Ready Fit Go, On-Line Personal Training & Bootcamps

12/04/2020

Self-Quarantine Bodyweight Workout Series: Episode #4

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and your body

Enjoy these and feel free to write comments or questions below if needed.

Equipment needed: None

Warm Up
Do this for 60 seconds each.

Irish Jig
(Like High Knees, but touching right foot with left hand, without hunching shoulders)
Arm Swings

Workout
15 min Full Body Workout

5 min AMRAP (As Many Reps As Possible) #1

5 Burpees
10 Push Ups
15 Mountain Climbers

5 min AMRAP #2

5 Squats
10 Power Jacks
15 Mountain Climbers

5 min AMRAP #3

5 Squat to Lunge
10 Bicycle Crunch
15 Skaters

Take a 2 minute recovery between each round

Fat-Loss
20 minutes of the following:

Jog 1 minute, walk 1 minute repeat for full 20 minutes

Cool Down
Your usual cool down and stretching.

Please feel free to reach out for any additional support.

12/04/2020

05/04/2020

Self-Quarantine Bodyweight Workout Series: Episode 3

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and your body

Enjoy these and feel free to write comments or questions below if needed.

Equipment needed: None

Warm Up
Do this for 60 seconds.

High Knees

Workout
Do each exercise for 60 seconds.
Aim to do 2 – 3 rounds.

Spiderman Plank
Bicycles
Mountain Climbers
Cobra to Child’s Pose
Vertical Leg Raise
Side Plank with Leg Raise
Windshield Wipers
Wall Sits

Fat-Loss
20 minutes of one of the following:

Hill Sprints Jump Rope Running

Cool Down
Your usual cool down and stretching.

Notes:
Clean eating + strength training + cardio = great results!

Please feel free to reach out for any additional support.

02/04/2020

Self-Quarantine Bodyweight Workout Series: Episode 2

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and your body

Enjoy these and feel free to write comments or questions below if needed.

Time: 45 minutes
Equipment needed: None

8 exercises, 8 reps, 8 rounds – each round gets harder and harder!

Round 1 (8 reps of each, twice through):

Squat
Squat to Lunge Tap
Push Ups
Shoulder Taps
Reverse Lunge
Side Lunge
Hip Taps
Bicycle Crunches

Round 2 (8 reps of each, twice through):

Squat Pulse
Squat to Lunge Tap
Push Ups
Shoulder Taps
Pulse Reverse Lunge
Pulse Side Lunge
Hip Taps
Pulse Bicycle Crunches

Round 3 (8 reps of each, twice through):

Squat Jump
Squat Jump to Lunge Tap
Push Ups – Single Leg
Shoulder Tap Jacks
Lunge Jumps
Side Lunge Jumps
Hip Taps Pulse
Pulse Bicycles Straight Leg

Round 4 (8 reps of each, twice through):

Pulse Squat Jump
Squat Jump Lunge Tap
Push Up Jacks
Shoulder Tap Jacks
Pulse Lunge Jumps
Side Lunge Pulse Jumps
Hip Tap High and Low
Straight Leg Bicycles

Please feel free to reach out for any additional support.

30/03/2020

Self-Quarantine Bodyweight Workout Series: Episode 1

Hopefully you are safe out there and respecting social distancing practices as we all endure the COVID-19 pandemic. During this time of uncertainty, having a workout provided can ease some mental strain. It's really helped and may be something I continue doing after all of this is behind us.

Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and a timer of some kind.

Enjoy these and feel free to write comments or questions below if needed.

Warm Up:

Jumping Jacks 2x60 seconds

Squat Jack 2x60 seconds

In and Outs 2x60 seconds

Rest! Take two minutes to catch your breath.

Warm Up Continued:

Frog Pumps 2x15

Lateral Bear Crawl 2x45 seconds

Shoulder Y to Lift Off 2x12

Rest! Take two minutes to catch your breath.

First Tri-Set: Do these exercises together for three rounds

Bodyweight Squat 3x45 seconds

Hand-Release Push-Up 3x45 seconds

Windmill Stretch 3x8 each side

Rest! Take two minutes to catch your breath.

Second Tri-Set: Three rounds!

Alternating Reverse Lunge 3x15

Alternating Bird Dog 3x45 seconds

Short Lever Adductor Side Plank 3x20 seconds each side

Rest! Take two minutes to catch your breath.

Third Tri-Set: Two rounds!

Bodyweight Lateral Lunge 2x10 each side

Bear Crawl 2x60 seconds

Prone T 2x15

Rest! Take two minutes to catch your breath.

Core Finisher: Two rounds!

Single-Leg Glute Bridge 2x15

Supine Alternating Deadbug 2x45 seconds

Enjoy this workout and use it as a template if you need one! It's important that we continue to have a plan with our training despite the unprecedented shifts that are occurring around us. Please feel free to reach out for any additional support.

20/11/2017

"TONE IT TUESDAY"
The secret to a slim waist lies in a combination of exercises that work your abs, obliques and the transverse abdominals. These 10 waist slimming moves are perfect for toning and defining your waist and abs, and banish those love handles for good!

09/11/2017

"FIT TIP FRIDAY"

06/11/2017

"MOTIVATION MONDAY"
In line with our "No Excuse November" month. How many times have these thoughts gone through your head, stopping you from exercising.

Get out think positive and do it for you.

26/10/2017

"FIT TIP FRIDAY"

When setting out an exercise program to kick off your exercise journey, don't forget to mix in a bit of shuttle running or short burst sprints to fire up your leg muscles & really increase leg strength. Running or sprinting is also a great way to tone your whole body as well, not just your legs.

22/10/2017

"MOTIVATION MONDAY"

The reason people find it hard to change, is because they focus on what they have to give up, instead of what they can gain.

(On this day in 1958 the Smurfs first appeared in a comic, including this guy Hefty Smurf)

15/10/2017

I'll just leave this here for our "MOTIVATION MONDAY"