#146 CW: Step Up! “Legs and… Kittens!?!”


Talk: I do SO many steps must I be healthy?

Step Aerobics

1, Squats

2, Reverse Lunges

3, Travelling Side Squats

4, Curtsey Squats

5, Runners Lunge to Knee Raise

6, Glute Kick Back

7, Rainbows

8, Downward Dog Calf Raises

9, Single Leg Glute Bridge

10, Reverse Crunch

Step Aerobics

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#145 CW: Freakout Friday “Mythical Workout 2 – Jelly’s Way”



1, Sumo Stamp

2, Awakening Vampire

3, Battle Axe

4, Mermaid Lunge (Lateral Lunge Reach Over)

5, Angel Wings

6, Discus

7, Archer Banded Pullback

8, Dumbbell Punch Downs

9, Prone Mermaid Foot Flick

10, Fairy Back Raise

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#144 CW: Step Up! “Step & Clap!”, and ALL the Mess-ups and Tech-errors!



Step Aerobics (2nd Set)

1, Elevated Reverse Lunge Clap Under

2, Elevated Lateral Lunge Clap Under

3, Knee Raise High Claps

4, Star Jump Claps

5, Knee Raise Clap Under & Behind

6, Basic Step & Clap

7, Punch, Punch, Stamp, Stamp

8, Angel Wings

9, Straddle Basic Step Top Tap

10, Plank Shoulder Taps

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#143 Canned Workouts “Shoulder & Back”



1, Half Bow

2, Banded Bent Over Row

3, Big Wave

4, Bent Over Reverse Flies

5, Arnold Press

6, Low & High Banded Rows

7, Dumbbell Front to Lateral Raises

C1, Plank Shoulder Taps x30

C2, Side Plank Pulses x20

C3, Side Plank Pulses x20 (Other side)

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#142 CW: Freakout Friday “Fun the Hardway”



1, In & Out Squat Jumps x10

2, Single Handed Mountain Climber x20

3, Dumbbell Lift off x10

4, Single Handed Mountain Climber (Other Side) x20

5, Bear Crawls & Push Backs x6

C1, Ab Crunch x Fail (Max. 60)

C2, Penguin Crunch x Fail (Max. 100)

C3, Plank x Fail (Max 120sec)

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#141 CW: Step Up! “Elevated…”



Step Aerobics

1, Alternating Assisted Single Leg Squats

2, Elevated Feet Press Ups

3, Elevated Mountain Climber

4, Elevated Rainbows (One Side)

5, Lateral Box Jumps

6, Elevated Reverse Plank Leg Lifts

7, Elevated Rainbows (Other Side)

8, Elevated Feet Ab Crunch

9, Elevated Feet Pike Press Up

10, Elevated Feet Glute Bridge

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#140 Canned Workouts “Ab-Domination”



1, High Plank

2, Prone Scissors

3, Quadruped Knee Crunch (One Side)

4, Side Plank Pulses (One Side)

5, V-Crunch

6, Glute Bridge

7, Side Plank Pulses (Other Side)

8, Quadruped Knee Crunch (Other Side)

9, Flutter Kicks

10, Low Plank

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#139 CW: Freakout Friday “Move and Sweep”



1, Lateral Shuttle Floor-Touch

2, Step Slide

3, Lateral Raise Knee Raise

4, Reverse Lunge Sweep Round

5, IYWTFF

6, Dumbbell Reverse Lunge Single Reach Around

7, Travelling Squat Press

C1, V-Sit x12

C2, Side Plank Crunch x12ea

C3, Pilates 100s (Or near as)

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#138 CW: Step Up! “Had Enough yet?”



1, Squat

2, Lateral Box Jumps

3, Spotty Dog

4, Alternating Shoulder Press

5, Dumbbell Upper Cuts

6, Dumbbell Bent Over Reverse Flies

7, Dumbbell Triceps Kickbacks

8, Reverse Lunge Alternating Single Front Raise

9, Punch Downs

10, Oblique Jacks

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#137 Canned Workouts “Abs, Legs, and Arms”



Talk: Why am I heavier and eats and exercising?

1, Squat to Reverse Lunge

2, High Knees

3, Pulsing Sumo Squats

4, Climb the Rigging

5, Hammer Curls

6, Dumbbell Punches

7, Single Leg Calf Raise

C1, Twisting Ab Crunch x20

C2, Penguin Crunch x30

C3, Plank Hip Rolls x12

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