Welcome to your April’s G-Fit Workouts! Let’s do this!! If you have been on board or joining us now, so excited to have you on board!! Crazy to think Spring is now here and that means summer is close!! Getting into the best bikini shape means moving your body daily AND following a healthy nutritional plan!! It is a combination of BOTH weight training, cardio, healthy eating and a positive mindset that WILL yield results!! I am excited to be a part of your journey!!
I really want you to see that it doesn’t take much and it definitely doesn’t take a gym!! I do ALL my workouts in the comfort of my home (garage) with limited equipment and want to share with you just what I do!!
As you continue to focus on Consistency as #1, you will be so happy to see your results unfold!! It really doesn’t take much but it does take doing something daily to move your body and of course supplementing your workouts with the proper nutritional plan!!
As we dig into a new month, those that have been on board will notice a difference in this months post! I will be uploading NEW G-Fit Workout videos throughout the month rather than giving you all 8 workouts at once! Check this link regularly for the updated workouts!!
No matter what your Fitness level (beginner to advanced) you can cater ANY workout to meet your needs and I will show you how!
A few things to note:
-Commit yourself to doing 3-4 workouts a week! Feel free to repeat a workout or do another of your choice!
-Supplement our workouts with 35-45 minutes of cardio 4-5x/week.
-Push Yourself! With each workout, Dig Deep! Push yourself! The workouts aren’t long so do the best you can to really commit yourself to the short amount of time and give it all you’ve got!
Now… Let’s Do This! I am right here to help you and prove to you that YES you CAN do it!
Remember, “Success is the sum of SMALL efforts Repeated Day in and Day out!” Now let’s get G-Fit!!!
Circuit Workout #1:
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20 Bodyweight squats
10 Bicep Curls superset with Front Raise
10 Dumbbell Rows superset with Side Lateral Raise
30 Floor Crunches, 3 count up, 1 count down
10 Push Ups (any variation of your choice)
20 Shoulder Presses
20 Pulse Squats
20 Knee to Opposite Chest
15 “V” Front Raises
20 Squats (weighted or not) Slow and Steady
Rest and Repeat 2x
Dig Deep!
Circuit Workout #2:
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30 Exercise Ball Crunches
10 Side lateral Raises
10 Alternating Round About Front Raises
5 Regular Shoulder Presses, 5 Single Alternating Shoulder Presses. Repeat.
10 Ball Crunches, 2 count up, 1 count down
5- 10 second Straight Leg Glute Squeezes (feet elevated on ball)
20 Alternating leg lifts off Exercise Ball
10 Hamstring Curls off Exercise Ball
30 Exercise Ball Crunches
10 Side to Side Lunges
10 Single Bicep Curl superset with Shoulder Press (one side at a time)
40 Pulse Squats
Rest (if needed) and Repeat 1x
Dig Deep!
Check back next week for your next 2 workouts! 🙂
Circuit Workout #3:
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10 bent over rows
10 Tricep Kickbacks off bench
10 reverse grip bent over rows
20 bench tricep dips, variation of your choice
10 bent over alternating one arm rows
20 tricep dips off bench with leg extended (10 each side)
10 reverse grip alternating rows with row together (right, left, together = 1 rep)
30 alternating leg tricep dips
30 crunches, legs extended straight up
15 reverse grip one arm row
15 knee to chest off the bench crunches
30 Side to Side shuffles off dumbbell (dumbbell optional)
Rest and Repeat 2x
Dig Deep!
Circuit Workout #4:
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30 Squat with toe taps
10 push ups (variation of your choice)
30 bicep hammer curls, thumbs up
10 push ups (variation of your choice)
15 Single Thruster (squat with press)
10 push ups (variation of your choice)
10 alternating front raises (reverse grip) then together — Right, Left, Together = 1 rep
10 push ups (variation of your choice)
15 fire hydrants
15 floor butt blasters
Rest and Repeat 1x
Circuit Workout #5
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10 bicep curl, front raise, squat combo
10 Kickback with Side Abductor Raise
10 alternating front raises, chest on bench or leaning forward
10 alternating side lateral raises, chest on bench or leaning forward
15 bicep curls, chest on bench or standing
10 back lunges, each side
10 2-kickbacks with 2-pulses
Rest and repeat 3x for total of 4
Dig Deep!
Circuit Workout #6 (Lower Body Burn)
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-30 side to side taps with band
-20 lying side leg extensions
-50 seated band open shut thems
-20 lying side leg extensions
-5 10 second butt bridge holds
-10 bridge squeezes with leg extended
-20 straight leg deadlifts
Rest and repeat 2x for a total of 3
Circuit Workout #7 (Shoulder Blaster Workout…)
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-15 Regular Shoulder Presses
-15 Regular Shoulder Presses
-15 Shoulder Presses, palms facing ears
-15 alternating shoulder presses, palms facing ears
-Shoulder press with rotation, regular into palms facing ears
-10 single seated side lateral raises, leaning
-10 single seated side lateral raise, thumb up to palm down
-10 single alternating front raises, leaning and thumbs up
-10 alternating front raises leaning and palms facing down
-10 Arnold presses
-10 alternating Arnold presses
-50 shoulder press pulses
Rest and Repeat 2x
Circuit Workout #8
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-10 glute squeezes off exercise ball
-10 glute squeezes off exercise ball with one leg elevated, repeat with other leg
-30 second glute squeeze off exercise ball, legs straight
-15 Abdominal leg extensions with ball (place ball in-between legs, bring legs up to grab ball with hands and repeat…)
-15 Wide Leg Lifts
-1/2 rep side lateral on all 4’s
-30 bicycle crunches
-10 Single combo Arnold Press superset with regular Press
-30 crunches with feet elevated and toes crossed
-40 overhead tricep extensions
-30 squat with knee to chest
Rest and Repeat 2x
VIEW FEBRUARY’S WORKOUTS HERE
VIEW MARCH’S WORKOUTS HERE
