Wednesday, July 31, 2013

No Equipment CrossFit Workout




Summer can get busy and but we shouldn't have any excuses to skip workouts, especially with these no equipment CrossFit Workouts. Get up 20 minutes earlier to squeeze this simple and effective workout – you’ll be so happy you did!



1. 10 push-ups followed by 10 squats – 10 rounds of each.
2. 10 sit-ups followed by 10 burpees – 10 rounds of each.
3. 10 push-ups followed by 10 air squats – 10 rounds of each.
4. 10 sit ups followed by a 200m run – 3 rounds of each.




Tuesday, July 30, 2013

Fitness Inspiration

Alexa Jean Fitness - Exercise for Women, Workout Exercises, Fit Inspiration, Fit Girls, Fintess Inspiration

Happy Tuesday Friends! 





Meal Plans


I’ve been getting a lot of emails from my readers lately asking about what type of foods they should be eating. It can be hard to determine what is just media hype and what is genuinely good for your health and fit physique. After weeks of talking about doing a meal planner, I have FINALLY compiled an awesome clean eating meal planner. This meal planner is a great way to begin your healthy eating lifestyle and get a good understanding of why you’re eating specifics things at specific times.

I’m so excited to share this with all of you and I hope you enjoy it!




E-Book: Clean Eating + Healthy Lifestyle Guide To Becoming Fit


20% off coupon code: 41Q2XFKNHP

Monday, July 29, 2013

Pregnancy Workouts - Legs and Shoulders



I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.


The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.


Legs and Shoulders

Treadmill – walk for 20 minutes

Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)

Barbell Squats – 4 sets of 10 reps

Standing Leg Curl – 2 drop sets of 15 reps

Romanian Deadlift – 4 sets of 8-10 reps



Superset 1

One Leg Barbell Squat – 3 sets of 10 reps

Barbell Lunge – 3 sets of 12 reps


Superset 2

Dumbbell Press – 3 sets of 10 reps

Side Lateral Raise – 3 sets of 20 reps


Superset 3

Overhead Shoulder Press – 3 sets of 10

Side Lateral Raise – 3 sets of 20


Superset 4

Reverse Machine Flyes – 3 sets of 12 reps


Face Pull – 3 sets of 15 reps


I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy? 


Pregnancy CrossFit Workout - Fit Pregnancy

Alexa Jean Fitness - Pregnancy Workouts, CrossFit, Fit Pregnancy





·         30 air squats
·         20 modified push-ups
·         15 kettlebell dead lifts
·         10 half burpees

On days I'm just not feeling the gym, I resort to a quick CrossFit workout. I feel much more energized and alert. The lost important thing is listen to your body and don't overdo it. 

Many studies have shown that working out throughout your pregnancy not only benefits yourself but the baby as well. Increased oxygen and brain stimulation has shown to be a direct result of prenatal exercising. You'll also recover from labor and delivery much quicker. 


Friday, July 26, 2013

Inspiration Friday

Alexa jean Fitness - Fitness, Fit Girls, Fitness Inspiration, Fitness Quotes, Fitness Tips, Fit, Workouts

CrossFit Workout - No Equipment Needed



Workout 1

Jumping Jacks – 45 seconds – 15 second rest

Jump Squat – 45 seconds – 15 second rest

Burpees – 45 seconds – 15 second rest

Mountain Climbers – 45 seconds – 15 second rest

Workout 2

Squat – 50

Barbell Walking Lunge – 40

Mountain Climbers – 30

Bench Jump – 20

Burpees - 10

 

 

Friday, July 19, 2013

HIIT 100s - Legs, Triceps, Calves





In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves
Exercise
Weight
Sets/Reps
Rest
Squat
50% 10RM
10/10
60s
Squat




10RM
3 / Failure
60s
Leg Press
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Leg Curl
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
60s
Triceps Pressdown
10RM
3 / Failure
60s
Lying Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
60s
Standing Calf Raise
10RM
3 / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettleball
10/10
60s





Monday, July 1, 2013