That's right - Alexa Jean Fitness has moved to her own domain! You can find the latest posts at: AlexaJeanBrown.com
See you all there! =]
Monday, March 10, 2014
30-Day CrossFit Challenge - No Equipment Needed
Who doesn't love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you're hard work will pay off! Have a great day!
Week 1
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time - keep a record of your time.
Day 7: Run 1 mile for time
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time - keep a record of your time.
Day 7: Run 1 mile for time
Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
AWESOME JOB! Comment below and let me know how you did.. or if you've got any questions!
Note: Please check with your medical professional before doing this program.
Monday, February 17, 2014
Fit Mommy - Lose the Baby Weight Recipe for Success
PORTION CONRTOL - The Kid's Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)
Lose the Baby Weight Checklist
Three snacks a day - never let hunger build! - Veggies and Fruit are AWESOME snacks.
Maintain portion control for your dinner
Good luck! YOU CAN DO THIS!!
Sunday, February 16, 2014
No Equipment - CrossFit Work Out - 1 Week
Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.
Day1
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then: 10 Squats 10 Sit-ups 10 Pushups 3 Rounds
Day2 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 10 rounds of -10 burpees -10 situps
Day 3
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Sprint 100 meters Rest 1 minute Repeat 10 times
Day 4: Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Day1
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then: 10 Squats 10 Sit-ups 10 Pushups 3 Rounds
Day2 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 10 rounds of -10 burpees -10 situps
Day 3
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Sprint 100 meters Rest 1 minute Repeat 10 times
Day 4: Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time
Day 5
Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then 5 Rounds 15m Bear Crawl 20 Push-ups 15m Crab Walk 20 Jump Squats 15m Broad Jump Burpees 20 Mountain Climbers
Day 6 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Day 7 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 5 Rounds for Time - 3 vertical jumps - 3 squats - 3 long jumps
Day 5
Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then 5 Rounds 15m Bear Crawl 20 Push-ups 15m Crab Walk 20 Jump Squats 15m Broad Jump Burpees 20 Mountain Climbers
Day 6 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Day 7 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 5 Rounds for Time - 3 vertical jumps - 3 squats - 3 long jumps
Friday, February 7, 2014
Skinny Drinks // Power Shake Recipe
Shakes are great for getting all your nutrients on the go and great for those who have a hard time consuming veggies. Keep in mind your body needs lots of fuel if you're exercising and shakes shouldn't necessarily replace your meals.
1/3 cup
of frozen Spinach (I promise you can't taste the Spinach!)
1 tbsp
ground Flax Seed
1/2 cup frozen Berries
1 tsp
ground Cinnamon
1 Banana
Mix all the ingredients together and enjoy!
The PE Science Snicker Doodle Protein is without a doubt MY FAVORITE! It doesn't have a chalky taste - it's great for cooking too. I use a TON of PE Science's products and I'm extremely impressed with the quality.
The PE Science Snicker Doodle Protein is without a doubt MY FAVORITE! It doesn't have a chalky taste - it's great for cooking too. I use a TON of PE Science's products and I'm extremely impressed with the quality.
Subscribe to:
Posts (Atom)