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The Joy Of Fitness

“A person determined can accomplish many things” – Body By Belmars

Items needed:

  • Pen or pencil
  • Notebook or a piece of paper

Task:
Write down a fitness goal you hope to accomplish this year.

Rules:

  • State the conditions for your goal and how you’re going to accomplish this goal
  • Reward yourself for achieving your goal
  • Forfeit something for not achieving your goal
  • Things change! Re-visit your goal and update them every 3 to 6 months

You Got This!

Booty By Belmars

Warm-up
5 – 10 minutes

  • 100 sit-ups any style

1 minute of each exercise for 3 rounds:

  • Lunges
  • Donkey Kicks off each leg
  • Star Jumps
  • Hip Lifts (lay on the floor and lift your hips to the ceiling)
  • Wall Sits (hips in line with your knees)
  • 100 sit-ups any style

Warm-down
5 – 10 minutes

Endurance Fix

Endurance Fix by Toni Mafes

Warm-up
5 minutes

“The only bad workout is the one you didn’t do” – Anonymous

Rules:

  • Set the clock for 20 minutes.
  • Complete as many sets as you can in 20 minutes.

Workout:

Beginner:

  • Half push ups x 5
  • Squats x 10
  • Lunges x 15

Intermediate:

  • Push ups x 5
  • Squats (hold on the down 5 sec) x 10
  • Lunges ( knee to the floor- don’t rest it. Just tap) x 15

Advance:

  • Push release push up (release at the top) x 5
  • Squats ( jump at the top) x 10
  • Jump lunges x 15

Cool down
5 minutes

I Do Boxing

I Do Boxing by Peter Belmar

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion” – Muhammad Ali

Warm-up:
5 minutes

Skipping (Jump Rope):

  • 3 rounds of 3 minutes per round

Rest 1 minute between rounds

Shadow boxing:

  • 3 rounds of 3 minutes per round

Rest 1 minute between rounds

Bag work:

  • 3 rounds of 3 minutes per round

Rest 1 minute between rounds

  • Rd 1: Jab, Jab,  Right Cross
  • Rd 2: Jab, Jab, Right Cross, Jab
  • Rd 3: 4 Straight Punches (Jab, Cross, Jab, Cross)

Note: this is for a right handed person.
Do the opposite if you’re a left handed person.

Circuit:

  • 100 Sit-ups
  • 100 Push Ups
  • 100 Air Squats

Cool down:
5 minutes

I Do Muay Thai

“Become like water my friend” – Bruce Lee

Warm-up
5 minutes

Skipping (jump rope):

  • 30 seconds at a nice steady pace
  • 30 seconds with high knees (bring your legs up to your chest as high as possible)

Do this for 12 sets with no rest between sets.

Bag work:
Note: if you don’t have access to a heavy bag do air kicks.

Round 1:

  • 100 roundhouse kicks with your right leg.
  • Time to complete this is 5 minutes.
  • Do 15 burpee jumps

Rest 1 minute

Round 2:

  • 100 roundhouse kicks with your left leg.
  • Time to complete this is 5 minutes.
  • Do 15 Burpee jumps

Rest 1 minute

Round 3:

  • 1 roundhouse kick off your right leg.
  • Change leg.
  • 1 roundhouse kick off your left leg.
  • Do this for 3 minutes non-stop
  • Do 15 burpee jumps

Rest 1 minute

  • Run for 3 miles on road or treadmill

Warm down
5 minutes

Shoveling Workout 

“Lazy and unfit is attractive….no one ever!” – Rhiannon Evans

Warm-up:
5 minutes

  • Instead of bending at the waist, squat every time you go to scoop snow.
  • Lunge instead of walking.
  • Break every 20 minutes and do 20 shoulder presses with the shovel.
  • Every hour break to have a snowball fight, not only is it fun but burns more calories than you can imagine!!

Cool down:
5 minutes