5 miler+Ballet Barre=AWESOME WEDNESDAY

Woot Woot, great workout so far. Did 5 miles on a treadmill, now off to the Ballet Barre Class. This is such an amazing class. It sculpts and tones you from head to toe and you are definitely feeling sore the next day. Pop Physique originates from California and last September they launched their new studio here in Baltimore.  It incorporates the elements of ballet, pilates, some weight training as well as core shaping and lots of stretching. If you haven't tried this class, it's A MUST, you will fall in love with it;)

What's your workout for today?

Oksana,

xoxo

SUMMER TRIM DOWN WEEK 5 DAY 33

Happy Saturday! I'm sure all of you are excited for the weekend. Many of you are having a three day weekend which is even better. I'm so excited for those who are having a bbq with friends and family or heading over to the beach. It looks like the weather will be amazing this weekend so i hope you will have a blast. But lets not forget that we have some body part we haven't worked this week:) ARMS...
This will be your quick workout before you are out for the weekend. Ask your friend to join you for your Saturday workout. She/he won't regret it but instead you will enjoy your time together and get in an awesome workout:)

SATURDAY AM : ARMS + ABS.

Dumbbell Curls 20 reps

Tricep Overhead Press 20 reps ( Laying on the bench ) 

Dumbbell Alternate Bicep Curl 20 reps

Bench Dips

Cable Hammer Curls with Rope Attachment 20 reps

Cable Tricep Push Down 20 reps

Crunches 20 reps

Obligue Crunches 20 reps ( R )

Arm Pull Over Straight Leg Crunch 20 reps

Obligue Crunches 20 reps ( L ) 

The Matrix 20 reps

Side Plank with A Knee Tuck 20 reps 
REPEAT 3 TIMES
Drink PLENTY OF H20!!!

You are all done. Pad yourself on your back and enjoy your weekend! ;)
xoxo

SUMMER TRIM DOWN SERIES WEEK 4 DAY 21

Good Morning Everybody. Welcome to Week 4:) We are getting closer and closer to the end and this means that intensity increases. For the next 3 weeks, we will be concentrating more on abs and cardio. We want to build muscles and burn fat faster. The workouts will be divided into AM and PM workouts. AM workout will be your cardio ( 30 min-40 min ) and PM will be weight lifting. Cardio in the morning will help you start your day right and get your metabolism going. If your schedule doesnt let you workout in the morning, do it in the afternoon ( on your lunch break ), FIND TIME FOR IT:) This is all about you, MAKE YOURSELF A PRIORITY.

Workout for today:

AM: 30 min on elliptical, level 9, push yourself. It will be soooo worth it in the end.
PM: Arms and ABS

SUPERSET:

• Jackknife Reach Up 3 sets 20 reps
• Dumbbell Alternate Bicep Curl. 3 sets 12 reps.  DID YOU INCREASE YOUR WEIGHTS YET? You are not a beginner any more if you successfully accomplished 3 weeks in the Series. If you never increased your weight lift it means its time NOW. Weight training is supposed to be challenging so it you are lifting the weight thats very easy for you or you can go forever it means IT'S TIME :) A great way to find out if resistance is too easy is to try to do 15 reps, if you can go for more than 15, you should increase it!

SUPERSET:

• Mountain Climbers 3 sets 20 reps
• Bench Dips 3 sets 12 reps

SUPERSET:

• Bicycle Crunch 3 sets 20 reps
• Preacher Curl 3 sets 12 reps

SUPERSET:

• Ball Roll Out 3 sets 20 reps
• Tricep Push Down 3 sets 12 reps

SUPERSET:

• Leg Lifts 3 sets 20 reps
• Push Ups 3 sets 12 reps

HAPPY TRAINING. 

xoxo

Summer Trim Down Series Week 3 Day 19

Yay, It's Friday and the week is over. We are also half through the challenge and I'm so amazed you guys are not giving up. Some days have been more intense than the others but you are not letting intensity get to you and you are finishing strong every time!
 You are strong. You are confident. You push yourself to the limit. You don't give up. 
KEEP GOING:)

Today, do the cardio that you like. Go for a nice, long run outside or hop on the bike and climb up the hill. It's such a beautiful morning. I hate to waste it indoors. If you don;t like running or biking outside, feel free to go on the treadmill, stationary bike or stairmaster. Go for as long as you can ( 1 hour? :) )
After you are finished, get down on a mat and work towards that 6-pack:)
*30 crunches
20 bicycle crunches
30 toe touchers
20 reverse crunches
WATER BREAK
*50 russian twists
15 side plank hip lifts (R)
15 side plank hip lifts (L)
20 crunches
WATER BREAK
*30 bicycle crunches
20 leg lifts
20 reverse crunches
10 in and outs
10 side plank hip lifts (R)
10 side plank hip lifts (L)

HAPPY FRIDAY
xoxo