to.

5. Find the right activity - be creative and join an adult softball or volleyball league. Some people hate spending their evening at the gym after a long day at work. 




Is having a less active partner a deal breaker for you?

10-day Brazilian Butt Challenge...Ready GO!

Alright ladies, this one is for us! We have 2 weeks left in the month of May, and let's face it.. bikini season is here! These quick exercises can be squeezed into your day, I promise! Do them in the AM  to kick start your day, before your shower, while you're waiting for your coffee, or if you're like me and you're trying to kick your coffee addiction do it after your protein shake. I take 100% Optimum Whey first thing in the morning and I've got so much more energy throughout the day and not to mention it gets my metabolism working right off the bat. You'll definitely feel the burn with these butt and leg exercises, but power through it. WE CAN DO IT!





If you have questions about any of these exercises, please don't hesitate to shoot me an email! =]