MARIA FINNEGAN FITNESS
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Everyone has a DAY ONE. 

The 22 workout

1/10/2018

 
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My birthday is December 22nd.  
Tim's birthday is February 22nd.  
22 was my H.S. soccer jersey number.
22 is my favorite number and the theme for this workout. 

22 exercises.  22 reps.  
Super duper good fun.  
Enjoy.

Warm up:  5-8 minutes of your favorite cardio/dynamic stretching movements
Equipment:  light hand weights (3-8 lbs) , mat, YOU

1.   22 squats 
2.   22 alternating forward lunges 
3.   22 jumping jacks 
4.   22 alternating reverse lunges 
5.   22 alternating overhead presses
6.   22 bent over rows 
7.   22 anterior deltoid raises 
8.   22 pushups (good times!) 
9.   22 side-lying leg lifts (target outer thigh muscles here...abductors) 
10.  22 side-lying leg lifts (target outer thigh muscles here...abductors) 
12.  22 alternating leg v-ups (weight over chest, lift upper body and one leg up and touch weight to toe, then lay back down and repeat with other leg)
13.  
22 chest press on floor (option to hold bridge while pressing weights over chest)
13.  22 mountain climber legs while holding plank 
14.  22 moving bridge lifts (hold bridge and lower hips down and up, engaging glutes) 
15.  22 wide squats
16.  22 burpees (more good times!) 
17.  22 alternating side lunges (step out to the side, hips/knees/toes turn in direction of lunge to side, slight hip hinge, step feet back together and step out to other side and repeat)
18.  22 high knees    
19.  22 bicep curls 
20.  22 overhead tricep extensions 
21.  22 v-sit twists 
22.  22 alternating knee drops while holding forearm plank 

Warm down/stretch: 5 minutes 
​




Ladder Workout

1/9/2018

 
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A ladder drill is a progressive reps workout and a nice way to mix up your strength routine. 
This format can get tough so feel free to modify how far up the "ladder" you climb..remember you have to come back down again. This workout could be modified if you are in the gym and have access to either cable machines or other strength equipment. 

Equipment:  dumb bells (medium weight), resistance bands, mat, a workout buddy (optional) 

Warm up:
5-8 minutes of cardio/dynamic stretching (squats, lunges, arm circles, etc.) 

Ladder format: 
2 reps of each exercise, then 4 reps, then 6, then 8.
If you have the time and ready for more, come back down the ladder starting at 8,
then 6, then 4 and 2 reps of each.  

1. Wide squats
2. Overhead press with weights or bands
(stand on band, hold handles and press up over head) 
3. Side lunges 
4. Single arm lat pull downs with bands 
5. Partner squats with bands  (loops bands with partner, step away from each til there is good tension and sit back into squats...if you don't have a buddy, then loop the band around a pole, tree, etc) 
6. Partner rows with bands (
loops bands with partner, step away from each til there is little tension when arms are fully extended. With a  little bend in the knees and engaged core muscles, draw the handles back, bending the elbows, engaging the mid-upper back muscles  and let the elbows slide close to the rib cage in a row, then return to fully extended). Again, this could be performed without a buddy and using the band looped around a pole, tree, etc. 
7. Push ups  
8. Plank with mountain climber legs
9. Bicep curls 
10.Tricep dips off a bench, chair, curb (or overhead tricep extension with weight) 

Warm down/Stretch: 5 minutes at least 
​

5-10-15 workout

1/5/2018

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This is a variation of an AMRAP ("as many reps as possible") workout that my clients and students love to hate. :-)  
Set a timer for 8 minutes and work through the exercises and indicated reps as many times as possible for those 8 minutes. 


As always, feel free to sub out the exercises for your own based on equipment availability. 

Warmup 5-10 minutes

Round 1: 
5 pull ups
10 pushups
15 jumping jacks
(repeat for 8 minutes then move on to round 2) 


Round 2: 
5 plank rows 
10 chest press
15 cable core press 

Round 3:

5 burpees
10 lat pull down
15 tricep dips

Round 4:  
5 bear crawls
10 good mornings
15 high plank/low planks

Round 5: 
5 goblet squats 
10 bicep curls
15 med ball slams

Warm-down/Stretch: 5 minutes 







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Evan's brutal cardio/core workout

1/3/2018

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This workout was created by one of my awesome students this past semester.  It's an intense workout so feel free to cut the work times down and increase the rest times as needed.  Enjoy! 

Equipment:  Plyo boxes (or bench/platform), mat

Warm up:  5-8 minutes on cardio machine of choice

WORKOUT: (1-3 rounds)
  1. 60 seconds high knees , 30 seconds rest
  2. 60 seconds side plank,  30 seconds rest
  3. 60 seconds v-ups (one leg at a time for safer back health), 30 sec rest
  4. 60 sec box jumps, 30 sec rest
  5. 60 sec plank, 30 sec rest
  6. 60 sec burpees, 30 sec rest
  7. 60 sec side leg lifts (each leg) , 30 sec rest


Warm down/Stretch: at least 5 minutes 
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Strength and Cardio Combo!

1/3/2018

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Equipment:  Cardio machine, free weights, weight machines, cables

Warm up:  8-10minutes on cardio machine of choice/dynamic stretching

WORKOUT: 8-12 reps, 30-60 sec rest in between exercises).  Run through the entire sequence and repeat OR complete 2-3 sets before moving on to the next round.  

Enjoy! 
Round 1: 
​
  1. Lat Pull downs
  2. Chest Press
Step Ups (60 seconds)

Round 2:
  1. Cable rotations (each side)
  2. High plank/Low plank
Step Ups (60 seconds)

Round 3: ​
  1. Seated Row
  2. 45 seconds plank
Squats (30 seconds)

Round 4: 
  1. Bicep curls
  2. Tricep Dips
Squats (30 seconds)

Round 5:
  1. Hanging knee raises 
  2. Bridge lifts
8 minutes cardio machine of choice

REPEAT from the top! :-) 


Warm down/Stretch: at least 5 minutes 






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Lower Body Strength Workout

1/3/2018

 
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Equipment:  Cardio machine, bench or platform, free weights, resistance bands

Reps:  8-12 per exercise.   
30-60 seconds rest in between exercises 

Sets:  2-3 sets


Warm up:  5-8 minutes cardio and dynamic stretching (arm circles, squats, lunges, etc)
Workout (complete in order, 8-12 reps each, repeat.....2-3 sets total)

  1. Step Ups or Jump ups (platform, box, bench...if stepping up, optional with weights)
  2. Bulgarian Split Squat (with or without weights)
  3. Step Ups or Jump ups (platform, box, bench...with or without weights)
  4. Dead lift options (barbell, free weights, single leg)
  5. Step Ups or Jump ups (platform, box, bench...with or without weights)
  6. Wide squats
  7. Cable abductors - each leg
  8. Cable hip extension - each leg
  9. Weighted/Non-weighted squats (free weights, goblet squats, barbell back squats)
  10. Calf raises or calf machine

Warm-down/Stretch: at least 5 minutes 


Muscle Group - Strength Workout

1/3/2018

 
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Warm up 8-10 minutes 

Equipment needed:  
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dumb bells (choose heavy enough so that 8-10 reps is challenging yet  possible), pull up bar (or machine) , bench or box, resistance band

2-3 rounds....either go through the whole sequence and repeat. Or stick with one muscle grouping and knock out 2-3 sets and then move on.  Your choice. Enjoy! 


Back/Chest : 8-10 reps....with 30-60 sec rest in between exercises
  1. Bent over rows
  2. Chest press
  3. Pull up

Shoulders: 8-10 reps
  1. Overhead press
  2. Angled deltoid raises
  3. Partner rows with bands (or loop band on equipment if you are working out solo)

Legs: 8-10 reps
  1. Steps up on bench or box
  2. Split squat (both legs) 
  3. Hamstring curl-ins on ball

Arms: 8-10 reps
  1. Bicep curls
  2. Overhead tricep extensions
  3. Tricep dips

Core:
  1. Low Bear Crawls (10 forward/10 back)
  2. V-sit with a twist (with or without weight) 20-30
  3. Forearm Plank to High Plank (8-10 reps)

Warm down/ Stretch at least 5 minutes 


Cardio Interval/Strength Circuit

1/2/2018

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WARM UP 5-8 minutes 

8-minute interval sequence on cardio equipment (or running/biking outside) followed by the 8 exercises listed below.  

2-3 rounds


Cardio Interval Sequence 
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate intensity for 1 minute
Increase intensity for 30 seconds
-Moderate to lesser intensity for 2 minutes

10-12 reps of each exercise 
  1. TRX push ups (or any push up variation)
  2. Seated cable rows
  3. Bosu mountain climbers (or just stay on the floor) 
  4. Step ups on bench
  5. Pull ups (any variation) 
  6. Lat pull downs
  7. Split lunge off bench or riser (with or without weights)
  8. Tricep extensions (cable or weights)
Warm down/Stretch: at least 5 minutes 

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Choose your Own Adventure Workout!

1/2/2018

 
One of my favorite book series when I was a kid was the "Choose Your Own Adventure" books in which the reader had a chance to pick her fate...."if you want to make a right turn, go to page 35; if you choose a left turn, go to page 82."  
I modeled this workout after those books.  You can choose your own path through this workout.  Go through once, twice or three times! 
Enjoy! 


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Strength/Core/HIIT workout

1/2/2018

 
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This workout is a nice combo of three elements: strength endurance, core and cardio intervals.  Run through the entire sequence top to bottom or knock out two sets of every round.  Either way it's a fantastic, total-body workout. Enjoy! 

Equipment needed: 
Medium weights (not the heaviest, not the lightest...just right for a minute of work)
Kettle bell (or hold your dumbbell on one end) 

Warm up 8-10 minutes


Round 1:
45-60 seconds of work with 30 sec rest
  1.  Kettle bell swings 
  2.  Bent over row 
  3.  Chest press
  4.    HIIT - Step ups on a bench (20 sec/10 sec rest, 4 rounds) 

Round 2: 
45-60 seconds of work with 30 sec rest
      1.  T-Plank  (plank to side plank, back to plank and then side plank)
      2.  V-sit twist with weight
      3.  
Hamstring curls on resistance ball 
       4.  HIIT - Burpees (20 seconds/10 sec rest, 4 rounds) 

Round 3: 
45-60 seconds of work with 30 sec rest
  1. Squat holding weights into a standing, angled deltoid raise 
  2. Kneeling lunge (either leg forward)  with overhead press 
  3. Hammer Curls
  4. HIIT - Jump Rope (20 seconds/10 sec rest, 4 rounds)

Round 4: 
45-60 seconds of work with 30 sec rest
       
      1. Side leg lifts - 1 minute each side 
      2.  Hand release (or regular)  push ups 
      3.  Skull crusher (tricep extension while lying on back) 
       4.  HIIT - Jacks (20 sec/10 sec rest, 4 rounds) 


Warm-down/Stretch: 5 minutes 







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    Maria Finnegan

    Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I  also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT

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