Hi to all my loyal viewers on this Monday of greatness!!! I have been mostly hanging out in my bed and icing and heating my back. I am headed to my Neurosurgeon this morning for some answers on whats going on! I am sure its just my bulging discs that sometimes take a toll on my body! 

But i wouldn't miss out on serving you guys some motivation today. Since i cannot physically get up and show you a video, i have found some great example photos so you guys know how to perform the exercises. Thanks to google images for saving me today!! 

Have a great week you all and stay motivated. 

-Morgan

Below is the AB workout for this week. Try and do this routine 5 days this week. You will go in order that the exercises are listed, and you will go through the entire routine 3 times through. Good Luck!! 

The examples are below, but here is the actual routine for you to write down. 

1. Full sit-ups- 20
2. V-ups- 25
3. Reverse Crunches- 25
4. Bicycles- 50
5. Planks- 30 seconds- 1 minute
6. Oblique Crunches- 30
7. Supermans- 30
8. Russian Twists- 50
9. Mountain Climbers- 40

Repeat all exercises 3x total - This means you will do a total of 27 exercises. FEEL THE BURN!!! 

1.) Starting off with a FULL SIT UP. Go all the way up, keeping feet on the ground, and come back down completely. Repeat this 20 times. 

2.) V-UPS. Start with hands together in a Vshape, lift up like a sit up, raising your legs up towards your hands, legs should be apart in a v-shape. Repeat 25 times. 

3.) REVERSE CRUNCHES- Lay flat, knees up and feet flat. raise your knees towards your chest and your head towards your knees. Repeat 25 times. 

4. BICYCLES- raise head and feet (90 degree angle) and bring opposite knee to opposite elbow. Repeat 50 times (each twist is one, making it 25 each side) 

5. PLANK- hold with body in a straight line. Knees off of the ground, feet off ground, only toes touching. Elbows and forearm on ground. Hold 30 seconds- 1 minute (depending on your strength level.

6.) OBLIQUE CRUNCHES- lie flat on your back, feet flat and knees up & spread apart. lift up like a sit up, bringing your arms straight through your knees and back down. Repeat 30 times. 

7.) SUPERMANS- lie flat on your stomach. simultaneously lift your legs and arms at the same time, raising your head also, hold 3 seconds, and back down again. Repeat 30 times. 

8.) RUSSIAN TWISTS. Sit up with feet flat, knees up, and back straight. twist your upper body from side to side and repeat 50 times. (this will be 25 on each side). The picture shows using weights, you can use dumbbells, free weights, medicine balls, or your own body weight. 

9. MOUNTAIN CLIMBERS- Get into push up position and raise your knee up to your elbow and back down again. Next, do this with the opposite leg. Repeat 40 times, which will be 20 on each leg. 

Hey guys,
Welcome to this weeks edition of motivational mondays. Today we are going to focus on our arms. Make sure that you are keeping good form to avoid injury and watch the video below to learn the correct form for the exercises and also show you the exercises you may not be familiar with! 

Enjoy, and please feel free to email suggestions if there is something you want to see/learn. 

1. ARM WORKOUT

Bicep Curls- 4 sets of 10-12
Hammer Curls- 4 sets of 10-12
Lateral Raises- 3 sets of 12
Front Raises- 3 sets of 12
Shrugs- 20 

**Repeat this circuit 3 times, resting only 90 seconds in between the circuits**

2. Do a total of 50 pushups- complete 10 at a time and rest 60 seconds in between. 

3. Complete an arm burnout...

Start out doing 10 bicep curls with the heaviest weight you can...after you have completed 10, you will do 5 of each weight lower, all the way through to the lightest weight. 

EX:
30 pound dumbbell- 1 set of 10 reps 
25 pounds- 1 set of 5
20 pounds- 1 set of 5
15 pounds- 1 set of 5
12 pounds- 1 set of 5
10 pounds- 1 set of 5
8 pounds- 1 set of 5
5 pounds- 1 set of 5
**you are done....do not repeat this exercise** 

4. STRETCH

give your arms a good stretch, they WILL be sore tomorrow!!!

**OUTFIT: Victoria Secret tank in lime green, Nike running shorts in black, Nike blue medium support sports bra, Nike lunar blue/lime green shoes**


VIDEO NOTES
For the "shoulder shrug" exercise, i do mine a little different and modified for beginners, in a half circle motion. If you are a male or advanced....for the shrug exercise, hands down in hammer curl position and jut lift towards your ear straight up, hold 2 seconds and down again. You can follow the example, but just do an up/down motion instead of 1/2 circular. Thanks for the questions about this exercise! 

Hey guys!!!

Its Monday, and that means its time for some motivation!!! Today we are going to look at legs!! Check out the video to learn how to do some of the exercises correctly and then try out the leg routine that is listed below. 

Try and do this leg routine 2 times this week, and the cardio portion 4-5 times this week!! Good luck and let me know how you do! 

CARDIO-
1. warm up on the treadmill for 5 minutes (3.0 speed)
2. jog for 10 minutes (4.5 speed with 3.0 incline)
3. run for 2 minutes (6.5 speed with 4,0 incline)
4. jog for 10 minutes (4.5 speed with 3.0 incline)
5. run for 3 minutes (6.5 speed with 4.0 incline)
6. jog for 7 minutes (5.0 speed with 2.0 incline)
7. sprint for 2 minutes (7.0 speed and 0.0 incline)
8. cool down for 6 minutes (3.0 speed)
total: 45 minutes

LEG ROUTINE

1. regular squat (25 reps)
2. sumo squat (25 reps)
3. leg lifts (15 reps)
4. jumping jacks (50 reps) 
5. crunches (50 reps)
6. calf raises (30 reps)
7. jumping jacks (50 reps) 
8. regular squats (25 reps) 
***Repeat this for a total of 3 times going through the routine (just the leg routine repeats, not the cardio)****

If you have a routine already, try adding a few of these exercises in with your current routine. If you have your own Ab and/or Arm routine, do this leg routine on alternating days!  

**OUTFIT: Nike purple dri fit running tee, Lululemon wunder under crops, Asics gel noosa Tri 7 shoes***

Hope you enjoy this weeks edition on legs and dont forget to join us next week for an arm routine!!!

If you have any questions or need help, please click on the contact us tab on the side bar of this site if you are on a computer, or the "MENU" tab at the top of the site if you are on a mobile device, and I can help you out!!

Stay motivated

xoxo
-Morgan W 

hey guys!
Don't forget that Monday starts the workout and fitness blog! but today I have a special video that introduces me and my training methods!

Happy trails and happy weekend y'all! see you on Monday for some intense training!

xoxo
-M

Hello to my everyday bloggers! This page is a link off my regular blog for those that are totally into fitness. Those that want to get better, feel better, and do better for their lives!!

I will be posting things every MONDAY so get ready to read and be motivated in all aspects of fitness

Find my introduction post on my YouTube channel at www.youtube.com/user/MorganWFitness

Cheers and happy trails

Morgan