Flex on Friday - Fitness Podcast

Send a text Hello Friday Flexors  This week the moves are toe taps,  sit ups with a press and burpees. 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. Friday or email me at weflexonfriday@g...

Send a text This week Friday Flexors The moves today are a knee drive, plank with a tap and seat oblique crunches. 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. Friday or email me at wefl...

Send a text This week Friday Flexors The moves today are push ups, tricep extensions and a curl and press. 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. Friday or email me at weflexonfrida...

Send a text Hello Friday Flexers!!! This week and the next several weeks we will be using a medicine ball as a part of our workouts! You want a medium size medicine ball. So a weight the you can move for four rounds and that will challenge you. The moves today are high knees, bent over row and sit ups. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds Let m...

Send a text Hump Day Workout Targeting Your Upper Body!! Filthy 50 = Complete 50 Reps of Each Move Bicep Curl Tricep Extension Shoulder Press Front Shoulder Raise Delt Fly Row Use a medium size weight and get after it!! For video of how to complete the move or to tell me how much you loved the workout find me on IG at flex.on.friday Support the show Find me on Instagram @ flex.on. Friday or email...

Send a text Hi Friday Flexors!!! For our upcoming episodes you will need a medicine ball what is a medium weight for you. It's okay to have  couple medicine ball options as well. Each week will target a different area of the body. Join me Friday to get started. As always, Keep Flexing!!  Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfriday@gmail.com . Until Ne...

Send a text Hello Friday Flexors!!! I've got a BONUS ban workout for you! The 3 moves are glute kickback, lateral walks and glute bridge. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me on Instagram at f...

Send a text It's CHALLENGE WEEK!!! Get warmed up and then complete either Band HIIT Core and Cardio or Band HIIT Upper and Lower body back-to-back! And for a finisher complete Dumbbell HIIT Workout | Core from last season. It will be a challenge but you are ready for it. Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday   on Instagram Support the show Find me...

Send a text Hi Friday Flexors!!! I have three stretches focusing on your lower body. The moves are a seated quad stretch, a bent knee hip abductor and a calf stretch. We will hold each stretch for 15 seconds and go through them each once. Let me know what you think of the stretch combination and how you incorporate it. Email me at weflexonfriday@gmail.com tag me on Instagram flex.on.friday  Suppor...

Send a text Hello Friday Flexors!!! I've got a FULL BODY workout for you. The 3 moves are Squats with a knee drive, lat pull downs and plank jacks. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me on Inst...

Send a text Hello Friday Flexors!!! Toady's stretch is a calf stretch.  Stand tall Extend your arms out in front of you and place them against a wall. With your feet in a split stance, left foot forward and right foot a foot behind Lower your chest towards the wall, keeping your right heel on the floor as you move. hold the stretch for 15-20 sec each leg let me know what you think of the stre...

Send a text Hello Friday Flexors!!! I've got a core inspired workout for you. The 3 moves are standing knee tucks, plank with a leg lift and flutter kicks. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me...

Send a text Hello Friday Flexors!!! Toady's stretch is a chest and back stretch.  Stand tall Interlink your fingers on top of your head. Pull your elbows towards each other behind your head. hold the stretch for 15-20 sec  let me know what you think of the stretch and how you incorporate it. Email me at weflexonfriday@gmail.com tag me on Instagram flex.on.friday Support the show Find me on In...

Send a text Hello Friday Flexors!!! I've got a cardio inspired workout for you. The 3 moves are jumping jacks, high knees and side shuffles. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me on Instagram a...

Send a text Hello Friday Flexors!!! Toady's stretch is a tricep stretch.  Bend and raise your left elbow as close to your left ear as you can. Use your right hand to push your left elbow behind your head hold the stretch for 15-20 sec  Repeat on the opposite side let me know what you think of the stretch and how you incorporate it. Email me at weflexonfriday@gmail.com tag me on Instagram flex...

Send a text Welcome back Friday Flexors!! This season you will  need either a min band or larger resistance band for each episode. The thicker your band is the more resistance it will provide. I recommend a medium to heavy band.   The 3 moves are squats, deadlifts and lunges. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from...

Send a text Hello Friday Flexors!!! Toady's stretch is a seated quadricep stretch.  Sit upright on the edge of a bed or couch with your left knee is bent in front of you  Sit with your left hip near the edge of where you are seated  Extend your right leg behind you placing your knee on the floor Repeat on the opposite side hold the stretch for 15-20 sec each side let me know what you think of...

Send a text Welcome back Friday Flexors!! This season you will  need either a min band or larger resistance band for each episode. The thicker your band is the more resistance it will provide. I recommend a light to medium band.   We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are push ups, front shouder raises and a tricep presses. As alw...

Send a text Hello Friday Flexors!!! Toady's stretch is a bent-knee hip abductor stretch. Stand with you legs wider than shoulder width apart Push your hips back and down bending your right knee and keeping your left leg straight Stand tall and repeat on the opposite side hold the stretch for 15-20 sec each side let me know what you think of the stretch and how you incorporate it. Email me at...

Send a text Hi Friday Flexors!!! For our upcoming episodes you will need 2 bands. You will need a mini band and a larger and longer resistance band.  The thicker the band, the more resistance it will have. Each week will target a different area of the body. Join me Friday to get started. As always, Keep Flexing!!  Support the show Find me on Instagram @ flex.on. Friday or email me at weflexonfrida...

Send a text Friday Flexors join me each Wednesday over the next few weeks for a new stretch. Can't wait to hear what you think of the stretches. Find me on Instagram at flex.on.friday  Email me at weflexonfriday@gmail.com Until next time, Keep Stretching!  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 Welcome back Friday Flexors!! This week I have a BONUS dumbbell workout for you!!!   We still have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are a dumbbell shoulder combo, row to tricep extension and  bicep curl to shoulder press. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me...

Send a text It's CHALLENGE WEEK!!! Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back! And for a finisher complete Contender HIIT Workout - Session three from last season. It will be a challenge but you are ready for it. Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday   on Instagram. If you want to support what I do, go to ww...

Send a text Welcome back Friday Flexors!! This season a set of dumbbells will be needed for each episode.   We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are dumbbell side lunge with bicep curl, toe touch crunches and person makers. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me on In...

Send a text Welcome back Friday Flexors!! This season a set of dumbbells will be needed for each episode.   We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are dumbbell press jacks, plank rows and lunges with bicep curls. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can also follow me on Instagram at fl...