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May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.

This workout can also be modified for beginners. If you have any questions, please contact me and I’m happy to help.

*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.

  1. Sumo Squat, 12 reps | hold squat and complete 12 upright rows
    • Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
  2. Bentover Row to Tricep Kickback, 10-12 reps – Complete one arm and then switch
    • Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
  3. Burpee with Overhead Press, 10-15 reps
    • Keep core tight
  4. Standing Superman, 10-15 reps – Complete one side and switch
    • Keep standing knee slightly bent, glute tight, extend arms and leg, then engage core to return upright
  5. Front and Side Shoulder Raise, 10 reps
    • Keep abs/core tight (don’t use lower back), arms go shoulder height (not above) and controlled
  6. Elbow Plank and Stretch, 30 seconds each
    • Elbows under shoulder, engage abs/core, body aligned and hold. Complete with stretch!
  7. 1-3 sets of the entire routine. All moves can be modified for beginners and can be accomplished without the ball.

 

I like my workouts to be quick and effective. As a busy mom and professional, I don’t want to spend hours in the gym. I also like variety but consistency. Meaning, I can’t do the same workout every day, all month (I’ll get bored!) but I like to have a consistent schedule for 3-4 weeks and then change.

My workout plan for May:

Monday: Insanity Max:30 or PIYO
Tuesday: Strength Workout (video above)
Weds: Cycle & Core
Thursday: PIYO, Walk or off day
Friday: 50-minute Cardio
Saturday: Strength Workout (Video above)

My plan will fluctuate but this is the goal, and with a plan I will be more successful! And, don’t forget to keep your nutrition in check. My clients have learned through our coaching program …. abs are made in the kitchen! We can workout and feel strong but if we aren’t eating well then we won’t see the changes that most of us want to see!

 

 

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Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury. 

Fitness Walking Workout

Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!

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* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.

  • walking lunges (20 total)
  • Squat (15-20)
  • Leap jumps (12-15)
  • Plank (hold 30 seconds)
  • Inch worm (10-12 times)

Repeat 2-3 cycles so your walk is between 30-45 minutes

Beginner Yoga and Stretch Video

I’ve always worked out but never been much of a yoga student. It was always difficult for me to do the exercises and I found my mind wondering during classes. However, I know it’s important to overall wellness, mind-body connection and to improve flexibility. In 2014 I found PiYo and now incorporate the workout into my fitness program. It’s an athletic, pilates, yoga type of workout. Most workouts are 30-minutes or less which is perfect for me!

Below is a small sample and beginner move. Add this into your routine … when you awake in the morning, during work or in the evening before bed. It will improve your flexibility, help you relieve stress and feel better overall! Complete 3-5 series.

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Beachbody On Demand June 2015 Workout

If you’re like me, the summer months get busy with kids out of school and we travel for sports and vacation so I will use Beachbody On Demand for workouts.

This plan will provide excellent bathing suit, summer results! It’s a 4-day weekly schedule with 2 bonus tracks.

June 2015 Workout

  • Monday: 21 Day Cardio Fix
  • Tuesday: P90 Sculpt
  • Wednesday: CIZE (bonus track)
  • Thursday: TurboFire HIIT 20 and Abs 10
  • Friday: PiYO Sweat
  • Sat or Sun: TurboFire Stretch 10 (bonus track)

If you have questions about these programs or would like to swap one out for another, please contact me so I can make a safe recommendation. These monthly programs are created for my club members.

Playground HIIT Workout

Quick workout that you can do anywhere, even the playground while your kids are playing!

Do each exercise for 45 seconds and rest 60 seconds after the cycle.
Repeat 3-5 times.

More Videos:
www.facebook.com/workoutwithmissy/videos
www.youtube.com/workoutwithmissy

Missy Kent, CPT and Online Beachbody Coach

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Plank with Knee Tuck

Work your shoulders, core and abs.

*use a towel if on wood floor
*modified version, alternate one knee

Both: keep butt low, abs engaged and contracted, wrist under shoulders.
*30-60 seconds

More Videos:
www.youtube.com/workoutwithmissy
www.facebook.com/workoutwithmissy/videos
Missy Kent, CPT and Online Beachbody Coach

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