aloha friday wow (workout of the week)

I found ANOTHER show – “Revenge Body with Khloe Kardashian.” Let the eye rolls begin LOL! If you don’t know me, I’m a reality-TV junkie. I own that. It’s my release; staring into the dark boob tube, viewing the rich and insignificantly famous, contributing to more of the same.

Some folks drink wine; smoke weed; read or write. My husband Lekeli is a sneaker head. My name is Lee-Ann and I love reality tv. I DVR all my shit (well Lekeli does it for me HAHAHA). BUT, you can bet that watching TV will NEVER replace a workout nor cause a missed workout – nevah, evah evah – as us locals say.

Any who, each “Revenge Body” episode follows the participants’ progress to transform their bodies and empower their confidence in 12 weeks, leading to final reveals and chances to defy those who doubted them.

Long story short, there’s a lot of puking, sweating and exercise with very amazing and well-known celebrity trainers like him here or this guy there. And so many new ideas for my athlete programs and personal workouts!

But not everyone can afford a trainer or have the luxury of time to get to the gym. So every Friday, I’ll post a DIY workout you can do anytime and anywhere for any ability taking the guesswork out of your workout! Comment below if you have questions or let us know how it went!

Now, get at it!

HARLEY PASTERNAK’S TIME-SAVING WORKOUT (designed for Women’s Health)

Cardio Warmup
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Total-Body Circuit
Starting with the first exercise, complete all prescribed reps, moving from one exercise to the next without resting in between. Repeat the circuit three times.

Skater Lunge

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That’s one rep. Continue hopping from side to side without pausing or resetting your feet until you’ve completed 20 total reps.

Pushup

Start in a pushup position with your hands slider wider than shoulder-width apart and your feet close together (a). Your body should form a straight line from your ankles to your head. Brace your core and lower your body until your chest nearly touches the floor (b). Pause, then push yourself back to the starting position as quickly as possible. That’s one rep. Do 20.

Seated Trunk Twist

Sit on the floor with your knees bent and heels on the floor, holding your arms straight out in front of your chest, palms together, and lean your torso back at a 45-degree angle (a). Brace your core and rotate to the right as far as you can, without raising or lowering your torso (b). Pause, then reverse your movement and twist all the way back to the left as far as you can (c). That’s one rep. Do 20. Make it harder by lifting your feet off the ground.

Cardio Cooldown
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.

reborn

I am reborn. On December 7, 2015 I underwent surgery to remove my large intestine and rectum after suffering with severe, refractory Ulcerative Colitis for 10+ years (read about it here).

I lived on a hamster wheel; an evil rollercoaster that drained me of life and hope with every spin. This insanity invoking and sinister torture chamber was my new normal. My whole being revolved around a fucking disease!

Then one day in early December 2015, my seat belt was unlocked and my second chance at LIVING was granted.

Now, I can’t believe how much time I have to do amazing things like drink coffee at Starbucks. To get through a workout without intense pain and issues. Meeting up with friends over dinner and drinks. To train my faithful clients, to take on new clients, write programs, and this – the rebirth of my website!

I hope 2017 finds you in great spirits and great health. Although I treated my body with the utmost respect, it still turned on me. And yes, I was pissed. But, we all suffer in one way or another. And most of us get on. I hope that if anything else from your time here or with me, that you always remember this: always see the positive and never lose hope!

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”
― Maya Angelou

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