KristiMarshall

#121 My1FitLife Accelerated Training Plan

Created January 19, 2019 by Keith Baumgard

Coach Notes:

This week we are going to shake some things up in the Accelerated plan and do some"slow reps" circuits with some intense cardio blasts thrown in.  I want you to do 2 rounds of 15 reps using light to moderate weight doing  SLOW reps. There will be 2 strength slides followed by a cardio accelerator slide. I want you to do each rep for an 8 secs count, so you will lower the weight (eccentric phase) for 4 secs and bring the weight up (concentric phase) for four secs. Focus on squeezing the muscle and really concentrating on the mind - muscle connection with each lift.

You will perform Exercises A for 15 reps, each rep being 8 total secs, then do Exercise B for 15 reps  8 total sec reps, Cardio Accelerator 1 minute, then Exercise C for 15 reps, then Exercise D for 15 reps  cardio accelerator slide for 1 minute.  Repeat this pattern for 2 rounds. If time allows you can add a third round in as well!

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

As always, enjoy and if y0u have questions email me kristi@my1fitlife.com Tag me in your SS's so I can cheer you on!!

5 DAY #121

Created January 19, 2019 by Keith Baumgard

Coaches Notes: This week we will bring the "high intensity" with a circuit style workout for 3 rounds.

I want you to use lighter weight and you will be performing each exercises for 25 reps! So you will perform Exercise A for 25 reps, rest 1 min, perform Exercise B for 25 reps, rest 1 min, perform Exercise C for 25 reps, rest 1 min, perform Exercise D for 25 reps....and repeat for total of 3 rounds.

We are doing higher reps this week with lighter weight, working on burning calories and building our endurance muscle fibers (Type A).

Remember  to always use good form when doing the exercises so pick a weight that you can use for 25 reps. This is a great workout to help with getting your ligaments and tendons "conditioned" by increasing blood flow.

I also want you to go through the "worlds greatest" exercises before you start, get the blood flowing.  If you have questions email me, Keith@1fwtraining.com. As always, post your sweaty selfies and tag me! Coach Keith

#114 My1FitLife Accelerated Training Plan

Created January 12, 2019 by Keith Baumgard

Coaches Notes: This week we will be continuing with higher intensity workouts, the ever so popular TABATAS! I want you to use light to moderate weight and for each exercise you will do 20 secs high intensity, 10 secs rest......repeat for a total of 8 rounds.

Perform Exercise A for 20 secs, rest 10 secs x8 rounds;  Exercise B for 20 secs, rest for 10 seconds x 8 rounds; Exercise C for 20 secs, rest for 10 secs x 8 rounds; Exercise D for 20 secs, rest for 10 secs x 8 rounds and Exercise E for 20 seconds, rest 10 sec x8 rounds.

If you are feeling "feisty" you can add a round....or 2 as well !! Remember to keep your intensity up with good form. If you need to modify an exercise do so, I do NOT want you attempting an exercise you can't do with proper form.

Reasons we love Tabata training is because it will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat.

Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after and we love that! Make sure if you feel light headed to slow down and rest if you have too. If you have questions email me, kristi@my1fitlife.com . Have a great week and Enjoy!! See you on the page!

HIIT #114

Created January 12, 2019 by Keith Baumgard

Coach Notes:

HIIT stands for High Intensity Interval Training workout. Ideally I want you to perform this HIIT Workout 3-5 times within the week, preferable in the morning....even before you eat breakfast. If you do your workout in the morning, then I want you to do this HIIT later in the day. It is a short intense workout to get your muscles moving and calories burning.

You will perform 4 rounds 20 secs. high intensity, 10 secs rest. So Round 1 you will perform exercise A for 20 secs, rest 10 secs, exercise B for 20 seconds, rest 10 secs, exercise C for 20 seconds, rest 10 seconds. Repeat for a total of 4 rounds. Remember this is high intensity! Email if you have questions Keith@1fwtraining.com . Enjoy!! Coach Keith

5 DAY #114

Created January 12, 2019 by Keith Baumgard

Coaches Notes: This week we will be continuing with the higher intensity workouts and  doing 3 sets of AMRAP (As Many Reps As Possible) within 60 secs.

So you will perform Exercise A for 60 secs, rest 30 seconds, repeat for a total of 3 sets then on to Exercise B for 3 sets of 60 secs. of AMRAP sets.....and so on for all the exercises. Pick a weight you will be able to do higher volume with good form and controlled movements. Keep the intensity up for the entire workout.

These workouts will help burn off some calories and also strengthen our ligaments and tendons. You will continue to see"Worlds Greatest" as a warmup to get the body going and woken up. This is a great one to get in the habit of you doing before each workout at the very minimum. Spend about 3-5 secs in each "stretch" and repeat 3-5 times for each side. These will help with increasing your mobility and flexibility as well.

Lets continue the beginning of 2018 with burning calories and sweating off some extra calories we don't need!! As always, post your sweaty selfies on the page and tag me and Coach Keith on the page or email me kristi@my1fitlife.c0m with any questions!

HIIT #17

Created January 5, 2019 by Keith Baumgard

Coach Notes:

Here is your weekly HIIT.  HIIT stands for High Intensity Interval Training. Ideally I want you to perform this HIIT  3-5 times within the week, preferable in the morning....even before you eat breakfast. If you train in the morning, then I want you to do this HIIT later in the day. It is short and intense to get your muscles moving and your body burning calories. You will perform 4 rounds 20 secs. high intensity, 10 secs rest. So Round 1 you will perform exercise A for 20 secs, rest 10 secs, exercise B for 20 seconds, rest 10 secs. Repeat for a total of 4 rounds. Remember this is high intensity! Email if you have questions Keith@1fwtraining.com . Tag Coach Kristi and I on the page with your sweaty selfies and Enjoy!! Coach Keith

5 DAY #17

Created January 5, 2019 by Keith Baumgard

Coaches Notes:

Happy New Year!! Starting out 2019 with some momentum and drive with our workouts by doing some Tabata style workouts! These are great for getting an intense workout in a short amount of time, so you can use the extra time to take on this new year!

I want you to choose a moderate weight and perform each Exercise for 20 secs, rest for 10 secs.....repeating for 8 rounds, then on to next exercise doing the same. Remember if you are doing a Uni-Lateral Exercise (only one side at a time) you need to do one side for 8 rounds then do other side for 8 rounds. Once you have completed 8 rounds of each Exercise you will be DONE!!

As always....if you would like to challenge yourself and have the time time, do a bonus round....or 2!

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up

*Remember to always use good form, even if your intensity is high. New year, new start with your workouts....stay focused and perform with intensity. Don't just go through the motions, you have a purpose to get stronger!

If you have questions email me, kristi@my1fitlife.com

Enjoy and tag Coach Keith and I with your first 2018 "Sweaty Selfie" (SS)  on the page!!

Again, Happy New Year.....it's going to be a great year!

My1FitLife Accelerated Training #17

Created January 5, 2019 by Keith Baumgard

Coaches Notes:  This week we will be doing a pyramid variation of AMRAPs (As Many Reps As Possible)  within a given amount of time. I want you to use light to moderate weight during this weeks training and always use good form.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

I want you to do 3 AMRAP rounds in circuit fashion.  first round for 60 secs, 2nd round for 45 secs, and 3rd round 30 secs.

You will perform Exercise A for AMRAP (As Many Reps As Possible) for 60/45/30 secs, Exercise B AMRAP 60/45/30 secs, Exercise C AMRAP 60/45/30 seconds, Exercise D AMRAP 60/45/30 seconds, Exercise E AMRAP 60/45/30 sec. Attempt to move quickly between exercises with minimal to no rest. Rest 1-2 minutes in between rounds.

Remember to pick a weight that ALWAYS allows you to perform each exercise with good/proper form. I should see lots of "Sweaty" Selfies on the page this week!! Enjoy and if you have questions email me, kristi@my1fitlife.com

HIIT #1231

Created December 29, 2018 by Keith Baumgard

Coach Notes:

Here is your "HIIT" training  for the week. I want you to perform Bodyweight Hip Bridges for 20 seconds, holding the top position of the rep for 10 seconds (this is your 10 rest) and repeat for a total of 8 sets over 4 minutes. Sounds pretty easy, right? We are working on bring your posterior chain an getting your glutes and hamstrings to really fire.  Also if you would like to add little variations, do the Alternating hip or glute bridges (I added the exercise slide as well). Enjoy and have a great day and post those sweaty selfies on the page and tag me!! Coach Keith

5 DAY #1231

Created December 29, 2018 by Keith Baumgard

Coaches Notes: One more week of high intensity style training as we move into the New Year!! These are great for getting an intense workout in a short amount of time, so you can enjoy time with family!

Choose a moderate weight and perform each Exercise for 20 secs, rest for 10 secs.....repeating for 8 rounds, then on to next Exercise. Once you have completed 8 rounds of each Exercise you will be DONE!!

Remember if you are doing a Uni-Lateral Exercise (Only one side at a time) you need to do one side for 8 rounds then do other side for 8 rounds.

I also want you to go through the "worlds greatest" exercises before you start, get the blood flowing.

Although....if you would like to challenge yourself, try a bonus round....or 2!

Remember to always use good form, even if your intensity is high. Exercising doesn't do any good if you are building a poor foundation with bad biomechanics and injury is most likely to occur. If you have questions email me, Keith@1fwtraining.com and Enjoy!!