MTRW: Friday Quick Burn

HI guys,

I am taking my Pilates Mat certification this weekend. Very excited. This is just a beginning though. i will be taking Pilates 1 & 2 this fall. All planned out until the end of the year.

The weather has been great and I am sure you are ready for the weekend to go out and have fun so time of of the most value :). That said here is a full body workout and it will only take 12 min. 

Equipment: TRX/Rings or any suspension trainer | kettlebell or dumbbell | Gymboss timer

Workout Breakdown: set up your Gymboss time for 24 rounds of 10 sec rest by 20 sec work | perform the exercises in a circuit fashion

  • TRX/Rings Skullcrusher to Fly
  • Kettlebell Goblet Squat
  • Burpees

TRX/Rings Skullcrusher to Fly: Hang your suspension trainers at waste level. Hold a ring/strap in each and and get into push-up position (straps not rubbing your shoulders), and extended your arms over the head. Do a triceps press-down until the rings/straps handles touch your forehead and then extend your arms again over your head. Rotate the handles so that your pals are facing each other and perform a fly by opening your arms out to your side, palms facing in. Exhale and bring your hand back to the center. Repeat.

Stretch and enjoy a post workout snack and have a great weekend.

Svetlana

Esse Libere Fitness – Free To Be Fit

Ultimate Body Press Gymnastic Rings                                TRX Suspension Training Pack


AirFit Suspension Trainer



MTRW: 10 Min | All Over Beach Toner

Hi Guys,

Being busy and trying to build a business while working full time as a mom and having a full time job leave sometimes or most of the time very little time for a workout. So here is a 10 min challenge. Also, if you are traveling or your lunch hour suddenly became just 30 min this will be a perfect option – and you still get to burn lots of calories. Moreover, during this season of bikinis and vacations this is a prefect seaside body toner, 10 min an your are done – why sacrifice all that hard work  you have put in through the year just to gain 5 lbs during a vacation – why not have it all.

Workout break down: set your Gymboss timer for 10 min | perform 2 exercises back-to-back with no breaks | 10 reps each | no stopping | max effort

  • scorpion pushups
  • knee grab situpHyperwear

Also, want to make it harder – put a weighted vest on 🙂 and watch those muscles scream for mercy.

Have fun.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Make It Count

Happy Friday!!!

I had a chance to take Zumba again this Friday. I really like the teacher and music that she uses. There is always so much positive energy but before that I had my workout. It was low in intensity but with focus on Triceps, Biceps, and Abs.

Workout Breakdown: 4 supersets |4 rounds | 20 reps

Superset 1:

  • TRX Biceps Pull
  • TRX Triceps Extension

Superset 2:

  • Resistance Band Pull down + Triceps Press Down
  • Resistance Band Bilateral Biceps Curl

Superset 3:

  • Swiss Ball Loop Through
  • Low Rope Tag- pull

Superset 4:

  • Hanging Leg Raises
  • Swiss Ball Bicycle

Stretch and have a post workout snack.

Have a great weekend. I have my yoga training this weekend – Level 5. After that only one day workshop in July, 2 hr yoga volunteering (will be done in two weeks), and I will have my 200 RYT trhough Yogafit (Yoga Alliance Certified). Sweet. Then I will be taking Power Pilates Mat. Level 1 and 2.

Anyway, have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

TRX Suspension Training Pack        Trigger Point Performance EVA Foam Roller