Wednesday, November 23, 2016

Turkey Day Tools & Workouts to Stay Motiv8ed!

 Whats up Motiv8ers,

Quick blog post here with a few tips and workouts to help you stay Motiv8ed over the break.   Thanksgiving is a time of thanks and a time to enjoy family but it can sometimes send you straight to Lazy Town.  So Motiv8 has you covered with a few simple tools to help you stay EPIC and awesome over the break.

First, your Motiv8 tip....

  Before tomorrow hits I want you to make a plan for Thursday, Friday, Saturday, and Sunday.  You need to put in at least two workouts.  One Motiv8 Style workout below and at least one good run, jog, or walk for at least an hour.  

Most important days to do one of these workouts is Friday morning and Sunday.  Friday morning is a good day to work off those holiday calories and shake off that holiday lazy feeling.  And, Sunday is important because exercise, and boosting endorphins, is a great way to get you fired up to conquer your week and get you moving to take care of daily tasks.  

So before today is over make a plan and get your loved ones on board as well. Help each other stay awesome over the holiday break.

Next, At Home Turkey Day Challenge Workouts...



First challenge is a no weight workout.  this is a killer challenge and will have you burning those calories in no time.  Remember when you finish a challenge post on your SETs facebook page to help Motiv8 others to do the same.

Be a EPIC Turkey! 

Do a Quick Warm-Up....  

Then Jump Right in:

100 Jumping jacks

100 Squats
Butt Burners - 50 each leg
15 Burpees
30 Jump lunges
15 Burpees
30 Star jumpers
20 push-ups
30 Pop squats
20 push-ups
50 plank saws
50 full sit-ups
50 Mountain Climbers
100 Bicycle crunches.
Butt Burners - 70 each leg
80 calf raises

 
 Seven Deadly Mini Monsters!!!!

Here are the exercises first!  There are Seven

10 Narrow to Wide pushups (Do a wide pushup then walk your hands under your shoulders and do a narrow push-up. Then walk back to wide and do a wide push-up. Do 5 of each making 10.)
10 each arm Renegade Rows or lawnmowers
10 squat to shoulder press
10 step back lunges w/ a bicep curl
10 front raises
10 Overhead tricep extensions
10 floppy Burpees

Also: Always start each round with 25 jumping jacks
& end each round with 15 jump squats


Here is the format for this workout.

Round 1
25 jumping Jacks
10 Narrow to wide Push-ups
15 Jump Squats

Round 2 (add an exercise but this time it comes first)
25 jumping jacks
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 Jump squats

Round 3 (add an exercise but this time it comes first)
25 jumping jacks
10 squat to shoulder Press
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats

Keep adding exercises until you finish

Round 7 (add an exercise but this time it comes first)
25 jumping jacks
10 floppy burpees
10 overhead tricep extensions
10 front raises
10 step back lunges w/ a bicep curl
10 squat to shoulder Press
10 Renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats



Your Quick Ab Burner =)

OK here we go.

15 half sit-ups
25 secs of leg raise to butt raise
25 sec cross crunches left

then

15 half sit-ups
25 secs of leg raise to butt raise
25 secs cross crunches right

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches left

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches right

lastly

50 Russian twists


That is all!
 
Crew if you have any questions don't hesitate to reach out to your Coach or text me at 512 806 4615.


Lastly, many folks ask me what my favorite meal for thanksgiving is since I am Vegan.  This is an easy answer.

Sweet Potato Black Bean Chili!


 Check it out below and if you try it let me know how you liked it.  This is a stable for me for sure. =)
 

Sweet Potato Black Bean Chili! 

Alright Crew those are your tips for the holiday break.

Motiv8ers thank you for all of your support and thank you for giving Motiv8 a chance to help you with your fitness.  If you keep up your hard work we promise we will continue ours and be there to support you every step of the way.

Motiv8ers thank you and have one amazing holiday break!  We will be back in a couple of days to bug you about getting in those workouts.  =)

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

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