Flex on Friday - Fitness Podcast

Send 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 p...

Send a text Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gmail.com . Until Next Time... Keep Flexing!

Send a text Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gmail.com . Until Next Time... Keep Flexing!

Send 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 t...

Send 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 comp...

Send 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...

Send 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 weflexonfriday@gmail.com or find me on IG at flex.on.friday Su...

Send 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 weflexonfriday@gmail.com or find me on IG at flex.on.f...

Send 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 weflexonfriday@gmail.com . Until Next Time... Keep Flexing!

Send 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 weflexonfriday@gmail.com . Until Next Time....

Send a text Hello Friday Flexors!!! It's Amanda and we are all back for another week. Our stage of change this week is maintenance. During the maintenance stage you begin incorporating your changes into your daily life Here are some tips you may find useful: 1. Review your goal to help you stay on track and remember what your motivation for change is. 2. Develop ways to cope with temptations...

Send a text Hello Friday Flexors!!! This is Amanda back at you again!! This week's Stage of Change is Action.  During the Action Stage you begin taking steps in your action plan that will move you towards your goals. Here are some tips that you may find helpful: 1. Remember to celebrate and reward yourself when you take actions towards your goal. 2. Make use of your resources and community ar...

Send 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 lunge jumps and standing oblique crunches. Lunge jumps are completed on the evening minutes and standing oblique crunches on the odd minutes. Grab your water and Lets Go! Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gm...

Send a text Hello Friday Flexors!! This is Amanda back at you with more on the Stages of Change. This week's Stage of Change is Preparation. During the preparation stage: 1. Write down your goals so you can have clarity and direction to move towards your goal. 2. Find resources that can provided encouragement and support. 3. Write down a plan of action. It's ok if your plan changes. Join...

Send a text Hello Friday Flexors!!!  This is Amanda back at you with another fun and challenging workout. This week we are focusing on our shoulders!!! If you have shoulder injuries or issues, I would suggest skipping this episode. The moves today are an Arnold press, front shoulder raises, and delt flies. You will complete 4 rounds of each move working for 30 seconds and resting for 15 seconds. S...

Send a text Hello Friday Flexors!!! This is Amanda back at you with another Stage of Change. This week's stage is Contemplation. During the Contemplation Stage there is a desire for behavior change. Her are some questions to ask yourself: 1. What behavior do you want change? 2. Is there a reason or motivation for your change? 3.  Is there something keeping you from making changes? Reflecting...

Send a text Hello  Friday Flexors!!  This is Amanda back at you with another mash-up workout with some of my favorite moves from previous episodes!! The moves today are push up, over head shoulder raise, tricep extensions and a curl and press. You will complete 4 rounds of each move working for 30 seconds and resting for 15 seconds. You will use a mini band for the push ups and shoulder raises and...

Send a text Hello Friday Flexors!!! The New Year is a great time to set new intentions  or reaffirm your commitments to particular actions or behaviors.  This week we are talking about the first stage of change :  Precontemplation During this stage of change, there is no behavior changes wanted. Join me next week to continue the discussion on different Stages of Change. Until next time; Keep Flexi...

Send a text Hello Friday Flexors, This time of the year New Year's resolutions are all the rage; Join me over the next few weeks to explore the stage of change. Instead of a quick fix; we are going to explore the idea that we are always in change and what does that mean to reach whatever goals we set for ourselves. If you want a PDF of all the Stage of Change find it on my blog; see the link...

Send a text Hello Friday Flexors!!! This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!! You have four moves this week You will complete four rounds of each move working for 30 seconds and resting for 15 seconds The 4 moves for your workout are a superman, V-Ups, Plank Pull Through and toe touch crunches, I hope you have as much fun with this wo...

Send a text Hello Friday Flexors!!! This is Amanda back at you with a fun and exciting workout for you. Today's workout is a 500 Rep Challenge. You will complete 50 reps each of the following moves and complete them in order: (Take short breaks as you need them but try to complete the workout as quickly as you can) Jumping Jacks Dumbbell Rows Squats Sit Ups Leg Lifts Lunges Dumbbell Curl and...

Send a text Hello Friday Flexors!!! This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!! Your warm move is a double heisman You will complete four rounds working for 20 seconds and resting for 10 seconds The 3 moves for your workout are a Jumping Jack/Squat combo, single-leg inch worm with a push up and high knees with  a band. You will complete...

Send a text Hello Friday Flexors!! Your medicine ball challenge week workout is a  10 Minute EMOM The two movements are lunges and push ups. Even Minutes | Complete 20 lunges (10 ea. leg)  Odd Minutes | Complete 10-15 push ups Set your timer and have some fun!!! Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gmail.com . Until Next Time... Keep Flexing!

Send a text Hello Friday Flexors  This week is a lower body focus!!! The moves are squats to a press, side lunges with a press and deadlifts. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds Let me know what you think about the workout.  Email me at weflexonfriday@gmail.com or find me on IG at flex.on.friday Support the show Find me on Instagram @ flex.on....

Send a text Happy Halloween Friday Flexors!! Here's quick 10 Minute EMOM to keep your energy up  to take on the day!! The two movements are burpees and lateral hops. Set your timer and have some fun!!! Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gmail.com . Until Next Time... Keep Flexing!