Friday, Friday! TGIF! It’s Fit Friday again, y’all! Workout time. Are you ready to work those buns and guns today? Today’s workout is another circuit workout that will focus on upper body and bootay muscles aka…your buns and guns!
Buns & Guns Workout
Here’s a quick demo of the moves you’ll be doing:
Pike PushUp x 10
Plank Leg Raise x 10
Shoulder Taps x 20
Fire Hydrants x 12 each side
Narrow Pushup x 10
Glute Bridge x 12
Don’t forget, February’s Jumpstart FitCamp is FREE! Be sure you click on the FitCamps tab or right HERE to sign up!
Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.
Fit Friday Circuit Workout:
Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.
If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!
Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!
Happy New Years, y’all! This is the first Friday workout of 2017! I hope by now you’ve taken a few minutes to set some goals or the new year. 2017 is going to be a great year! Make sure you write those goals down on paper. Make them real. Post them up somewhere where you will see them daily. Tell someone! The GMF FitFriends community is a great place to share and work toward goals with other like minded ladies.
New Years Goal Getter Workout
You’ll want to complete 4 rounds of this workout. For the static lunge/bicep curl focus on one side per round, alternating legs each time through. You’ll need a set of dumbbells for this workout. And don’t forget your water!
What to do:
High Knees – Get those knees high! If you can’t do the fast/jumping motion here just quickly march. Knees high!
Plank Row – Push Up – Get into a plank with a set of dumbbells in your hands. One row on each side, then do one push up. Drop to knees if needed but keep your body from head to knees in a straight line! Beginners – Count each row as 1 (6 per side) Counting 1, 2, push. 3, 4, push. Advanced – Do 12 total rows. 1, 1, push, 2, 2, push…
Knee Strikes– Stand with arms up in the air. In a quick motion bring one knee up and arms down to meet it. Do that quickly 10 -12 times then switch sides and do 10-12 more
Squat – Shoulder Press – Holding a set of dumbbells, squat down (like your sitting back into a chair. Knees in line with toes, not falling in or forward) then stand up squeezing your glutes, pressing the dumbbells up over your head. Bring back down, repeat.
Jumping Jacks – Just like the high knees.. if you are unable to do the jumping, do quick side steps instead of jumps. Make sure you’re getting your arms up. These moves are to keep your heart rate up through the workout so just keep moving.
Lunge – Bicep Curl – Step forward wide and lower into a lunge. Hold this lunge position while you do your 12 bicep curls. Alternate legs each round.