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Flex on Friday - Fitness Podcast
Flex on Friday - Fitness Podcast episodes
- 21-15-9 Deadlifts and Push Ups
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Hello Freddy Flexors,
This is Amanda back at you with another quick, challenging, and fun workout.
We've got two moves today, deadlifts and pushups.
Grab a water bottle, towel or a mat and weights and let's go!We have seen these two moves before but here's a quick review
You're gonna complete 21-15-9 reps of deadlifts and pushups. That's 21 deadlifts and 21 push-ups,15 deadlift and 15 push-ups, and 9 deadlifts and 9 pushups.
Pick a weight that is going to be challenging and whatever option between for both moves are going to work for you.
Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!2 min - Dumbbell Deadlift and Row Combo
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Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!12 min - 2024 New Year Cardio Kick Starter
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Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!2 min - SMART Goal Setting
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Hello Friday Flexors!!
This is Amanda back at you.
I'm here to share a little bit about goal-setting. This is a time of year for revolutions and bold statement to change. I want to share with you a tool you can use to help ensure you succeed in reaching your goal .
Email me or find me on Instagram @flex.on.friday and I can provide you with a great SMART goal setting guide.Find the episode on my blog at:
https://flexonfridaypodcast.blogspot.com/2023/01/smart-goal-setting.htmlSupport the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!3 min - 12 Days of Christmas Ladder Workout
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12 Days of Christmas Ladder Workout
Here are your 12 movements:
one burpee
two squats
three dips
four mountain climbers
five sit ups
six bicycle crunches or oblique crunches
seven push ups
eight backwards lunges
nine high knees
ten side lunges
eleven jump squats
twelve jumping jacks.
You can also find these movements as parts of previous podcasts if you need to know how to complete them.Until next time… Keep Flexing
Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!3 min - Veteran's Day Challenge
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Hello Friday Flexors!!! This is Amanda back at you with a Veteran's days inspired workout to get your body moving and have some fun.
This week we have a three ladder challenge. Each ladder will have two movements that you will complete 1 rep of each movement then 2 of each and then 3 and so on until you complete 11 reps of each move.
The three ladders today are:
Jumping Jacks and Lateral Hops
Push Ups and Sit Ups
Squats and Reverse Lunges
Your challenge is can you complete all three ladders in 11 minutes!!!
Let me know what you think of the workout, find me on Instagram @ flex.on.friday
Until next time Keep Flexing!Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!5 min - Dumbbell HIIT Workout | Lunges and Curls
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Hello Friday Flexors
The moves are side lunges and bicep curls.
You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds. Then you will put the two moves together and complete 4 rounds working for 30 seconds and resting for 15 sec.
Let me know what you think about the workout.
Email me at [email protected] or find me on IG at flex.on.fridaySupport the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!13 min - EMOM Workout | Reverse Lunge and Shoulder Press
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Hello Friday Flexors
The moves are reverse lunges and shoulder presses.
You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds. Then you will put the two moves together and complete 4 rounds working for 30 seconds and resting for 15 sec.
Let me know what you think about the workout.
Email me at [email protected] or find me on IG at flex.on.fridaySupport the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!13 min - EMOM Workout | Dumbbell Thrusters
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Hello Friday Flexors!
I've got a 10-minute EMOM, every minute on the minute, workout for your.
Your move today is dumbbell thrusters.
You will complete 12-15 Thrusters each minute.
Grab your water, dumbbells and Lets Go!Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!2 min - EMOM Workout | Plank Row and Sit-ups
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Hello Friday Flexors!
I've got a two-move, 10-minute EMOM, every minute on the minute, workout for your.
Your two move are Plank Row and Sit-ups.
Plank Rows are completed on the evening minutes and Sit-ups on the odd minutes.
Grab your water, dumbbells and Lets Go!Support the show
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!2 min
About Flex on Friday - Fitness Podcast
From the publisher's feed
Easy and Fun audio workout routines to get you up and moving to start your day, on your lunch break or to end your day! Join us monthly for a new routine.