Check out our Sample VirtualFit Playlist currently playing below this week's workout!!


FitLife_byKC Full-Body Workout: 5/5/2014 -- 5/11/2014 Start off your week on the right foot with this toning and energizing training program! Go through this complete circuit 2 to 3 times for optimum results. Fam, let's go!!

 

Simulated Jump Rope: works Cardio Vascular System, Calves

Pretend you have a jump rope in hands and lightly jump so that feet barely leave the ground (1/2"). Jump from 1 to 2 minutes.

 

 

Double Crunch: works Upper and Lower Abs, Hip Flexors

Step 1: Lie on your back with your legs elevated, knees bent. Place your hands behind your head. Keep your head and neck in alignment as you perform the exercise.

 Combo Crunch Step 1

 

Step 2: Slowly and gently contract the upper body toward the lower body while lifting the hips off the floor. Slowly lower to starting position.

Combo Crunch Step 2

Repeat 8 to 15X 

 

Squat w/ Overhead Press: works Buttocks, Legs (Quads & Hamstrings), Back (Erector Spinae), Calves, Shoulders, Lower Abs

Step 1: Starting with feet shoulder-width apart, hold a medicine ball or any weighted object at chest level. Bend at knees to perform a squat. Pause for 2 seconds.

 
 

Step 2: Straighten legs out and lift ball overhead.

Repeat 10 to 15X

 

Rotating Pushups: works Chest, Shoulders, Obliques

Step 1: Assume starting position as shown by placing hands underneath shoulders, and lower upper body towards floor by bending at elbows.

 

 
 

Step 2: Push up back to starting position, rotate left arm up toward ceiling, and make sure to look up toward hand.

 
 
 

Step 3: Lower hand to floor to repeat pushup and then perform with your right hand.

 Repeat 5 to 10 sets (R, L)

 

 

 

 

A sampling of the HQ videos within our expansive fitness libary!

 


FITLIST SAMPLE!

 

 

  

 

Get and STAY Fit for Life with our ever-growing fitness library!

 

The FitLife_byKC program will get you fit, fine and healthy with your own personal training fitness sessions!

 

 

Simply your work-out with a Training Program prepared by a certified personal trainer:

  • Complete training sessions
  • General Nutrition Guideline
  • Fitness Calendar
  • Progression Pictures (taken by you monthly)

 

Where: Exclusively in your home!   When: Any time! Any day!

 

 

Cost: Tier I -- Includes training calendar and nutrition guideline ($45/month)

         

          Tier II -- Includes Tier I PLUS, one Google+ or Skype consultation & a weekly e-mail ($75/month)
          

 

Whether you have never practiced pushups or sprints, or you’re looking to take your fitness to the next level, this training program is just for you!

 

Just have yourself, a water bottle, a towel and me as your trainer!

 

CORE

A - Corkscrew

 

 

B - Hundreds

 

A - Dip/Hip-Up & Twist

 

B- Bicycle 

 B - Bicycle

 

 

LOWER BODY

I - Front Curtsy Lunge Skate

I-Front Curtsy/Skate

 

I - Shuffle & Side Kick 

I - Shuffle Kick

 

A - One Leg Plyo Lunge

 
 
B - Double Leg Kick 
 
B - Dbl Leg Kick

  

 

UPPER BODY

A - Fallen Warrior Pushups
 
 
 
 
A- Pilates Pushups
 
A - Pilates Pushups 
 

 

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