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Sweaty Today, Strong & Sexy Tomorrow

 

You know I love to fuse cardio, strength and agility to make your workouts total body shockers, and get MORE out of less time.

As you have probably learned by now, many of my workouts involve different types of training and exercises that work multiple muscle groups at all times, thus burning a lot more calories than your typical lifting routine.

What You Need:

  • Set of dumbbells (I use anything from 5-8lbs)
  • Bench or sturdy chair

KEY: Lift as heavy as you can while keeping proper form and control of your body at all times. I have listed the amount that I’m lifting in the video, but those figures are in no way meant to imply that you ought to lift the same - listen to your body and find the weight that is appropriate for your strengths. It will vary by muscle and movement, but you should aim for a weight that makes it very difficult to complete those last 2-3 reps, particularly by the second set.

 

The Workout:

8 strength exercises

Complete 2 sets of 12 reps with one 30 second cardio interval between the first and second set. Set your Gymboss Interval Timer to a 30 second interval to accurately time the cardio.

I’m keeping your heart rate and your calorie burn high by adding a 30 second cardio interval in between the first and second set of each strength exercise.

  • Row with Lunge Drop & 30 seconds Jumping Jacks
  • Full Body Squat + Overhead Press & 30 seconds Scissor Jumps
  • Calf Raise + Lateral Raise & 30 seconds Hop-Overs
  • Hip-Up + Chest Fly & 30 seconds Rower Crunches
  • Squat w/ Triceps Extension & 30 seconds High Knees
  • Deadlift w/ Leg Lift & 30 seconds Plank to Push Up
  • Jackknife Pullover (12 each side) & 30 seconds Cross Punch Crunch

How should I use this routine with Amanda’s other videos?

For complete personalized workout plans and to learn when and how to do workouts, what to pair together and more, I have it all available on FitStrongandSexy.com. Let me help you build your personalized workout plan today!

WE are raising the standard on what it means to be FIT.

Love,

Amanda

Hang with Me: Amanda-Russell.com

Train with Me: FitStrongandSexy.com

 

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TWITTER CHAT LIVE!

That’s right I’m hosting my first ever LIVE Twitter Chat to answer ANY and ALL Questions you may have about how to GET and STAY Fit over the holiday season!

I will also answer ANY questions about my Fit Strong and Sexy Fitness and LIFE Plan and Exclusive Membership Community.

Sunday Dec 1 at 8pm ET/ 5pm PT

Simply Follow @arfit on Twitter and HASHTAG #FitStrongandSexy to enter your questions

Hot for the Holidays

Workout Series and Giveaway

It’s that time of year again, and there’s nothing that gets me MORE in the festive mood than with AWESOME GIFTING & adrenaline pumping WORKOUTS.

Beginning Thursday Dec 5th, I will be releasing a NEW ‘Get Holiday Hot’ Workout Video each week leading up to Christmas AND Picking Weekly Winners for amazing GiveAways.

Don’t simply Avoid the Holiday Weight Gain, but GET HOT and WIN Free Stuff! Entry is Free and Easy, simply:

SUBSCRIBE to AmandaRussell.TV

And SIGN Up for my Weekly Newsletter so you can know exactly what you can Win and How to Enter.

Amanda Russell © 2013