Shows
Flex on Friday - Fitness Podcast21-15-9 Deadlifts and Push UpsSend us a textHello 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 reviewYou'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 o...2024-04-0501 minFlex on Friday - Fitness PodcastDumbbell Deadlift and Row ComboSend us a textSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!2024-02-0211 minFlex on Friday - Fitness Podcast2024 New Year Cardio Kick StarterSend us a textSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!2024-01-0101 minFlex on Friday - Fitness PodcastSMART Goal SettingSend us a textHello 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 b...2023-01-0602 minFlex on Friday - Fitness Podcast12 Days of Christmas Ladder WorkoutSend us a text12 Days of Christmas Ladder WorkoutHere are your 12 movements: one burpee two squats three dipsfour mountain climbersfive sit ups six bicycle crunches or oblique crunchesseven push ups eight backwards lungesnine high kneesten side lunges eleven jump squatstwelve 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 2022-12-0902 minFlex on Friday - Fitness PodcastVeteran's Day ChallengeSend us a textHello 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 HopsPush Ups and Sit UpsSquats and Reverse LungesYour challenge is can...2022-11-1104 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Lunges and CurlsSend us a textHello 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 weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at we...2022-03-1212 minFlex on Friday - Fitness PodcastEMOM Workout | Reverse Lunge and Shoulder PressSend us a textHello 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 weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at we...2022-02-1812 minFlex on Friday - Fitness PodcastEMOM Workout | Dumbbell ThrustersSend us a textHello 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 weflexonfriday@gmail.com.Until Next Time... Keep Flexing!2022-02-1101 minFlex on Friday - Fitness PodcastEMOM Workout | Plank Row and Sit-upsSend us a textHello 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 weflexonfriday@gmail.com.Until Next Time... Keep Flexing!2022-02-0401 min