Workout of the Week

Predesigned total body workouts that I use for myself and in my boot camps.  Print them off and take them with you to the gym or when you have road trips.  Short on time? Do the workout one time through for a calorie blast that only takes 20 minutes.  Turbo charge it by doing each circuit twice for a kick butt 40-45 minute workout!

WOW#1

WOW#2

WOW#3

WOW#4

WOW#5

W.O.W #4 (Workout of the Week)

WOW #4 (Workout of the Week)

Complete each circuit with no rest in between each exercise.  Only 60 sec break between each circuit.  Feeling motivated…complete each circuit 2 or 3 times before moving on to the next.

Circuit 1

• Lunge and press (30sec ea leg)
• Wall sit w Bicep curls (60 sec)
• Thread the needle (30sec ea side)
• Standing Mt Climbers (60 sec)

Circuit 2

• Fast squats w every 5^th being a jump squat (40 reps)
• Ball tricep pushups (30 sec)
• Plank with pelvic tilt (30sec)
• Lunge touch the ground (60 sec)

Circuit 3

• Sumo squat w side kick (16 each side)
• Single leg Deadlift with row (12 ea leg)
• Side plank w pushup (30 sec)
• Squat Jacks (60 sec)

PYRAMID (only do 1 time through)

• Pushup
• Shoulder press (from your knees, don’t sit on your heals)

1 pushup, 1 shoulder press, 2 pushups, 2 shoulder press, all the way to 10

• Remember that your knees stay behind your toes on all squats and lunges.
• When squatting, stick butt back while keeping eyes forward and squeeze on the way up.
• When jumping always land softly on the balls of your feet.
• Lunge Press combo… Standing in a lunge with feet far apart and weights in each up at shoulder height.  Lower down into a lunge (think straight down like a carousel horse), raise straight back up out of the lunge and simultaneously perform a shoulder press, pressing the weights toward the ceiling.  Lower back down into a lunge and lower arms back down.  Stay on the same leg for 30 sec and make sure front knee always stays behind front toe.
• Wall sit with Bicep curl…Lean against the wall and sit down like you are sitting in a chair.  Top of legs parallel to the ground, knees behind toes. While holding that wall sit, perform a bicep curl. Elbows should stay glued to your side. Bend at the elbows and lift dumbbell up to about the armpit and lower all the way back down in a controlled fashion. Modification…don’t go down as low in to the wall sit.
• Thread the needle…In the side plank position with right hand on the floor and left arm up toward the ceiling, hip off the ground and spine in a straight line take your left arm and move it in between the floor and your hip allowing your body to rotate a little (looks like threading a needle).  Then slowly return your left arm back to the start position.  That’s a hard one to explain:) Modification…do it with knees touching the ground instead of up on the side of your feet.
• Standing Mt. Climbers…Lift your right leg to hip height and put your left arm straight up in the air. Switch bringing your left leg up and your right arm up.  Continue to do as fast as you can.
• Fast squats w jump squat on every 5th…feet a little wider than shoulder width apart.  Lower into a squat, sticking  your butt back, bending at the knees and slightly at the waist.  Keep your knees between your toes.  Raise back up squeezing your butt cheeks together.  Continue to do as fast as you can keeping good form.  On every fifth squat jump off the ground as high as you can and land softly on your balls of your feet right back into a squat
• Ball Tricep pushup…on your feet bend down into a ball. Lean forward a bit and put your hands on the ground right under your shoulders.  Keeping your elbows glued to your side, lower down into a pushup keeping in a ball and raise back up.
• Plank with Pelvic Tilt…Start in the plank position on your forearms and feet or on hands body off the floor and in a straight line.  Tilt your pelvic bone under and back .
• Lunge touch the ground…Start in the lunge position with feet fairly wide apart and lunge down so your inside hand can touch the floor. Jump up and simultaneously switch sides and land into a lunge on the other side with other hand touching the floor.  Continue at a fast pace keeping good form.  Modification, don’t touch the ground and don’t jump as high off the ground.  Make sure you land softly on the balls of your feet.
• Sumo squat with side kick: start with feet wide, toes pointed out at a 45 degree angle.  Lower down into a squat keeping your shoulders back and do NOT stick your butt out on this one.  Knees should be behind toes . When your raise up, lean to the left side and lift your right leg off the ground keeping your knee bent. Hold and extend your leg out for a side kick and return in a reverse motion. Repeat for total of 16 on each side.
• Single leg dead lift with row: stand straight up, shoulders back, weights at your side and knees slightly bent.  Slowly bend at the waist keeping your shoulders back and looking up slightly.  At the same time, the right leg should extend out straight behind you until your body is parallel to the ground and arms hanging staight down.  Hold and bring weights up toward your stomach by bending your elbows straight up toward the ceiling. Hold and lower your arms back down and stand back up keeping your back straight. Do not round out your back. Repeat on same leg.  Modification: do the deadlift with both feet on the ground.
• Side plank with pushup…Hold the side plank for 2 counts, rotate down into the regular plank/pushup position, perform a pushup and rotate to the other side for a side plank. Hold for 2 counts and repeat.  Modification: pushups on knees.
• Squat Jack….sort of like jumping jacks but when you jump your feet out you do a wide modified sumo squat and arms  come down to  your side simultaneously. When you jump your feet together you stand up and and your arms come straight up over your head.
• Shoulder press (for pyramid)…from your knees ou will be sitting straight up with butt off your heels. Either with light weights in your hands or none at all, raise your arms up like a goal post and press them straight up toward the sky and lower back down.

*Remember to always listen to your body.  Take a break when you need to…go at your own pace.   Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. If you experience any pain or difficulty with exercises or diet, stop and consult your physician and/or healthcare professional immediately.

W.O.W. #3 (Workout of the Week)

Complete each circuit with no rest in between each exercise.  Only 60 sec break between each circuit.  Feeling motivated…complete each circuit 2 or 3 times before moving on to the next.

Don’t forget to warm up for 3-5 minutes and cool down for 3-5 minutes.

Circuit 1

• Step ups (with or without wts) (60 sec each leg)
• Superman to tricep pushup (60 sec)
• Slow-mo scissors (fifer scissors) (60 sec)
• Floor jacks (30 sec)

Circuit 2

• Globe Jumps (60sec)
• Chair sit (30sec)
• Plank Row (60sec)
• Slow mo pushups (3osec)
• Plank Punch, wide mt climbers (8X8 3 times through)

Circuit2

• Plie squat, reg squat, skinny squat (8X8X8 3 times through)
• Plank walk (2 to each side and back)  (60sec)
• Iso Biceps (4 on ea arm) (4 times through)
• 1 Leg squat touch the floor (16 on each leg)
• High knees, low sprint, mt climbers (8X8 5 times through)

 

• Remember that your knees stay behind your toes on all squats and lunges.
• When squatting, stick butt back while keeping eyes forward and squeeze on the way up.
• When jumping always land softly on the balls of your feet.
• Step Ups… With a weight in each hand, step up onto a workout bench (or 2 stairs) leading with the right foot. Bring the left foot up on top and step down leading with the right foot.  Continue leading with same foot until you switch at end of time. Modification: no weights and/or smaller step
• Superman to tricep pushup…Lay down on your stomach with body in a straight- line, arms straight out over head. Bring arms, chest, and legs off the ground as far as you can and lower in a controlled fashion. Place hands right next to your chest on the ground and do a pushup keeping your elbows glued to your side…elbows should not flare out like a traditional pushup…repeat
• Slow mo Scissors…Lay on your back, legs flat on on ground.  Lift right leg straight up so that sole of foot is facing the ceiling.  Bring left leg a few inches off the ground.  Hold for 2 beats and switch, continue.  Legs don’t touch the ground in between reps
• Floor Jacks…Get in the plank positon (lay on stomach, lift body off ground so all your weight is on forearms and toes. Body in straight line.) Jump your legs out to the side (left goes out to left side and right goes out to right side)at the same time like you are doing a jumping jack but from the plank position.  Bring them back into the start position and repeat
• Globe Jumps…Start in the deep squat position with feet a little wider than shoulder width, knees bent, toes facing forward, knees behind toes, finger tips touching the ground.  Explode and jump up off the floor and over to the right.  Land softly on your toes and landing back into the deep squat.  Explode up and jump backwards landing softly and landing in the deep squat.  Explode up and jump to the left landing softly back into the deep squat. Explode up and jump forward and land softly in the deep squat.  Continue to make a square shape with your jump squats.
• Chair Sits…feet together, arms straight up by your ears.  Bend at the waist a tad and sit down like you are trying to sit in a chair keeping your butt back and knees behind your toes
• Plank Row…Start in the plank position either on your hands and feet or on hands and knee for a modified version with weights in your hand.  Keeping your core tight bring your elbow directly up toward the ceiling, hand and weight will finish by your rib.  Lower back down a few inches from the ground and repeat for a total of 4 reps.  Do a pushup and repeat row on the other side.  Repeat.
• Slow mo pushups…Start in pushup position, hands in line with your chest and a little wider than shoulder width.  Either on your toes or on your knees (no butts in the air, body in straight line) lower your self down for a count of 4 and raise yourself up for a count of 4…repeat
• Plank Punch/Wide Mt Climbers: Start in the plank position up on your hands and toes with body in a straight line. Balancing yourself punch your right arm straight forward. Put it back on the ground and punch your other arm out (that equals 2 reps).  After 8 reps, stay in the plank position but drive your right knee out to the side up toward your right shoulder.  Return it to the start position and do the same with the opposite leg (that equals 2 reps).  After 8 reps return back to the plank punch and repeat.
• Plie squat, regular squat, skinny squat combo: start with feet wide, toes pointed out at a 45 degree angle.  Lower down into a squat keeping your shoulders back and do NOT stick your butt out on this one.  Knees should be behind toes and return to the top.  Repeat for a total of 8 reps.  Bring feet in to a little wider than shoulder width and point toes forward.  Sticking your butt back and leaning forward just a tad, lower down into a squat (thighs almost parallel with ground if you can) and return to the top. Repeat for total of 8.  Bring feet in to shoulder width apart and perform same squat as previous. Do for 8 reps.  Repeat that whole combo 3 times.
• Plank walk…From plank position step right hand and right foot out to the right side simultaneously. Bring your left hand and left leg in to the right simultaneously. Repeat one more time.  Now just reverse the move to the left 2 times.  Repeat.
• Iso Biceps….With a weight in each hand, glue your right elbow to your side and bring your forearm up as to make a right angle with your arm. Hold it there.  While you are holding your right arm still, perform a bicep curl with your left arm.  Again, the left elbow should be glued to your side while you lift the weight up toward your shoulder only moving the forearm.  Repeat for a total of 4 reps and switch sides.  Repeat so that each side does a total of 16 reps.
• One leg squat and touch the floor…pick your right foot off the ground so your foot is behind you so that all your weight is on your left foot.  Lower down into a squat, pushing your butt back and keeping your knee behind your toe. When you get half way down, bend over slightly at the waist and touch the ground with your finger tips and return to the top. Make sure you stand all the way back up.  It should feel like a squat/deadlift combo. Feel it in your legs and your lower back.  Repeat on the same side for 16 and then switch.
• High knees, low sprint, mt climber… Standing up straight bring your right knee up to hip height and switch doing the same thing with left knee.  It should be fast.  Don’t lean back.  Do for 8 reps. Then sprint in place for 8 reps.  Then get into the plank position and bring your right knee up to your chest and return it to the start position and repeat with the left leg.  This should be fast too.  Picture sprinting from the plank position.  Repeat for 8 reps.  Do that whole combo for a total of 3 times.

 

*Remember to always listen to your body.  Take a break when you need to…go at your own pace.   Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. If you experience any pain or difficulty with exercises or diet, stop and consult your physician and/or healthcare professional immediately.

Become a Beachbody Coach

Sometimes when I think about how this opportunity presented itself, I get the chills thinking about how God really does have a plan for me.  I mean, if Chad wouldn’t have gone into the Marine Corps I would be a Police Officer instead. I wouldn’t have met my dear friend Casey who inspired me to be a personal trainer. We wouldn’t have lived on base in Meridian where P90X was introduced to us.  I wouldn’t have 2 kids (because I didn’t want kids until I was 30 until the threat of deployments entered the picture) that pull at my heart-strings so much that I don’t want to miss a moment with them. So, my dad would have never nudged me to start a fitness website (so I could stay home) through which I met Renee, the awesome person that  introduced me to the Team Beachbody opportunity.

I’m not going to lie.  I wasn’t convinced from the get-go.  I was afraid it was one of the ICKY “pyramid schemes”.  But a little voice in my head kept nudging me.  And, because I didn’t have to sign a contract or fork over a large amount of money, I took a leap of faith.  As time went on I learned what an awesome company it is with real genuine people and leadership…not icky or pyramid in shape at all.  It is a solid company with a bright future.  It grossed $400 million last year and Entrepreneur Magazine even ranked it the 59th fastest growing health and fitness company in the nation…and I am a part of it!

Every day when I think about how tough it is being a military family, I remind myself that if Chad hadn’t joined the Marine Corps, I wouldn’t be a Beachbody coach, representing and promoting the best home fitness programs on the market, helping to support our family financially while staying home with our two beautiful children, never missing a smile, a hug or a belly laugh and helping to inspire others to live a happy, healthy, fulfilling life at the same time.

It really is an incredible opportunity to be a part of something bigger than yourself…to make a difference and money at the same time.  So, if you have that same little voice nudging you right now, take that leap of faith, join our team of coaches and…

Be Amazing!

Sommer

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham, running speaker and writer

BE A COACH

Statement of Independent Coach Earnings

Me and my best friend and success partner

It’s a family tradition…Chad’s sister, dad, mom, Chad, me and Griffin

Me and Jen at the Beachbody/Tony Horton Event in Lincoln, Nebraska

A group of darn good coaches!

Our Journey with P90X…Round 2

Our journey with P90X started way back when good friends of ours introduced it to us when we lived on base in Meridian, Mississippi in 2007 . Already a personal trainer and very fitness minded, never did I think in a million years it would impact us the way it did.  It was with this program that not only did my body change and my personal training philosophy, but so did my career path.

Fast forward a few years. I have tried most, if not all of Beachbody’s best selling home based workout programs. I have achieved fitness levels I never thought possible. I have used these programs as a supplement for many of my personal training clients to achieve incredible results. I found Shakeology, a health shake and absolute God send when it comes to my stomach challenges. I have seen amazing success stories because of these products. For this reason, I became a coach for Beachbody as these are products I would put my name out there for in a heart beat. Now, I am making a living doing something I believe in with all my heart.  All this thanks to Sadie and Jason, the couple that introduced P90X to us way back in Meridian!

So, things are coming full circle.  I am about to celebrate my one year anniversary as a Beachbody Coach.  What better way to celebrate than with a second round of P90X, the program that set this all in motion. We just started week 3 and finished up with the fat shredder phase.  We definitely have had our slip ups with nutrition but we are staying pretty dedicated. We even added the recovery formula this go round…I so look forward to it after each workout. Not only am I enjoying the change of pace from INSANITY, but without a doubt, we both have dropped inches. I have lost 1.5% body fat and I feel incredible!  While that is all awesome, what I love even more is that one hour I get every morning, just me and Chad dripping sweat, sharing in the same goal and motivating each other.

“Born Again Fitness Enthusiast”

Hi Everyone!

I’M BACK!!!!  I promised Chad that I would take a break from it all while we were on pre-deployment vacation in the mountains.  Against my will, I even gave up my “traditional” workouts.  Instead, we went hiking, swimming and added 100 pushups and ab plank crunches on opposing days.  While I loved the variety, it reminded me of how much I really do need those scheduled daily workouts with Shaun T and Tony Horton.  Not only am I addicted but I never realized how much my mental health depended on it.  While we were gone I just felt a little sluggish and a tad more anxious and stressed.  Since returning home, we just finished day 4 of P90X (had to switch from the Insanity workouts because I broke my toe and the high impact is killer on it).  Anyway, I feel a million times better.  Yes, it takes a lot of willpower to drag myself out of bed before the kids wake up but it is so worth it. I feel like I can handle anything the kids throw at me…or the military.

This week I want to celebrate the success of my sister-in-law, Nicole (pictured above).  She is what she likes to call a “born again fitness enthusiast.” Meaning, she has “seen the light” and knows what it will take for her to stay active and lead a healthy lifestyle.  Now a junior at The Ohio State University (GO BUCKS!), she had gained 30 lbs since high school. The active, in shape, and happy person she once was suddenly became someone she didn’t like seeing in pictures, clothes, and even in the mirror. Recently, reality smacked her in the face after she had a fitness assessment with a personal trainer at a local gym.  She reached out to me for a little guidance.  We jumped started her weight loss with Shakeology and she started with a personal trainer a few times a week at a local gym.  After losing 15 lbs and inches all around, she decided to take it to the next level with P90X.

The rest is history.  There is nothing getting in this girls way now.  With all her success, she decided to help others tackle the weight issues she has struggled with by becoming a Beachbody coach.  She says she wants to share with everyone the energy that she has gained from Shakeology, the confidence she has a gained from having the courage to tackle a workout like P90X, and the support she has experienced from such an awesome community.  What she didn’t expect was the accountability and outreach she experienced once she became a coach. Other coaches in our community are posting motivational comments on her Facebook wall and cheering her on. That is what it’s all about.  Little does she realize that she is motivating me every day. I got a text from her the other day that said “I’m in love with P90X! Your butt better be ready for me! I can’t wait to come workout with you in a few weeks!”  Now my workouts have a whole new meaning.  BRING IT, girl!  No, but seriously, I am so proud of her courage.  The courage to face her weight loss journey head on and the courage to become a coach and help others “see the light”!

So now for the challenge part of my email.  My challenge to you is to pick a program and have the courage to face it head on.  If you already have a program you like, great.  Recommit to it.  If you don’t have one or you are bored with it, pick a new one.  We just came out with the new, awesome Turbo Fire workout.  There’s Turbo Jam, Brazil Butt Lift, P90X, INSANITY (if your crazy enough), Slim in 6 and list goes on. Pick one and go for it.

I commit to you right now that I am going to see P90X all the way through for the second time.  I will be blogging my journey every day right here.  I welcome you to follow me and keep me updated on your journey. I welcome your support as there are going to be days I need you as bad as you need me.  So what’s it going be? Email me back and tell what it’s going to be…you didn’t think I was going to let you get away without a little accountability did you.

P90X Workout

This is another Tucker family favorite.  This program was introduced a few years ago and it has literally changed our lives…in so many ways.  Not only did it transform our bodies but it helped reshape my philosophy as a personal trainer. As a Beachbody coach I have seen this program transform the lives of so many…the results are awesome!

P90X® is a revolutionary system that constantly introduces new moves to challenge your muscles and give you extraordinary results.  There are 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus. Your body with never have a chance to become accustomed to the routines, which is the flaw of so many fitness routines. P90X is continually challenging the body’s muscles into new growth. The more you confuse the muscle, the harder your body has to work to keep up; the more variety you put into your workout, the better and faster the results will be.

12 Diverse and Intense Workouts:

• P90X – 01 Chest & Back. Targeted strength and definition workout emphasizes two classic upper-body exercises.
• P90X – 02 Plyometrics. Explosive jumping cardio routine, proven to dramatically improve athletic performance.
• P90X – 03 Shoulders & Arms. A potent combination of pressing, curling, and fly movements that will leave you stronger and more defined.
• P90X – 04 Yoga X. Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.
• P90X – 05 Legs & Back. Squat, lunge, and pull in a total-body workout like no other.
• P90X – 06 Kenpo X. Intense cardiovascular workout includes punching and kicking for endurance, balance, and coordination.
• P90X – 07 X Stretch. Achieve a higher level of athleticism, prevent injuries, and avoid plateaus.
• P90X – 08 Core Synergistics. Build and support the core while conditioning your body.
• P90X – 09 Chest, Shoulders & Triceps. Targeted strength and definition workout emphasizing two classic upper-body exercises.
• P90X – 10 Back & Biceps. Flex your powerful biceps, and focus on toning and tightening those showcase upper-body muscles.
• P90X – 11 Cardio X. Low-impact, fat-burning cardio routine.
• P90X – 12 Ab Ripper X. Sculpt an incredible six-pack and improve your physical performance.

Plus, get these informative tools:

• 3-Phase Nutrition Plan. Designed to help you lose fat, build lean muscle, and maintain high energy levels through each part of the program.
• P90X Fitness Guide. Packed with information and tools to help you set your workout goals, track your progress, and stay inspired.
• How to Bring It Video. Get a quick overview of the complete P90X Extreme Home Fitness training system.

And get these tools to keep you motivated:

• P90X Calendar. Lets you know exactly what to do each day, set your workout goals, track your progress, and stay motivated.
• Online Support. You’ll have access to Tony and other fitness experts, and peer support from your fellow P90Xers.

Exclusive bonus workouts:

• Only if you order P90X from a Team Beachbody coach (that would be us!), you will receive 2 workout DVDs from the P90X ONE on ONE™ series. A $40.00 value—FREE!

90-Day Money-Back Guarantee
We’re so sure you’ll love this program, we’re giving you our 90-day money-back guarantee. If you’re not completely satisfied, simply call Customer Service to return P90X within 90 days for a refund of the purchase price, less shipping and handling. But keep the Ab Ripper X routine and the 3-Phase Nutrition Plan as our gift just for trying P90X.

Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.