For the 4th Program!

Sunday Spin Class in lulu

I know I say it all the time, but I am so lucky to have a job that continuously makes me happy and allows me to be creative. We just recently held a special spin event in our store .... 1 class, 3 instructors, 36 bikes and endless heart and energy - thank you to Fit Lifestyle Studios in Melrose and MOVE Fitness in Winthrop!

Julie's Featured Healthy Recipe of the Week: BBQ Lime & Mango Turkey

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=kIq2iFgt0Ug

Training Tip: Using the stability ball

3 x 10 reps
HAMSTRING CURLS
Lay down on your back with hands on the ground, palms down. Place feet on the stability ball (flexed feet). Dig your heels into the ball, driving your hips up in the air - squeeze the back of your legs (hamstrings) and glutes, lower down and repeat.


3 x 10 reps
CORE PASSES
Lay down on your back. Place stability ball between feet. Start with arms overhead, using momentum from your arms, raise arms and legs up in the air, passing ball from feet to hands. Lower down then come back up and pass ball back between feet, keep repeating. Each pass counts as 1 rep.

Julie's Featured Healthy Recipe of the Week: Roasted Asparagus, Grape, Chicken Salad

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=89ZzHuCCkdY

Training Tip: Fat Blast

10 Side to Side Bosu Hop Overs

10 Elevated Bosu Pushups (on a bench or step)

10 Bosu Burpees with an Overhead Press

20 - 30 seconds Plank

Rest 30 seconds

REPEAT as many times as you can in 30 minutes!

Julie's Featured Healthy Recipe of the Week: Mini Tex-Mex Turkey Meatloaves

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=QbuhTSh5Le8

Training Tip: Derek's Plank Stack

Julie's Featured Healthy Recipe of the Week: Lean Protein Pizza Frittata

http://myemail.constantcontact.com/Julie-s-Healthy-Recipe-of-the-Week.html?soid=1104039006290&aid=Q73FTj_BCVU

Killer Old School Strength Circuit

THE EXERCISES
Reverse Lunge Gunslingers
Perform a weighted reverse lunge on each leg (dumbbells by your sides) then at the top perform a shooter (shooting both arms with weights straight out in front of you)  = 1 rep
Plank Up/Downs
Start in a pushup position, hold for a 2 count. Then drop down to your forearms in a low plank, hold for a 2 count. Then push up back into a pushup position, hold for a 2 count. Keep repeating.
Sandbag Squats
Squats with a weighted sandbag - you can also perform this with dumbbells by your side, smith machine squats or squats with a barbell behind your back.
Elevated Bosu Pushups
With feet elevated on a bench, perform a pushup with hands on a Bosu (blue side facing down on the floor).
Kettle Bell Squat & Row
Perform a squat holding on to a kettle bell (straight arms), let KB touch the ground then squeeze your glutes to a standing position and row the KB at the top (creating a v shape so elbows come up high)


THE WORKOUT
*Perform each exercise for 30 seconds, resting 10 seconds in between each exercise. No rest until all exercises are finished - rest 30 seconds.
then
*Perform each exercise for 40 seconds, resting 15 seconds in between each exercise. No rest until all exercises are finished - rest 40 seconds.
then
*Perform each exercise for 50 seconds, resting 20 seconds in between each exercise. No rest until all exercises are finished - rest 50 seconds.

See how many times you can go through this with the songs below!

THE PLAYLIST
Plowed - Sponge
Black Cat - Janet Jackson
Push It - Salt-n-Pepa
It Takes Two - Rob Base
Unbelievable - EMF
The Impression That I Get - Mighty Mighty Bosstones
Now That We Found Love - Heavy D & The Boyz
The New Workout Plan - Kanye West
Family Affair - Mary J. Blige
What About Your Friends - TLC
Switch - Will Smith
Good Vibrations - Marky Mark & The Funky Bunch
Right Now - Van Halen
Free Yo Mind - En Vogue
Mama Said Knock You Out - LL Cool J