New Years Goal Getter Workout

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!

New Years Goal Getter Workout -


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.


Jump Into Fall! Lower Body Plyo Workout

Hey y’all! It’s been a hot minute since we’ve done a workout here. So, to celebrate the fact that all week here in Alabama it wont get over 90* (yay!) let’s do a JUMP into Fall plyo workout! Today it’s all about the legs. Since Fall is like a gateway into holiday eating and hibernation mode we need to make sure we keep up with the workouts and healthy eating (treats are ok! Just keep it balanced with the good stuff too.) Work on your summer body now! Don’t let summer sneak up on you. Joining the GirlMeetsFitness monthly FitCamps is another way to keep up with your winter workouts! Right now you can get 15% off of your October FitCamp registration with the code OCTFIT.

Jump Into Fall Plyo Workout


JUMP into Fall!

What to do:

When you are doing any jumping exercises don’t forget to really focus on a soft landing. No locked/hard knees. Remember that egg toss game where you gently catch the egg so it doesn’t break? Same thing…just feet to ground instead of eggs to hands. Soft. Don’t break yourself! Also, make sure you’re wearing shoes with good support for your jumps.

Do each circuit (2 exercises) 3 times through. Rest for about 1 minute between circuits.

Take extra rest/breathers/water breaks as needed but remember to keep moving as much as possible. We want to keep our heart rates up!


Workout Monday!

It’s been a hot minute since I’ve been on here to post a workout (or anything!) for y’all. End of summer rush got crazy but vacation’s over! Kids are in school! Time to get back to kicking butt and getting it done.

Here ya go! A full body Monday workout for y’all to add in to your week.



Happy Sweating!

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