Summer Pump

Check out this "Beauty" she is a 'BEAST"                     - Alina Branda

Summer Pump Video - Click here

Set your timer for 4-6 minutes and do as many rounds as possible! .
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👊🏼Dumbbell High Pull 1/1x + 2/2x + 3/3x
👊🏼Plank Shoulder Taps 10x
👊🏼Jump Squat 1x + 2x + 3x

Are you looking for a fitness-life change? If so, check out JNA FITNESS in Wyckoff, NJ.

#ABetterDayatJNA - Alina Branda

Workout Anywhere!

F-A-B-U-L-O-U-S

  • Fabulous has 8 letters in the word, so that means this circuit has 8 total rounds; with a countdown of how many reps you perform for each exersise after each round is completed.

  • Example 1 : Round 1 start with 8 burpees, 8 PU, 8 AS, 8/8 CL, 18 HK or 8 Sprints + 15-30 Sec Plank.

  • Example 2: Round 2 start with 7 burpees, 7 PU, 7 AS, 7/7 CL, 14HK or 7 Sprints + 15-30 Sec Plank.

  • Example 3: Round 3 start with 6 burpees etc…

8-7-6-5-4-3-2-1

Burpees or Jumping Jacks

Push-Ups

Air Squats

Curtsey Lunges (8/8, 7/7 6/6 etc…)

High Knees or Sprints 

After each round complete a15-30 Second Plank

 

S(NO)W Excuses

By JNA Fitness

Push Ups

Squats

Burpees

Reverse lunges (each leg)

Plank Pikes

Jumps Squats

Reps: 12, 10, 8, 6, 4, 2

+40 second plank hold after each round

#Fitby40 Body Blast

40 Second prayer of thankfulness

40 Second plank

40 Right side plank dips

40 Left side plank dips

40 Bodyweight squats

40 Squats

40 Mountain climbers

40 Body saws

40 High knees

40 Burpees

RH Driveway Circuit

Explosive sprint to your mailbox

10 Lunges down your driveway, catalog in hand across your chest

10 Lunges back up your driveway, now holding your arms above your head while holding that RH Catalog with both hands

Repeat 6x

Walk back down the driveway into your home to finish

 

Step & Repeat

20 minute warmup walk

8 Sprints

20 minute power walk

10 Sprints

5 minute cool down stroll

What Goes Up Must Come Down 

Run up 5-10 flights of stairs

Stop at each platform and do:

  • 12 jump-lunges
  • 10 bodyweight squats
  • 15 jumping jacks

Jog/Walk Down 5-10 flights of stairs

Stop at each platform and do:

  • 12 jump-lunges
  • 10 bodyweight squats
  • 15 jumping jacks

Pool Power Plunge

Complete all 3 circuits

Circuit 1: In the Water

10 rounds of 1-minute pool running with a 30 second rest

10 minute moderate lap swim

Circuit 2: Out of the Water

3 Rounds of:

  • 5 Burpees
  • 20 bodyweight squats
  • 10 push-ups

Circuit 3: In the Water

6 laps fast paced x 4 rounds

Finish with 2 slow paced laps to bring your HR down

 
 

Burn 100 Calories Right Now!

40 Jumping Jacks

30 Slow Crunch Sit Ups

20 Squats

10 Jump Squats

10 Push Ups

Mise-En-Exercise

4-5 Rounds

10 Body Weight Squats

10 Reverse Lunges (5 right & 5 left)

20 Knee Tucks (with kitchen towel or your socks)

5+ Push Ups

Chili is simmering & so are your calories

4-5 Rounds

30-Second Plank

20 Mountain Climbers

10 Cross-body Mountain Climbers

40 Donkey Kicks (20 each leg)

20 Curtsy Lunges

Pancakes are Flipping, Pounds are Fading

10 Squat Side Kick (5 each leg)

10 Split Squats (5 each leg)

10 Body Weight (or grab a heavy pot) Squats

10-Second Kneeling Hip Flexor Stretch

Post-Meal Calorie Clean Up Before the Dishes

Light jog up and walk down the stairs for 20 seconds with a 10 second rest for 5 minutes total.

TIGHTENING YOUR TROUBLE SPOTS WHILE LOOSENING THE PICKLE JAR

20 Jumping Jacks

10-Second Deep Squat Hold

20 Jumping Jacks

15-Second Wall Sit

20 Jumping Jacks

10 Push Ups

20 Jumping Jacks

15-Second Wall Sit

20 Jumping Jacks

10-Second Deep Squat Hold