This Strength Training Circuit is comprised of 5 compound exercises (utilizes legs and arms at the same time) for maximum effort and maximum burn!
You will need light or moderate free weights. I used 7lbs- 10lbs.
A beginner can eliminate the weights (just do the arm motions), or use light weights ( 3lbs- 5lbs).
You can also modify by doing less reps (8-10 reps opposed to 15 reps) and take breaks as needed.
Contact me for a personal training session if you need extra help or guidance.
In the video, I lead you through the circuit one time. When you do the workout, aim to complete the circuit at least twice, or up to 4 times.
I know you’re busy, but can you spend a little more time on me this week?
Legs and Arms seem to get all of your attention these days- but may I remind you of my importance? Balance, Stability, and good posture are all depending on me!
I’m doing my best to prevent injury, but I’m getting complaints from the others- Pelvis, Lower Back, and Hips are worried about the future. And, Extra Fat is annoying the heck out of us all.
I know I’m bitchy to work on, but you’ll like me more as we get tighter.
So, please, focus on strengthening our relationship..
I promise, it will make your life much easier (and while you’re at it, eat well so that maybe I can eventually be visible!)
Always remember- I’m here to support you!
P.S- Jolie has a great 10 minute Core Power Workout Video. (<--- Click here.) Do it for me!
Even though most of us can't see them, our Abs very much exist! Core exercises are often neglected because
A. The person isn't exercising in general
B. The person is exercising but avoiding too challenging of movements
C. The person wants to "wait to loose the weight" first (since abs are hidden under fat anyway)
Are you guilty? It's ok! You work you are core ALL THE TIME just in daily living. Any physical activity depends on stable core muscles. It's the foundation of your strength, balance, and posture! Core strength also protects your back and prevents injury. We want to focus on the core to build strength and flexibility not only to increase fitness performance, but to make our daily living easier for now and the future. Here are 3 don'ts and 3 do's for you!
Don't focus on achieving a six pick - abs will develop naturally as you strengthen the core and eat properly.
Don't beat yourself up if you can barely do a sit up - you must start somewhere- focus on baby steps and improvement.
Don't go fast! Have control. Feel the core working.
DO remember- QUALITY over QUANTITY!
DO embrace the burn (that's how you know it's working!)
DO this 10 minute Core Power Workout!
About 2 years ago, I left my corporate job to pursue my business Ants in the Pants, and to become a personal trainer. As a budding business woman, exercise is one of the most important things I do daily. It sets the stage for unleashing my potential!
Exercise is empowering. It strengthens my will. From there, more good things flow..
because is not just about weight, shrinking your belly, or toning your arms.
Those side effects are certainly a wonderful (and very attainable!) result, but it’s not what gives you quality and soul.
When you commit to an exercise regime *that is right for you*, doors will open up inside your mind. The power unleashed will aid in other aspects of your life! However...
you must challenge yourself,
you must get SWEATY,
and you must stay committed!
I created the Goldie Workouts to help my best friend break out of a rut. After witnessing her transformation, I had to share the workouts with other ladies in my life.
It's excuse free (Goldie is full time working single Mom of a toddler)- it doesn’t cost anything, it requires no equipment, minimal space, and is only about 20 minutes.
Whether you do your own thing, one of my 10 minute videos every other day, or you're in the midst of the Goldie Workouts, my intention is to encourage you to make your workout a top priority.
Develop an unwavering commitment, to the best of your ability.
Unleash your potential, one day at a time!
Click--> Goldie Workout #1 (start here!)
Click--> All Goldie Workouts: (Scroll down to find your workout)
Click--> 10 Minute Workouts: (more to come!)
Self motivation is a challenge because moods are constantly in flux. Some days you wake up energized and eager, other days you might feel the complete opposite.
Use your mood to your advantage. Embrace the positive and practice overcoming the negative. The fact of the matter is this:
Your long term success is dependent on taking action regardless of your mood.
So, if you're feeling pumped and ready for a challenge, let the Kick Ass Workout serve your mood! (Below!)
If simply "feeling good" is what your after, stick with my first 10 minute video, the Feel Good Workout. (<--click to go to the video).
Both workouts are only 10 minutes, guaranteed to get your heart rate up and enhance any mood your feeling.
Sprinkle them into your week however you want! Do them on their own, in addition to your current regime, or as an extra bonus to your Goldie Workout!
Physically working out is also a practice in your mental training.
Your thoughts feed your mind, and your mind encourages your body.
In this 10 minute Feel Good Workout <- -(Click) I lead you through 10 effective movements, and share the empowering thoughts I often repeat to myself:
If you’re constantly skipping workouts or dreading your workouts, you might be in need of a new perspective towards exercise.
Observe your thoughts. Are they moving your forward or holding you back? Choose your thoughts wisely!
Below is workout #10 in the Goldie Workout series!
This workout is for those who have GRADUATED from the Goldie Workouts (completed the 8 week series) and are ready for more of a challenge.
It requires basic knowledge and experience with strength training, and that you own free weights. We can arrange a session if you need assistance with form and training.
Unless you're a fitness pro, or a Goldie Graduate, please click here to learn about the Goldie Workout "rules" or start the 8 week Goldie Workout Series. --> GOLDIE WORKOUT #1 !
If you have any questions, please do not hesitate to e-mail me. I would love to hear from you, even if it's just to brag that you completed the workout! Joliedellavalle@gmail.com.