Another week filled with fitness insight from LoziLu
Dallas’ fearless warm-up leader, Michelle Clough. She says her workout this
week will leave you feeling “Awesome” – we agree:) Michelle also shares a special muddy moment with
her team of 23, caught by LoziLu's infamous paparazzi post-run.
Let’s get sweaty!!
If you would like more detail on how to properly execute a given
movement, please visit the exercise list to watch the video how-tos.
A Favorite Workout: "I am Awesome!"
This is a
fun, challenging, butt-kicker of a workout!
You will perform each exercise for 20 seconds with no rest. Once you have completed all five exercises,
repeat 4 more times for a total of 5 rounds, no breaks! At the end of the 5th round, recover
for 1 to 2 minutes. Move onto the next
set and repeat the whole process. You
can do it because you are AWESOME!
Warm up and
First Set of
Exercises: 5 rounds, 20 seconds each, no rest in between
Thrusts (start in plank position, jump both feet up into squat and jump them
back into plank, keep bottom low)
- Jumping Jacks
- Dolphin Push Up (in push up position, raise your bottom so that you are in an inverted V position, lower upper body to floor bending elbows)
- Stand Ups (start on your back, drive legs over head, swing them forward to a stand up
position, lower back to floor and repeat)
- Prisoner Squats (hands behind head, squat, keep head up)
Recover 1 to 2 minutes
Second Set of Exercises: 5 rounds, 20 seconds each, no rest in between
- Walking Lunges
- Explosive Mountain Climbers (start in full plank with one leg forward, jump bringing legs
toward elbows, switch legs rapidly)
- Duck Walk (squat like a duck and walk, keep it low)
Recover 1 to
2 minutesThird Set of
Exercises: 5 rounds, 20 seconds each, no
rest in between
Jacks (When jumping out into a jack, squat into a plie, then jump feet
- Tricep Dips
- Wall Sit
- Football Shuffle (knees bent, on the balls of your feet, shuffle as quickly as you can)
out for your cool down!
"When you are thinking of all the wonderful and beautiful
things in your life, don't forget to include yourself in it." – anonymous
A health tip every lady should know:
To improve your fitness quickly and
lose weight faster, grasp the joys of interval training!! Not only is it
less boring, but you achieve greater results in a shorter workout time.
Plus your heart will love you for it!
Muddy Moments…Thanks for the memory
Instructor Bio: Mental Toughness
Michelle Clough is a
37 year old wife of 17 years and a mother of 4, with 15 years of experience in
the fitness industry. Throughout her early years of teaching, she heard two
main complaints from women: 1. "I don't know how to exercise" &
2. "I’m not motivated to stick with it". This, along with her
passion to help other women change their lives inspired her to start her own
all female fitness studio, Camp X Fitness. Exercise is not only physical,
but mental as well. Michelle is a certified AFAA Group Aerobics
Instructor and holds certs in Personal Training, Spin, Yoga and
Nutrition. Drop by her classes to find your fitness motivation: http://www.campxfitness.com/, with locations in Rockwall and Greenville, TX.
In following this training plan, you accept full
risk and responsibility of personal safety and well-being.