Step It Up

Amanda's Step It Up Workout

Grab a step and a few risers to complete these exercises.

1) Squat with Side Leg Lift - 12-15 reps each side
(right foot on center of the step, left foot on floor, squat, as you come up perform a lateral leg lift on the left side; repeat on opposite side)

2) Incline Push Ups - 12-15 reps

(place hands on center of step and complete regular push ups)

3) Triceps Dips - 12-15 reps

(start with hands on edge of step, legs extended out in front, use the upper body to lower down and then up)

4) Running Man on Step - 12-15 reps each side

(using core stability, step up with right foot, then bring left knee up to balance, then return to start; repeat on opposite side)

5) Up Up Down Down - 30-60 seconds

(quickly step up with right foot, left foot, then down with right foot, left foot; get that HR up!)

After not exercising yesterday I decided to stay off of my strength training program for one more day. Signs of inflammation are still present but definitely not as bad. On my schedule for today I had one client to train then I had my spin class to instruct. It was my first session as the regular instructor and I'm happy to say it went well! I was complimented on my song choice and the format of my class. I hope to have repeat students next week and maybe a few more due to word of mouth. I'm so excited to be able to come up with future playlists too.

Today's playlist:

1) Puppets (remix) - Depeche Mode

2) Take Me Out - Franz Ferdinand

3) Surrender - Cheap Trick

4) Twist and Shout - The Beatles

5) Kids In America (remix) - Kim Wilde

6) I Wanna Go - Britney Spears

7) Great DJ - The Ting Tings

8) The Edge of Glory - Lady Gaga

9) Smooth Criminal - Michael Jackson

10) Do You Right - 311

11) Helena Beat - Foster The People

12) Short Cut/Detour - Pretty Lights

I also had to come up with my Workout of the Day to be displayed tomorrow.

Medicine Ball Total Body Circuit

1) Lunges with Medicine Ball Twist, 16-20 reps

(holding med ball at your chest, lunge forward with right foot and twist toward the right, leading with your core; repeat immediately on left side)

2) Narrow Chair Squats to Medicine Ball Press, 16-20 reps

(stand with feet together, squat imagining you're sitting back into a chair, while lifting med ball up to press)

3) Sumo Squat to Calf Raise, 12-16 reps

(stand with feet wider than hip width apart, toes turned out to a 45 degree angle, sink deep down into a squat, lift up and balance on your toes to perform a calf raise)

4) Pullover Crunches with Medicine Ball, 12-16 reps

(lie on the mat with knees bent and heels on the ground, extend your arms above your head with elbows near your ears holding the medicine ball, then lift med ball up above your chest and crunch)

5) Side Plank Hold, 10-20 seconds each side

(lie on your side supported on your elbow, elbow underneath your shoulder, aligning your body from shoulder to heels in a straight line, lift and hold)

Repeat 2-3x

Daily Workout

Every Thursday at work, I'm responsible for coming up with the daily workout to be displayed on the gym floor. Here's my submission for tomorrow:

Core Balance Burn

1) Plank Toe Taps, 16-20 reps
(hold plank pose, tap out your right foot to the right side about a foot, then return to start, immediately repeat on left side, etc)

2) Russian Twists, 16-20 reps
(hold proper weight above core, turn torso toward left side, center, and right side)

3) Boat Pose, hold 15-30 seconds
(stabilizing core, hold legs out at a 45 degree angle with arms straight in front to balance)

4) Fast Feet, 15-30 seconds
(basic drill to get HR up and increase agility)

5) Reverse Lunge to Front Kick, 12-15 reps
(lunge backward, stabilize core and come to a front kick leading with the heel; stay on same foot then repeat on other side)

Repeat 2-3x