"Body By Lisa Inc"

"Body By Lisa Inc" 1-on-1 Personal Training. Trainjng specifically designs for your goals! Online training program available also. Email for further information! "Body By Lisa Inc."

Weight Training
Sports Training
Weight Loss
Muscle Gain
Kickboxing
Plyometric Training
High Intensity Training
Muscle Tone/Shaping
Cardiovascular Training

11/02/2022

Little upper body cardio training.

**I do not own rights to this music.

06/16/2022

At home lower body plyometric workout:

All exercises 20-25 reps EACH (and each side)
3-5 rounds total. Break for 90 seconds between each round.

1). Box hop overs
2). Jumping lunges
3). Explosive step up
4). Side 2 side lunges
5). Split stance jumps

06/16/2022

Banded glute workout:
4-6 rounds 40 seconds on, 15 off.
Rest 45 seconds between rounds.

1). Banded squats
2). Banded lateral walks
3). Banded deadlifts
4). Skier leg lifts
5). Banded glute bridge
6). Banded abductors elevated
7). Elevated banded hip thrusts

05/25/2022

Full body kettlebell workout:

Set your interval timer for 8 rounds of 45 seconds of work followed by 15 seconds of rest. Then rest 1 minute between rounds. Aim for 4-6 rounds total. *Im using a 30 lb kettlebell for this whole workout*

1). Quarter turn jump squats (you can add a band)
2). Kettlebell swing (focus on glutes engaging)
3). Squat - pop - deadlift (squeeze glutes when coming up from deadlift)
4). Alternating reverse lunges w/shoulder press
5). 1 arm crossbody kettlebell row
6). Switch sides on the kettlebell row
7). Leg lifts w/toe touch (omit the toe touch if you feel pressure in your lower back)
8. Russian twist (drop the weight or keep feet on ground if need be)

04/26/2022

Grab a pair of dumbbells for this lower body focused workout. (I used 10 lb dumbbells)

4-5 rounds
1). Squat and press (15 reps)
2). Alternating reverse lunges w/curls (15 each leg)
3). Alternating 1 legged deadlift (15 each leg)
4). Stationary lunge w/high row (12 each leg)
5). Sumo squats (20 reps)
6). Glute bridge (25 reps)

04/21/2022

No equipment total body!
4 rounds / if using an interval timer, you want 40 seconds of work with 15 seconds between each exercises. Otherwise reps are listed below.

1). Jump squats: 15-20 reps
2). Tricep pushups: 12-18 reps
3). Jump lunges (or alternating reverse lunges) 15 reps each leg.
4). Mountain climbers (20 each leg)
5). Alt toe touches (15 each leg)
6). Side lunges (15 per leg)
7). Up/down planks (8-10 each direction) or 60 second plank

45 second break between round!

04/08/2022

At home core workout:

Perform each exercise 15 reps each (each side) with little to no rest in between exercises. Then rest 1-2 minutes between rounds. 3-5 rounds total.

1. Side plank w/dumbbell reach
2. Crossbody mountain climbers
3. Side plank w/crunch
4. Sprinter crunches
5. Plank w/side to side hip dips
6. Supermans (engage your glute when coming up)

05/31/2020

Bodyweight plank series

Perform the whole series before dropping knees to the ground to rest, (If possible). Keep your core engaged the whole time.

10 reps per exercise (or 10 second hold)
3-6 rounds total.

Address

1108 US 27
Lake Placid, FL
33852

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 7pm
Saturday 5am - 7pm

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