Send us a text

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!

Send us a text

Support the show

Find me on Instagram @ flex.on.Friday or email me at [email protected].

Until Next Time... Keep Flexing!

Send us a text

Support the show

Find me on Instagram @ flex.on.Friday or email me at [email protected].

Until Next Time... Keep Flexing!

Send us a text

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.html

Support the show

Find me on Instagram @ flex.on.Friday or email me at [email protected].

Until Next Time... Keep Flexing!

Send us a text

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!

Send us a text

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!

Send us a text

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.friday

Support the show

Find me on Instagram @ flex.on.Friday or email me at [email protected].

Until Next Time... Keep Flexing!

Send us a text

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.friday

Support the show

Find me on Instagram @ flex.on.Friday or email me at [email protected].

Until Next Time... Keep Flexing!

Send us a text

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!

Send us a text

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!