Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.
Week 1 & 3
Equipment needed: Dumbbells and Mat
Single Leg Bridge (12)
Side Plank (30 sec)
Plank to Swimming (12)
Roll-up to Jump (12)
Goblet Squat (14)
Rear Lateral Raise (12)
Bench Press (12)
Reverse Lunge (12 ea. side)
Shoulder Press (12)
Spider Lunge (in plank, 12 ea. side)
Tricep Extension (12)
Bicep Curl (12)
Week 2 & 4
Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair
Lateral Band Walks (1 min) *band on thighs over knee*
Squat w/ Knee Out (12) *band on thighs over knee*
Twisting Dumbbell Curl (12)
Dumbbell Step-Up (14) *onto step or chair*
Mountain Climbers (30 sec)
Plank Walks (12)
Dumbbell Side Lunge (12 ea. side)
Dumbbell Row (12)
Reverse Crunch (14)
Twisting Dumbbell Curl (12)
Tricep Kickback (12)
Half Kneeling Chop & Twist (12 ea. side)
Todays motivation Monday quote come from our book club book, You Are A Badass by Jen Sincero. In our online discussion this weekend, one of our readers shared that this quote spoke to her. I woke up this morning wanting to take on a 14 day challenge that I have attempted before and have not been successful. I immediately began to think about my past failure and what temptations might side track me. This quote made me recognize that I am derailing myself by not just staying in the moment, enjoying the present and actually creating anxiety that does not need to exist. Letting our past attempts define what we can accomplish in the present sets us up for another perceived failure from the beginning. We need to start with our head high. If we must look back, remember a time you felt like your best self, focus on your personal strengths and use that to work towards your goal. More important, changing the goal to self improvement through positive change and not just running to a finish line, helps us connect to our true purpose and express our true selves.
Spring is here and like many of you, I am looking at my home, my schedule, my inner self and taking inventory of what I am ready to let go of, and what I would like to add to my life. While I have been quiet online, there has been a lot going on as I refocus, redirect and look at how I really want to use this space and what I want to share. While I will continue to share workouts and recipes, I am feeling I want to share deeper and be more open. From the conversations I have had the last few weeks, a lot of us are struggling with parenting, marriage, friendships, feeling guilty and trying to find balance. Yet, we don’t want to talk. We are afraid of being judged and instead put on that perfect front. I think the ultimate act of kindness is to be open and honest with those struggling around us and be transparent so our loved ones can support us. I will be running some challenge groups in the FB group that will help us share and reach short-term goals. Coffee Talk posts will be more frequent and real life struggles parenting a teen and young adults, new adventures in my 21 year marriage and just life in general. Cardio And More will continue to be workouts and tips. Cup Of Love is a space for motivation, kindness and peaceful living. Thank you for being part of my journey, for your love and support. Please comment on any topics or tips you would like to see in the coming weeks. Hope your week is filled with Coffee, Peace and a little Cardio.
Yesterday I was so inspired by a woman who came to my Zumba Gold class for the 1st time. She let me know she had never taken Zumba. She was just diagnosed with Parkinson’s and has just started boxing and wants to add Gold to her schedule. She had a choice when she received her diagnosis, and she is choosing to live life, try new things and become stronger mind and body. I want to follow in her lead, I hope her story motivates you as well. Get out there and do what you can.
It’s Monday! New week, new goals, new mindset. Celebrate what your body can do, find the workout that speaks to your soul. Try something new, meditate on the positive, be your best you.