How to achieve a goal.

1. Dream Big.

2. Write your goal down on paper. 3

. Share your goal with others.

3 exercises for 5 rounds of heart pumping goodness.

Short on time.

Now problem.

Try our 11 minute body weigh leg workout.

This video features the advanced workout.

Beginner

1. Wall sit 10-30 seconds

2. Lunge hold 5-15 seconds

3. Yoga Bridge Pose 5-10 seconds

Intermediate

1. Wall sit 30-45 seconds

2. Lunge hold 10-20 seconds

3. Bridge pose hold 10 seconds

Advanced

1. Wall sit 60 seconds

2. Lunge hold 60 seconds

3. Reverse Marching Plank 30 seconds

Three rounds each level.

This is an advanced plank exercise that will have you turning on and firing up your muscles. Note of caution always listen to your body. If you feel straining or pain in any area of the body stop the exercise immediately.

A progression of plank.

Slide your body back and forward while keeping the core braced.

I would consider this an advanced core exercise.

If at anytime you feel your back you’ve lost engagement of the core.

Stop the exercise.

Listen to your body.

Plug this exercise into my Home Workout BluePrint.

Arms are shoulder height, pressing two plates together and fingers spread. Watch that you're not using your fingers to hold the plates together. Take a breath in on the exhale squeeze the plates together and pulse up slightly.

You can also use two yoga blocks or books in place of the plates.

10 minute follow along video

Join me for five rounds of three exercises. Exercises can be done with or without resistance band.

The burpee is a full body strength training exercise that works the arms, chest, quads, glutes, hamstrings and abs while getting the heart pumping. In this video I show three levels. You can plug this exercise into my Home Workout Blue Print in the Conditioning Section.

Cobra helps to strengthen the spine, stretch the chest, lungs, shoulders, and abdomen, firm the buttocks, stimulate abdominal organs and helps relieve stress and fatigue.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs into the floor. On an inhalation, begin to straighten the arms to lift the chest off the floor, draw the shoulder blades in and down the spine. Hold the pose for 1-5 breaths. Release back to the floor with an exhalation. Plug this into my Home Workout Blue Print back section for best results.

Three different heart pumping exercises to plug into your Home Workout Blue Print Program.

Squats are a great multi-joint movement. They work wonders for your strength and flexibility. As you engage the glutes, hamstrings, quads, back and core. In this video I show 4 variations that you can plug into my Home Workout Blue Print.

Take a moment to refocus your mind and nourish your body with your breath.

SHOW MORE