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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. 

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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

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PiYo Workout

PiYo workout is a program that improves your strength and reduces inches. You’ll look slimmer and more firm after the program.

It’s key to find a workout that you like to do. Otherwise, we start and stop too easily. A program that’s good for one person, might not be as good for another person. The solution is finding what works for YOU.

As a coach and trainer, I’m always trying to find workouts that help my clients and Beachbody customers. Not all workouts are programs that I prefer to do but I try them so I know what’s included. Personally, I’m a lover of Insanity and HIIT workouts … I like athletic workouts but programs like PiYo (yoga, pilates) are so hard for me.

I committed this workout so I could show my results and help answer questions. I’m almost done .. 3 more weeks and I feel so STRONG! It’s amazing that this low impact workout can provide such amazing results.

If you need to lose inches in your mid-section and thighs … then this is the program for you! There is a modifier if you need beginner options (which I followed a lot in the beginning!!). I’ve noticed a difference in my abs and lower back (also know as muffin top and love handles!) and my glutes (also known as butt) is firmer and tighter. I’ll post my final measurements and improvements at the end of the program.

Check out this video to learn more about PiYo. If you have questions, email me and if you decide to do the program then I will send you my personal meal plan and help you create a lifestyle plan to get the best results (if you want the help … if not, just follow the program guide and know I’m here if you have questions)

Spring Creek

Fitness Videos

Sample workouts and exercises that can be done in the Spring Creek Clubhouse and neighborhood playground. 

Playground Workout:


Contact me to train:

missy@workoutwithmissy.com
Missy Kent, Certified Personal Trainer
Online Health and Fitness Coach

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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.

5 Day Plank Challenge

The Plank is one of the best exercises because it works multiple muscle groups at one time; abs, core, upper body, back, lower body. Give this 5-Day plank challenge a try and let me know how you do!

Day 1: The Plank
Hold a plank for 30 seconds – 2 mins, based on your fitness level. Pick your level from the picture. * If you are just starting, you can hold 10 secs, take a break, hold 10 more, take a break, etc .. but get at least 30 seconds.

Form:

  • make sure wrist are under elbows & elbows under shoulders
  • butt stays low and tight (not high in the air)
  • stomach is tight, belly button pulled in
  • breath while you hold the position!!

Day 2: Side Plank
Tighten your core and abs. *Knee on the ground is modified

Options:
(A) Hold each side for 30-60 seconds (or longer)
(B) Reach under your body and then straight up. Keep hips stacked and abs tight. Don’t move the hips.

Day 3: 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

Day 4: Up / Down Plank
Abs, core and shoulders will engage and strengthen. | * Top is modified.

* Do 10 on each side, or 30 seconds, and then switch sides. Rest and repeat.
* Keep abs tight and engaged, hips square and control the movement

Day 5: Plank Combo
Total body workout. Here is your combo challenge. Begin with the plank and do each exercise 30-60 seconds, and rest 10-20 seconds between each exercise.

Go through 2x. Make sure you get both sides (right first time, left 2nd time).
Modify if needed. Keep core tight and abs engaged.


I run free 5 Day challenges, send free meal plans and more for my Beachbody clients and customers. I notify them by email so please sign up for your free account so you don’t miss the notifications.

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