Flex on Friday - Fitness Podcast: Recent Episodes
Amanda Paschall
Easy and Fun audio workout routines to get you up and moving to start your day, on your lunch break or to end your day! Join us weekly for a new routine.
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 weflexonfriday@gmail.com.
Until Next Time... Keep Flexing!
Support the show
Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
Until Next Time... Keep Flexing!
Support the show
Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
Until Next Time... Keep Flexing!
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 weflexonfriday@gmail.com.
Until Next Time... Keep Flexing!
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 weflexonfriday@gmail.com.
Until Next Time... Keep Flexing!
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
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
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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:
- Review your goal to help you stay on track and remember what your motivation for change is.
- Develop ways to cope with temptations to return to old behaviors.
- Reward yourself for avoiding falling back into old behaviors
Join me next week when we go over the Relapse Stage of Change.
Until Next Time - Keep Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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:
- Remember to celebrate and reward yourself when you take actions towards your goal.
- Make use of your resources and community around you to stay moving towards your goal.
- Don't let small missteps along the way gt you down.
Join me next week when we discusss the next Stage of Change - Maintenance.
Until next time - Keep Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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:
- Write down your goals so you can have clarity and direction to move towards your goal.
- Find resources that can provided encouragement and support.
- Write down a plan of action. It's ok if your plan changes.
Join me next week to hear about the Action Stage of Change.
Until Next Time - Keep Flexing!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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.
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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:
- What behavior do you want change?
- Is there a reason or motivation for your change?
3. Is there something keeping you from making changes?
Reflecting on these questions as a way to begin your change journey.
Join me next week as we discuss the action stage of change.
Until next time, Keep Flexing!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 a medicine ball for the tricep extensions and curl and press.
Get excited for this upper body burn Friday Flexors!!!
I would love to hear from you find me on Instagram at flex.on.friday or email me at weflexonfriday@gmail.com
Until next time, Keep Flexing!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 below.
https://flexonfriday.blogspot.com/2022/01/stages-of-change-intro.html
Until Next Week- Keep Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 workout as I did!
Find me on Instagram at flex.on.friday or email me at weflexonfriday@gmail.com
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 Press
Tricep Extension
Lateral Hops
Burpees
Let me know what you think about the workout.
Email me at weflexonfriday@gmail.om or find me on IG at flex.on.friday
Until Next Week, Keep Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 four rounds of each move working for 30 seconds and resting for 15 seconds.
I hope you have as much fun with this workout as I did!
Find me on Instagram at flex.on.friday or email me at weflexonfriday@gmail.com
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.friday
Until next week... Keep Flexing!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 Instagram at flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 stretch and how you incorporate it.
Email me at weflexonfriday@gmail.com
tag me on Instagram flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 the stretch and how you incorporate it.
Email me at weflexonfriday@gmail.com
tag me on Instagram flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 weflexonfriday@gmail.com
tag me on Instagram flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 (https://www.buymeacoffee.com/FlexonFriday)
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 on Instagram at flex.on.friday; Tag me in a photo pre or post workout!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 www.buymeacoffee.com/FlexonFriday
Until next week... keep flexing!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 Instagram at flex.on.friday; Tag me in a photo pre or post workout!!
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 flex.on.friday
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 toe touch crunches, plank pull through and Russian twists.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 front squats, deadlifts and side lunges.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to
www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
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 shoulder press, chest press and a row.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Friday Flexors!!!
The workouts for the next five weeks will be using dumbbells.
Everything else is the same: three moves, completing 4 rounds of each move, working for 30 seconds and resting for 15 seconds.
Meet me back here for the next round of fun!!!
You can find me on Instagram flex.on.friday
Until Friday...Keep Flexng!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
It's CHALLENGE WEEK!!!
Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back!
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 www.buymeacoffee.com/FlexonFriday
Until next week... keep flexing!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Two moves to help in your cool down.
First up is a hip hinge to shoulder roll followed by a step and reach.
Let me know what you think at weflexonfriday@gmail.com or on instagram flex.on.friday
Until next time, Keep Flexing.
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.
The moves this week are a bird dog plank, jump squats and 1-leg inch worm to a push up.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.
The moves this week are a Spider-man plank, super man and v-ups.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
If you want to support what I do, go to
www.buymeacoffee.com/FlexonFriday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.
The moves this week are a jumping jack/squat combo, plank jacks and the 1-Leg inch worm with a push up.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.
The moves this week are 3-way lunges, plank with a shoulder tap and the 1-Leg hinge with a knee lift.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.
The moves this week are jump squats, push up combo and the double heisman.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
It's CHALLENGE WEEK!!!
Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back!
It will be challenge but you are ready for it.
Let me know what you think. Email me at flexonfriday@gmail.com or @flex.on.friday on Instagram.
Until next week... keep flexing!
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Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 8 rounds of each, working for 20 seconds and resting for 10 seconds.
The moves this week are squats with a side leg lift, mountain climbers and sit up to oblique twist combination.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram @flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
We have 3 moves today, 8 rounds of each, working for 20 seconds and resting for 10 seconds.
The moves this week are bicycle crunches, crunches and bird dog.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back Friday Flexors!!
Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.
The moves this week are double Heisman, inch worm and burpees.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back all you Friday Flexors!!
Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.
The moves this week are squat jacks, backward lunge to a knee drive and plank with a leg lift.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Welcome back all you Friday Flexors!!
Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.
The moves this week are High Knees, Sumo Squats, and Wide Pushups.
As always I would love to hear from you. Email me at weflexonfriday@gmail.com.
You can also follow me on Instagram at flex.on.friday
Until next week, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Thank you to everyone that has tuned in over the last 6 weeks!!
I am preparing the next 5 week session. I would love to hear what you liked about the first five weeks and what you would like to see in the future.
Lastly there are so many listeners from around the world and the US, I would love to know how you found the podcast and more about each of you.
Shoot me an email at weflexonfriday@gmail.com
You can also follow me Instagram @ flex.on.friday
Can wait to hear from you and until the next time, Keep Flexing!!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Week six is a challenge week!!
Start with my warm up pod, then complete either episodes 1 & 3 or 2 & 4. Take a one minute break between episodes.
Keep that water bottle close and keep flexing!!!
Let me what you think of the challenge and how you felt after completing it. Email me at weflexonfriday@gmail.com.
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Wishing everyone a happy St. Patrick's Day and shout out to listeners in Dublin!!!
Would love to hear from listeners from Dublin and from everywhere!!
Email me at weflexonfriday@gmail.com
Instagram: @bottlesleeve1
See all of you back here Friday, until then keep Flexing
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Week five is going to challenge you, get ready!
The three moves this week are backwards lunges, burpees and single-leg hip hinge.
Have fun! Let me know what you think at weflexonfriday@gmail.com
Keep Flexing until next time!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Week four workout with a core focus.
The three moves this week are a march and twist, crossover and a standing bird dog
Have fun! Let me know what you think at weflexonfriday@gmail.com
Keep Flexing until next time!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Week three will focus on some cardio.
The three moves this week are high knees, uppercuts and lateral hops.
Have fun! Let me know what you think at weflexonfriday@gmail.com
Keep Flexing until next time!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Quick 3 movement warm up to prep your body for a workout.
Two rounds of 30 seconds for these moves:
butt kickers, forward bend and knee hugs
Enjoy and I'd love to hear what you think at weflexonfriday@gmail.com
Find and Follow me on Instagram @flex.on.friday
Support the show (https://www.buymeacoffee.com/FlexonFriday)
Week two workout will focus on moving with base movements.
The three moves this week are seal jacks, lunges and plank.
Have fun! Let me know what you think at weflexonfriday@gmail.com
Find and Follow me on Instagram @flex.on.friday
Keep Flexing until next time!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)
First workout in a 5 week beginner series released over the next 5 weeks.
Week one workout will focus on moving with base movements.
The three moves this week are jumping jacks, push ups and squats.
Have fun! Let me know what you think at weflexonfriday@gmail.com
Find and follow me on Instagram @flex.on.friday
If you need video of the movements today check out my YouTube channel at https://youtube.com/user/tiger1547
If you want to support me do so at
https://www.buymeacoffee.com/FlexonFriday
Keep Flexing until next time!!
Support the show (https://www.buymeacoffee.com/FlexonFriday)