Training with Joanna

Hiya! If you want the Facebook Live video of the workout I just posted, comment you are interested 😊

Here’s another workout! Requires weights, ideally....

Warm up:

10 squats

10 reverse lunges

10 Jacks (arms up and out)

5 walkouts to T stands

10 Lateral Hop Togethers

The workout: 45 on/15 off: Do Exercise #1, Then Round 1 Ab exercise, ex. #2, round 1 Ab ex, and so on. Ab exercise changes after you finish each set

The exercises:

Bicep Rows, or no weights do Back Bows

Man Makers w/double pop outs (weight or no)

High Knees or Tuck Jumps

(R) Lunge w/glute lift and curls (no weight reach ups)

(L) Lunge with glute lift and curls

Squat Jacks

The Ab exercises:

Round 1: Legs up Pulses

Round 2: Hovers

Round 3: Double Pulse Jack Knife Crunches

Kettlebell Workout for my peeps with equipment!:

(This workout is intended for anyone who comes to my kettlebell classes and also has weights at home. I am currently using dumbbells for my swings, as that's all I have here)

Warm up including jacks, squats, lunges and anything you enjoy that gets your heart pumping! 3 minutes

Tabata : 20 seconds on 10 off 3x:
3 rounds of plank jacks, then 3 rounds high knees

Strength Set:

Sumo squat with High Pull
Russian Swings
Suitcase Squats Right/Left
Deadlifts
Bottoms Up Presses R/L
Gorilla Curls
** 45 seconds on/15 off 3x**

Tabata: American Swings/ Scissor Lunge Hops 20 on, 10 off, 3x per exercise, alternate swings with scissor lunges

Floor set:

Wide flys
Alternating leg bridge lifts
Crunches or sit and press
**30 on, 15 off, 3x**

I will post a video going over the moves for this workout later today!

Bodyweight/Cardio Workout

Do a 3 minute warm up that includes some jogging in place or around your house, and some basic squats to warm your legs up.

Then:
30 second wall sit
5 walk outs
10 reverse lunges
10 lateral lunges
15 jacks
**Do this set 3x**

Interval Accumulator Set !:
!) Alternating Reverse Lunges with Knee ups
2) Plank to Pike or Plank Hold (Hover if you have wrist issues)
3) In and Out Squats
4) Lateral Shuffles
5) Squat Jacks (1 Minute)

**Do exercise 1 for 45 seconds, then 15 second rest. Then do exercises 1 AND 2, 45 working, 15 resting, then do exercises 1, 2 and 3. Continue this pattern until you get to the squat jacks, which you do for 1 minute

Set # 2:
1) Bridge lift pulses
2) Bicycles
3) Push up to T stands
4) Hover with hip dips
5) Elbow Supported Leg Extensions (1 minute)

Finisher: 20 Jacks, 20 Squat Jumps or floor to ceilings, 20 High Knees, 20 butt kickers, 20 burpees

Hey out there! Stay tuned for some at home workout plans you can do during the Coronavirus outbreak! Stay active, safely at home with me!!!

For nearly 3 years now I have been teaching classes and training. I am in a gym surrounded by people and certainly exposed to many, MANY germs! I also have been drinking a Nutribullet daily, with ginger, turmeric, chia seeds, beets, kale, spinach, blueberries and mangoes. I used to get sick a couple times a year, sometimes several. Folks, I am telling you that I have not been sick, not really at all, in three years!!! I don't know about you, but seems perhaps that I am living proof that regular exercise and eating well is the key to MY best health, MY best self. Why am I sharing this? Because I wonder how YOU are taking care of YOU?! Is your health, your body, a priority? Think about that today, and let me know if I can help you get on the road to better health! ❤️💪🤸😊

I love this quote so much! I had to re-share! Are you ready to FINALLY start making time to reach your health and fitness goals? Send a message or call me TODAY! I can help! Still offering great rates for personal and group training!!!

This quote speaks volumes! Life is busy for everyone! You have to make a CHOICE to get healthy and you have to make your health a PRIORITY. Why wouldn't you? Make that time for you TODAY, and call or message me to get started! Group and private sessions now available!

Happy Friday folks! Life has been crazy so I post less these days, but that doesn't mean I am not here! Still training, still teaching, still trying to make healthy, family food choices at home. Weekends at my home always involve my kids asking for pancakes Well, pancakes aren't the best health food choice, but my kids love them. Anyway, I found this recipe that the whole family can eat and feel good about! Give them a try when you're craving pancakes, but want a healthier option! We didn't even use syrup, but topped instead with blueberries! Yum!!! Enjoy!

Banana Oatmeal Protein Pancakes {Gluten Free} - The Wholesome Fork These 4-ingredient whole wheat gluten free banana oatmeal pancakes can be whipped up in 15 minutes to produce a healthy protein-packed breakfast.