Tag Archives: workout

Free Workout Friday: 8.18.17

Happy Friday all! For this exercise, you’re going to want to grab ONE kettlebell.

Remember to focus on breathing, the movement/form, and listen to your body. Read today’s workout through carefully before going out and tackling it!

Single bell 2-handed clean to squat x5 reps
Stand with feet slightly wider than shoulder width apart, bell between your feet. Start in squat position, then as you rise, do a 2-handed, single bell clean. As you drop back to starting position, return to squat position.

Single bell 2-handed swing x5 reps
With the kettlebell resting no more than a foot ahead of you, grip the bell and do one swing, then come back to a full stop at your starting position. Do not continuously swing for 5 reps.

Single bell 2 handed racked carry (front) x20 steps
Clean the kettlebell up, walk 20 paces. Chest and eyes forward. Don’t arch your back, take your normal sized steps – don’t leap/lunge/speed walk/etc.

At the end of your 20 steps for the carry, perform this all the way through again. Do the carry three times total, and the first two exercises a total of 6 times.

*Always start with a lighter weight.

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Free Workout Friday: 8.11.14

**Edit: If you’re seeing this post pop up again, apologies! I have been having issues with WordPress moving live posts to “drafts” on me both here, and my personal blog. I have emailed them to get this issue resolved (but if any of you can help a gal out, it’d be much appreciated!) Anyway…

No fancy name for today’s workout, just the date. There are two ways to complete this exercise:

First, do them separate. Run through the weighted stuff first (you’ll be doing it a total of 5 times), then do the core work. OR, you can start with one round of core, complete two whole rounds of the weighted exercises, do a round of core, two more weighted, one more core, then one final round of weights. The choice is yours!

Also, it’s best to do this with kettlebells, however, if you’re using dumbbells, on the swings: switch to single swing. It gets a bit sketchy trying to double swing dumbbells.

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Free Workout Friday: Core Conditioning.

You have probably caught on by now that I never program “crunch-like” movements for your core. Why? Because you don’t have to do sit ups, crunches, or make similar movements to strengthen your core. As a matter of fact, for women in the pre- and postnatal phases, crunching movements like that can be dangerous. Especially for moms who are working to fix their diastasis recti.

But we need strong, solid cores. Our core is the key element in helping with our posture. Bad posture? You probably have a weak core.

Give this core focused workout a go. Start with just a simple two rounds the first time through. Focus on your body alignment, breathing and overall movement. It’s safe to incorporate this into your weekly workout plan two to three times. As you go, and feel more comfortable with the movements, add in rounds. Never do more than five rounds total though.

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Free Workout Friday: A Twofer.

Are you ready everyone? Because this week is a special one. Since WordPress didn’t publish my scheduled posts while I was on vacation (aka unplugged from the outside world, but still didn’t want to leave you all hanging on my weekly freebie), I’m giving you, today, BOTH of those workouts. So it’s a two-for-one Friday special!

Postnatal moms, be sure to check out the ** at the bottom of the page for modifications to make these safe for you to perform.

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​**Note: Can be done with kettlebells or dumbbells. Always start with a lighter weight and adjust as needed. Postnatal mommas: skip the jumping lunges and do walking lunges in place for Full Court Press. Ditch the Russian twists and put dead bugs in their place for Twistin’ and Turnin’.

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Free Workout Friday: Compound Ladders.

This week’s workout, or at least the main movement, is a bit hard to describe… So, I had to venture into the video world for a demo for everyone. It’s a bit grainy, apologies in advance for that. I’m not quite sure what happened to it when I exported it.

This main movement is going to be done as a ladder, so grab three different weights. Start light, then grab a weight you’d typically gravitate towards first, then a heavier one.

You’re going to do one round of each weight TEN times. After you complete a round with a specific weight, you’re to do TWO Turkish Get-Ups (with whichever weight you feel most comfortable with, this is NOT part of the ladder), take a 60- to 90-second rest, then tackle a round of the next weight, so on and so forth.

This is what it will look like when it’s all said and done:

Crossbody hammer to rear lunge 1×10 @ light

TGU 1×2 (each side) @ regular weight

Crossbody hammer to rear lunge 1×10 @ regular

TGU 1×2 (each side) @ regular weight

Crossbody hammer to rear lunge 1×10 @ heavy

TGU 1×2 (each side) @ regular weight

Crossbody hammer to rear lunge 1×10 @ regular

TGU 1×2 (each side) @ regular weight

Crossbody hammer to rear lunge 1×10 @ light

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Free Workout Friday: Squat Accessories.

I talk to my clients a lot about accessory work and how important it is. Just like how often I reference yoga for a great mobility work out. If you want a better, bigger lift, you’ve got to do the work and put in the time.

Today’s free workout is an accessory workout to help you get those squats down (parallel), and get those numbers up. But REMEMBER, accessory work isn’t about how much weight you can move around. Go lighter, focus on the movement range/form.

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​**Note: always start with a lighter weight and adjust as needed.

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The Transphormation Challenge & You.

The thing about challenges is… They can be tricky. Especially ones that want to see you and what changes you’ve made within a certain span of time. And those changes have to be specific ones. How muscular or stage ready have you become? As someone just starting out on the “eat better, move more” route, that may not suit you. Probably doesn’t suit a lot of people to be honest.

Time for a challenge change. 1st Phorm, for 2016, is doing the My Transphormation Challenge. The challenge is pretty simple: your journey to transforming yourself into that version of you that you want to be. Healthier. More fit. You don’t have to be ready to hit the stage. You don’t even have to be close!

If you’re one of the over 60% of people who wrote down on their resolutions to start creating habits that will help you move more and eat better, this challenge is an excellent way to stay on target. Why? Because you will have a whole entire team (not just me) behind you, helping you. Answering your questions. Helping you get over those plateaus. Helping you succeed.

While I’m not formally participating, I’m doing it too. I’ve committed myself (as soon as I kick this cold and flu that I’ve come down with recently) to getting myself back on the pavement and running again. Something I haven’t done much since having my baby almost a year ago. I’m committed to working towards my lifting goals, which includes powerlifting meets and competitions later this year. I want to become an even better yogi that I’ve become this past year.

I’m in. Are you?

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By signing up, you gain access workouts, nutritional advice and supplement advice, and more. All of it from a crew of certified trainers and nutritionists – just like me. Looking for some help with meal planning? Not sure what you might need for supplements? Shoot me an email at vanspicefit@gmail.com and I can help get you underway on this exciting road.

Did I mention that you don’t have to pay anything? Signing up and access is all free. AND you can WIN money! Who doesn’t like winning money?

Unfortunately, due to my full schedule, I am not able to take on many new clients. To enable a way for me to help everyone reaching out to me, and to ensure all of us stay on track with achieving our goals I am starting a team on 1st Phorm’s new 250K Transphormation Challenge. If you would like to join my team, go to www.mytransphormationstartstoday.com, and invite me as your trainer. My email is vanspicefit@gmail.com.

 

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