May 14, 2011
I am so glad I made the decision to call Sandra that sunny July day. I can`t believe how much my life and body have changed since training with her. I have never been “overweight” but after almost 10 years of marriage I noticed I had snuck on an extra 20 pounds. Those 2 little pounds per year for 10 years were there to stay unless I did something about it… Enter Sandra Froher and her “Lean for Life” program, she helped me take them all off and more in just 9 months! During that time I vacationed for 5+ weeks in France and California and struggled to keep on track. Oh the wine was so good!
Finally I broke through my bad habits and now enjoy practicing good habits, creating balance with food and exercise. After reaching my original goal I now have new goals to push myself to the next phase of being fit. The tools that Sandra has taught me are lifelong skills that I put into play almost every day. Sandra is a wealth of knowledge and experience and I continue to learn with her twice a week.
I welcome the challenge to have a healthy body that is fit inside and out.
Thank you Sandra!
Becky
May 7, 2011
Circuit style full body sweat !
This work out is for intermediate & advanced trainers. Go at your own pace.
Hit your muscles hard & get the heart pumping…. sweat……
Warm up with light round of skipping for 2 mins just enough to get the blow flowing and the synovial fluids to lubricate your joints.
Ready let’s hit it: circuit through once then rest and repeat for 3 sets
- Walk out push ups : walking on your hands until you are in push up position, push up then walking hands back up repeat 15 reps
- Lunge with medicine ball: Lunge forward tap ball on each side ,alternate legs explode back & lunge forward again with a tap to the other side. 20 reps
- Plank elbows on exercise ball with one knee forward for 60 sec on each side
- Push ups on small medicine ball : one hand on ball one on floor then push up & roll to opposite side, push up & roll. 20 reps
- Skip for 1 minute
- Plank & row: Plank on on weights for 20 secs, row each side total of 20 reps
- Squat & curl : Squat down hold position then curl weights for 20 reps .
- Shoulder circles : Hold two 5lbs soft medicine ball in each hand move weights out lateral position & circle 12 reps then reverse & circle 12 reps.
- Triceps push up: On the floor place hands at the side of your chest, keep elbows rotated in, narrow push up 12 reps
- skip for 1 min
- After you complete each round of circuit rest 2-3 mins repeat until 3 rounds are complete.
Core 15 min circuit:
- Knee ups on ball: push up position on exercise ball then kick one knee forward then back to start position alternate total of 20 reps
- Ball reach: hips on exercise ball push hips back reach arms straight and together reach up 20 reps
- Rotation sit on bosu ball close your core down rotate side to side total of 20 reps
- crunch & twist on bosu ball : extend over ball support neck crunch up then lift opposite knee to elbow total of 20 reps
- repeat this core circuit for 15 mins
