May 12, 2014
How I hang with my friends
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How I hang with my friends
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Happy Monday Everyone!
I recently took a trip to New York and while on my trip there, I soaked up every bit of the NY Lifestyle. The people there must have calves like a beast because they are always walking! The direction I took with this work out is geared towards the theme "New York Minute." All my exercises in this work out are 1 minute or less. Let's get started!
What You Will Need:
Jump Rope
Barre3 ball (or any type of light weight medium sized ball)
Mat
Dumbbells
Warm Up:
1 minute - Light Jog
1 minute - Jumping Jacks
1 minute - Walking Lunges
1 minute - Toe Taps
1 minute - Stretch
Work Out:
1 minute - Jump Rope
30 seconds -Squat to Shoulder Press with Dumbbells (in Video)
1 minute - Weighted LungesÂ
30 second - V Ups
1 minute - Plank Walk (in Video)
30 seconds on each leg - Donkey Kicks with Barre3 ball (in Video)
1 minute - Weighted Squats
Rest for 30 seconds
REPEAT THIS 3 TIMES!
This really pushed my limits after eating all the New York Goodies! Enjoy!Â
<3
Michelle
P.S. I'm getting used to this whole video thing! I'm learning as I go! haha Thanks guys <3
Building success by training for our dreams.
Sit Up to Push Up
As I go down, my friend on top does a push up. I then do a sit up while she goes back to position focusing on core.
It’s funner working out with friends !
It's AB DAY! Hand to feet 3x12 reps each leg Moppers 3x30 seconds Leg lifts 3x15 reps Reverse crunches 3x15
WOD: Tuesday
Back & Abs
Today was tough. Leg day yesterday really made me want to be in a wheelchair today. I didn’t feel as motivated today, but still did the best I could.
WIde lat pull ups 3 x 12
Super set: Seated cable rows & Â Barbell back rows 3 x 12
Good mornings 3 x 12
Dumb bell back rows 3 x 10
Super set: Wide lat pull downs & reverse wide lat pull downs 3 x 12
Cardio: walked on treadmill because I couldn’t do anything else -_-
Abs:
Russian twists 3 x 30 sec
Leg lifts 3 x 30 sec
Mountain climbers 3 x 30 sec
Sit ups 3 x 30
Declined weighted sit ups 3 x 12
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
WOD: Monday
Warm up: Bike 7 minutes RPM: 80 or over
Legs & Cardio
Weighted Squats 3 x 12
Weighted Bulgarian squats 3 x 12
Step ups 3 x 12
Weighted Lunges 3 x 12
Weighted dog kicks 3 x 12
High knee runs 3 x 30 sec
Leg extenstions 3 x 12
Seated Calf raises 3 x 12
Calf raises 3 x 12 Â Formation: II \/ /\
Cardio: 15 minutes on Stairmaster with 65 steps per minute
WOD: Thursday
Muscles worked: Back, abs Warm up on bike for 10 minutes. Kept my RPM minimum 100 Wide lat pull ups 3 x 10 Super set: Seat cable rows and barbell back rows 3 x12 Dumbbell back row 3x12 Dead lifts 3x12 Good mornings 3x12 Abs Declined push ups 30 seconds x 3 sets Jackknife 3x8 Mountain climbers 30 sec x 3 sets Medicine ball ab crunch 30 sec x 3 sets Toe touches 3x20 Sorry a little late! Was just so tired Happy Friday!
WOD: Wednesday
It was my first day back at the gym after a week of being sick. I was contemplating on what I should do! I decided to hit biceps, triceps, legs, and cardio
Legs:
Sumo squat 3 x 12
Jump squats 3 x however many you can do in 30 secs.
Lunges 3 x 12
Split jumps 3 x 12
Jump rope 3x for 30 sec
Calf raises 3 x 15
Seated calf raises 3 x 12
Calf extensions 3 x 12
Arms:
Dumb bell lying triceps extensions 3 x 10
Skull crushers 3 x 10
Tricep dips 3 x 12
Tricep pull downs 3 x 12
Bicep curls 3 x 15
Hammer curls 3 x 15
EZ Bar curls 3 x 10
Cardio:
HIIT 20 minutes on bicycle