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
stretch first.
First Set of
Exercises: 5 rounds, 20 seconds each, no rest in between
- Squat
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)
- Plank
- Crunches
Recover 1 to
2 minutes
Third Set of
Exercises: 5 rounds, 20 seconds each, no
rest in between
- Plyo
Jacks (When jumping out into a jack, squat into a plie, then jump feet
together)
- Tricep Dips
- Jumprope
- Wall Sit
- Football Shuffle (knees bent, on the balls of your feet, shuffle as quickly as you can)
Stretch it
out for your cool down!
Michelle’s motivation:
"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
LoziLu Paparazzi!!
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.