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Refresh, Renew, Recovery Workout

AND I am back!
This is the first workout video I have filmed since I moved into my new house, and it FELT GOOD!

This workout is to fitness as Organic is to food! It is a great recovery workout that works on flexibility, mobility, and dynamic movement. It is a GREAT workout to do a day after you worked out really hard OR just a workout on its own, as it still has some challenging aspects to it. It also would be good movement prep for a warm up.

What you need:
-A mat

Perform the following reps of each exercise based on your fitness level:

Beginners: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Here is the breakout of the workout:
-Squat Duck
-Half Kneeling Toe Grab (left)
-Half Kneeling Toe Grab (right)
-Lunge Lift Knee Drop (left)
-Lunge Lift Knee Drop (right)
-Down Dog Dance (left)
-Down Dog Dance (right)
-Back Rotational Leg Extension (left)
-Back Rotational Leg Extension (right)
-Quadruped Fire Hydrant
-Waddle Floor Reach

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onlinetrainpic

10 Minute Balance & Cardio Workout

Howdy! So I filmed a new workout this week- 10 Minute Balance & Cardio Workout. And there IS a purpose behind why I choose BALANCE.

I was fortunate enough to go to the Kentucky Derby this past weekend. While I was there, I wore these HUMUNGOUS wedge shoes. Needless to say, walking around the track certainly tested my balance and stability of my ankles. Which brings me to the workout.

What you need:
Stability Ball
Timer
Yourself

Click on the image below to view the workout video

Here is the breakout of the workout.

Perform 8 reps of the following BALANCE exercises:

-SeeSaw
-Plank Foot Raise (8 alternating)
-One Leg Squat
-3 Point Balance Touch

Perform 30 seconds/10 seconds rest of the following CARDIO exercises:
-Knees and Toes
-Mountain Climbers
-Jack & Punch

Bored of your current fitness routine?
Whether you prefer one on one attention, working out with a group, or an online program, I would love to chat with you about your fitness goals! Request your complimentary consultation today! It would be an honor to work with you.

Bodyweight Tabata Cardio & Foam Rolling Workout

Ever get those days where every muscle feels tight and you could use a pick me up? (and not reach for that 5th cup of coffee of the day).

I felt the same way the other day and decided to do a workout where I incorporated foam rolling into my body weight tabata cardio workout.

Try this bodyweight cardio workout! This is a 11 minute Body Weight Tabata Cardio & Foam Rolling Workout. The tabata style of cardio training means 20 seconds of hard work, followed by 10 seconds of rest, and repeat. Tabata is a form of high intensity interval training, which research has proven is the best method for weight loss.

Foam rolling is a form of soft tissue work and is important because our single muscle fibers ( called fascia) get bunched up throughout the day, from being sedentary, previous workouts, etc. So the foam rolling is ROLLING those bunched up fascia fibers out smooth, so that you can have better quality of movement when you lift weights. That means more work for your muscles and better results overall. In addition, foam rolling helps prevent injuries.

What you need:
-Timer
-Foam Roller
-Your STRONG body! (PS- your underwear showing is not required, apparently I didn’t get the memo! I didn’t have time to re-film, so hope you like pink ;))

Workout Summary

Get Ups: 3 x 20 seconds work/10 seconds rest
Glute Foam Rolling: 1 minute/each Glute
Side Shuffle with Arm Swing: 3 x 20 seconds work/10 seconds rest
IT Band Foam Rolling: 1 minute/each leg
Mountain Climber On Steroids: 3 x 20 seconds work/10 seconds rest
Chest Foam Rolling: 1 minute/each side

Amanda Jessop - Photo
Hello! I’m Amanda Jessop, CSCS, NSCA certified fitness professional, AFAA certified group aerobics instructor, and owner of Channel Your Inner Athlete.

My goal is to change the way you look at personal training, in that my personal training is not just about getting a great workout in, but to educate and equip you with the knowledge you need to take action to exercise safely, develop body awareness, and prevent exercise related injuries long term.

Could you use a little help starting your fitness program?
Whether you prefer one on one attention, working out with a group, or an online program, I would love to chat with you about your fitness goals! Request your complimentary consultation by replying to this e-mail. It would be an honor to work with you.

Football Speed & Conditioning Workout

Football season is here! If your like me, I sure do love me some football. What I love even more is seeing football players work on agility and conditioning. It is fascinating! Time to channel your inner Peyton Manning, Drew Brees, or (insert name of your favorite football player here!) with my Football Speed & Conditioning Workout
You will need:
-A Hand Towel on a slippery surface (wood floor is best)
-4 Dumbbells
-2 Strips Of Tape Lined Up On The Floor Parallel To Eachother
-2 Tennis Balls
-Timer (high intensity interval timer is best)
-Some Space (this workout can also be done outside with an agility ladder and cones).

Perform the following 5 exercises with at least 30 seconds of rest in between. This circuit can be repeated 3-4 times:
-45 Seconds: Floor Sweepers
-45 Seconds: Tennis Ball Speed Drill
-45 Seconds: Lateral High Knees Over Dumbbells
-45 Seconds: Side Shuffle With Low to High Chop
-45 Seconds: Speed Ladder Ickey Shuffle

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Strong & Lean Upper Body Workout

Get ready to REALLY work your upper body. Not ONE muscle will be spared! This is a 8 minute upper body interval workout that will really strengthen and define your arm muscles. You will need a mat and a set of dumbbells.


Perform this interval workout 2-3 times. 15 seconds of rest in between each pair of circuits.

1 minute: Tricep Dumbbell Matrix
45 Seconds: Up and Overs

1 Minute: Half Kneeling Shoulder Raise, Bend, Press
45 Seconds: Crab Reach Kicks

1 Minute: Down Dog Rows w/ Donkey Kicks
45 seconds: Inchworm Side Plank Twist

1 Minute: Staggered Push Ups
45 Seconds: Sit Outs

What did you think?

American Ninja Warrior Strength & Plyo Workout

Time to channel your inner ninja competitor! This is a 17 minute full body workout with exercises that mimic the actual obstacles on the TV show. Get ready to burn some major calories. Be sure to warm up before with my Dynamic Warm Up Video. You will need dumbbells, a mat, and a small towel.

Perform this circuit 2-4 times with minimal rest in between. Perform 6-10 reps of each resistance exercise if your goal is strength/increase muscle mass, or 12 reps of your goal is toning/muscular endurance:

6-12 reps: Single Leg Romanian Deadlift With Towel (Right Leg)
6-12 reps: Single Leg Romanian Deadlift With Towel (Left Leg)
30 seconds: In-Line Jumps
12-24 alternating reps: Half Kneeling Ladder Climbs (switch front leg 2nd time through)
30 seconds: Lateral Skiers
6-12 reps: Barrel Hold Chest Fly
30 seconds: Squat Jumps
6-12 reps: Hold Body Swings
30 seconds: In-Line Jumps
6-12 reps: Push Up Leg Climbs
30 seconds: Lateral Skiers

So how did you do?

Standing Core Circuit Workout

Standing core work IS hard core! Try this 5-minute circuit to strengthen your midsection.

-dumbbell swings
-running man (right foot forward)
-running man (left foot forward)
-lateral dumbbell swings
-overhead press with oblique crunch