tag:blogger.com,1999:blog-69122727512120524402012-02-23T11:10:13.785-08:00Lesa McMahonnoreply@blogger.comBlogger16125TotallyFreeWorkoutsOnTheWebhttp://feedburner.google.comtag:blogger.com,1999:blog-6912272751212052440.post-16587031902104608032012-01-20T13:15:00.000-08:002012-01-20T13:30:20.835-08:002012-01-20T13:30:20.835-08:00<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/69ol43VYgr8?rel=0" width="560"></iframe><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/vLzxAgZGHbM?rel=0" width="560"></iframe><br /> <br /> <u><b>Workout Breakdown</b></u><br /> <u>3 rounds for time</u><br /> Dive Bombers: 10 reps<br /> Burpees: &nbsp;5 reps<br /> Squat Leg Lift: &nbsp;20/20 reps<br /> Burpees: &nbsp;5 reps<br /> Side Plank Lift: &nbsp;10/10 reps<br /> Burpees: &nbsp;5 reps<br /> Pistol Squat: &nbsp;10/10 reps<br /> Burpees: &nbsp;5 reps<br /> <br /> Here is a breakdown of each exercise:<br /> <a href="http://www.smart-strength-training.com/pushups-dive-bomber.html" target="_blank">Dive Bombers</a><br /> <a href="http://www.bodybuilding.com/fun/rossboxing2.htm" target="_blank">Burpees</a>*<br /> <a href="http://www.tinajuanfitness.info/exercises/squatwithsideleglift.html" target="_blank">Squat Leg Lift</a><br /> <a href="http://fitbie.msn.com/exercise/side-plank-hip-lift-women" target="_blank">Side Plank Lift</a><br /> <a href="http://www.powerathletesmag.com/pages/pistols.htm" target="_blank">Pistol Squat</a><br /> <br /> *A full burpee is done with a push-up after getting into the plank position.<br /> <br /> Be sure to watch the videos for beginner variations.<br /> <br /> Find more @&nbsp;<a href="https://www.facebook.com/ZuzkaLight" target="_blank">https://www.facebook.com/ZuzkaLight</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-1658703190210460803?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/vmhBIXQuano" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2012/01/zwod-1-12012-time-challenge.htmltag:blogger.com,1999:blog-6912272751212052440.post-39424441370869247862012-01-05T13:05:00.000-08:002012-01-05T13:05:47.542-08:002012-01-05T13:05:47.542-08:00<center><iframe width="480" height="360" src="http://www.youtube.com/embed/xQGrrLpHy78" frameborder="0" allowfullscreen></iframe></center><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-3942444137086924786?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/jLgqNysj_2s" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2012/01/full-length-45-minute-kickboxing.htmltag:blogger.com,1999:blog-6912272751212052440.post-64619383279237202132012-01-03T12:11:00.000-08:002012-01-03T12:11:15.460-08:002012-01-03T12:11:15.460-08:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Aa3fr4XjBb4" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/SfF1JDRmaLs" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JZYOkoPi8PE" width="560"></iframe></center><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-6461938327923720213?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/yFjTBaFu800" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2012/01/free-online-3-mile-walking-workout-in-3.htmltag:blogger.com,1999:blog-6912272751212052440.post-9773289239852524422012-01-03T10:30:00.000-08:002012-01-03T12:07:54.813-08:002012-01-03T12:07:54.813-08:00<center><iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/ndVjwkaLGDk" width="480"></iframe><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/G8b4P57jNsQ" width="480"></iframe></center><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-977328923985252442?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/7MAD2fEUdTs" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2012/01/free-online-walking-workout-in-2-parts.htmltag:blogger.com,1999:blog-6912272751212052440.post-3809463679287553142011-11-23T22:17:00.000-08:002011-12-07T19:03:50.764-08:002011-12-07T19:03:50.764-08:00Sunday<br /> <ul><li>no workout</li> </ul>Monday<br /> <ul><li>no workout</li> </ul>Tuesday<br /> <ul><li>no workout</li> </ul>Wednesday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786" target="_blank">1 mile walk w/ Leslie Sansone</a></li> <li><a href="http://www.bodyrock.tv/2011/11/21/hot-body-on-me-workout-and-bodyrocker-kyla/" target="_blank">Hot Body On Me BR Workout w/ Kyla</a></li> <li>5 min stretch</li> </ul>Thursday<br /> <ul><li>Happy Thanksgiving!</li> </ul>Friday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786" target="_blank">1 mile walk w/ Leslie Sansone</a></li> <li>BR Warm-up</li> <li><a href="http://www.bodyrock.tv/2009/12/01/crazy-monkey-workout/" target="_blank">Crazy Monkey BR Workout</a></li> <li>10 min cool-down stretch</li> </ul>Saturday<br /> <ul><li>no workout</li> </ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-380946367928755314?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/f50booo_vMM" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/11/workout-schedule-nov-20-26.htmltag:blogger.com,1999:blog-6912272751212052440.post-12738109475784544542011-11-16T16:26:00.000-08:002011-11-23T22:21:05.465-08:002011-11-23T22:21:05.465-08:00Sunday<br /> <ul><li>No exercise</li> </ul>Monday<br /> <ul><li><a href="http://movies.netflix.com/Movie/Crunch-Super-SlimDown/70044451" target="_blank">Crunch: Super SlimDown</a></li> </ul>Tuesday<br /> <ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">BR warm up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/14/you-make-me-feel-workout/" target="_blank">You Make Me Feel Workout w/ Sean &amp; Jess</a></li> <li>10 min stretch</li> </ul>Wednesday<br /> <ul><li><a href="http://www.yogatoday.com/videos/this_weeks_free_video" target="_blank">First steps to tranquility yoga</a></li> </ul>Thursday<br /> <ul><li>BR warm up</li> <li><a href="http://www.bodyrock.tv/2011/09/05/bad-girl-workout/" target="_blank">Bad Girl Workout</a></li> <li>20 cool-down, stretch, and relaxation</li> </ul>Friday<br /> <ul><li>no workout</li> </ul>Saturday<br /> <ul><li><a href="http://www.bodyrock.tv/2011/11/16/you-da-one-workout/" target="_blank">You Da One BR Workout w/ Sean</a></li> </ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-1273810947578454454?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/10ReY1mAx7k" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/11/workout-schedule-nov-13-19.htmltag:blogger.com,1999:blog-6912272751212052440.post-16469416050619245302011-11-06T09:25:00.000-08:002011-11-16T16:21:37.115-08:002011-11-16T16:21:37.115-08:00Sunday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861" target="_blank">2 mile LS walk</a></li> </ul>Monday<br /> <ul><li>55 min yoga class</li> </ul>Tuesday<br /> <ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/07/good-feeling-workout/" target="_blank">Good Feeling Workout w/ Jess and Sean</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/cardio/bootcamp-calorie-burn-1434" target="_blank">Bootcamp Calorie Burn w/ Kendell Hogan</a></li> <li>10 min stretch</li> </ul>Wednesday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861" target="_blank">2 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/cardio/abs-7996" target="_blank">Abs workout w/ Cindy Whitmarsh</a></li> </ul>Thursday<br /> <ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">BR warm up</a></li> <li><a href="http://www.bodyrock.tv/2011/07/04/transform-your-booty-workout/" target="_blank">Transform Your Booty Workout</a></li> <li>30 min cool down, stretch, relaxation, and visualization</li> </ul>Friday<br /> <ul><li>3 mile LS walk (VHS)</li> </ul>Saturday<br /> <ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">BR warm up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/09/hot-beastie-workout/" target="_blank">Hot Beastie Workout w/ Sean</a></li> </ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-1646941605061924530?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/cjQIAJDvCN0" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/11/workout-schedule-nov-6-12.htmltag:blogger.com,1999:blog-6912272751212052440.post-54778232601829545302011-10-30T11:41:00.000-07:002011-11-05T13:42:38.699-07:002011-11-05T13:42:38.699-07:00Sunday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walk</a></li> </ul>Monday<br /> <ul><li>55 min yoga class</li> <li>Walking neighborhood Halloween night</li> </ul>Tuesday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/01/shake-it-250-rep-workout-with-bodyrocker-jess/" target="_blank">Shake It! 250 Rep Workout w/ Jess</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/cardio/bootcamp-calorie-burn-1434" target="_blank">Bootcamp Calorie Burn w/ Kendell Hogan</a></li> <li>20 min stretch &amp; relaxation</li> </ul>Wednesday<br /> <ul><li><a href="http://movies.netflix.com/Movie/Crunch-Super-SlimDown/70044451" target="_blank">Crunch: Super SlimDown</a></li> </ul>Thursday<br /> <ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/02/im-sexy-and-i-know-it-workout/" target="_blank">I'm Sexy and I Know It! Workout w/ Sean</a></li> <li>20 min stretch &amp; relaxation</li> </ul>Friday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walk</a></li> <li><a href="http://movies.netflix.com/WiMovie/Crunch_Candlelight_Yoga/70025006" target="_blank">Crunch: Candlelight Yoga</a></li> </ul>Saturday<br /> <ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/11/04/set-fire-to-your-abs-workout/" target="_blank">Set Fire to Your Abs Workoug w/ Sean</a></li> <li><a href="http://www.yogatoday.com/videos/this_weeks_free_video" target="_blank">Establish a Foundation Yoga</a></li> </ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-5477823260182954530?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/8ojG9--QciE" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/workout-schedule-oct-30-nov-5.htmltag:blogger.com,1999:blog-6912272751212052440.post-506651870106737832011-10-23T11:38:00.000-07:002011-11-04T14:27:48.404-07:002011-11-04T14:27:48.404-07:00Sunday<br /> <div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walk</a></li> <li><a href="http://movies.netflix.com/WiMovie/Crunch_Candlelight_Yoga/70025006" target="_blank">Crunch: Candlelight Yoga</a></li> </ul></div><div>Monday</div><div><ul><li>55 min yoga class</li> </ul>Tuesday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://krunchd.com/HotFitTight">BR Hot Fit &amp; Tight</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/stretch/rhythmic-stretch-0308">Rhythmic Stretch</a></li> </ul></div><div>Wednesday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/cardio/less-is-more-cardio-workout-1658">Less Is More Cardio Workout</a></li> <li><a href="http://www.bodyrock.tv/2010/12/17/exercise-challenge-swing-it-for-tight-buns/">Exercise Challenge – Swing It for Tight Buns</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a> + 10 extra min of stretching</li> </ul></div><div>Thursday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2010/12/18/six-pack-abs-2011-workout/">BR Six Pack Abs 2011</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div>Friday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/body-sculpting/leg-slimmer-and-toner-0376">Leg Slimmer and Toner Pilates</a></li> <li><a href="http://www.yogatoday.com/videos/this_weeks_free_video">Yoga for bikers, runners and hikers</a></li> </ul></div><div>Saturday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2010/11/19/550-rep-fat-massacre/">550 Rep Fat Massacre</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/cardio/abs-7996">Abs w/ Cindy Whitmarsh</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-50665187010673783?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/PIVKQay_3Xw" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/workout-schedule-oct-23-29.htmltag:blogger.com,1999:blog-6912272751212052440.post-32800664929640833842011-10-20T10:22:00.000-07:002011-11-05T10:30:45.749-07:002011-11-05T10:30:45.749-07:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iNp4t9olAYg" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/</a><br /> <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Printable Instructions:&nbsp;&nbsp;</span><a href="https://docs.google.com/document/pub?id=1RIqzaOV2yM_oF_CMUD7ZcIqU27VAkgfCZYyTjj6ucL0&amp;pli=1" style="background-color: white; color: #114499; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-center; text-decoration: none;" target="_blank">5-min BodyRock Warm-up</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/MXrzmWBdFXc" width="560"></iframe><br /> Visit link for full instructions: <a href="http://www.bodyrock.tv/2011/02/02/marine-corps-workout/" target="_blank">http://www.bodyrock.tv/2011/02/02/marine-corps-workout/</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JCg2UDQQPLI" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/" target="_blank">http://www.bodyrock.tv/2010/02/05/stretching-routine/</a></center><br /> <br /> Notes:<br /> <br /> Part 1: &nbsp;8 rounds<br /> Squat: &nbsp;12, 11, 11, 10<br /> Plank: &nbsp;6, 5, 5, 5<br /> <br /> Part 2: &nbsp;Time Challenge: &nbsp;5:12:81<br /> <br /> Part 3: &nbsp;8 rounds<br /> Squat: &nbsp;30, 26, 26, 28<br /> Push ups: &nbsp;6, 6, 6, 7<br /> <br /> Part 1: &nbsp;8 rounds<br /> Squat: &nbsp;10, 10, 10, 11<br /> Plank: &nbsp;5, 5, 5, 5<br /> <br /> Part 2: &nbsp;Time&nbsp;Challenge: &nbsp;5:10:31<br /> <br /> Part 3: &nbsp;8 rounds<br /> Squat: &nbsp;27, 25, 25, 26<br /> Push ups: &nbsp;6, 6, 6, 6<br /> <br /> 10 lb sandbag<br /> push ups modified to knees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-3280066492964083384?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/6PEEkISzNXQ" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/marine-corps-workouts.htmltag:blogger.com,1999:blog-6912272751212052440.post-69478824945371559962011-10-18T10:10:00.000-07:002011-11-05T10:21:04.834-07:002011-11-05T10:21:04.834-07:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iNp4t9olAYg" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/</a><br /> <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Printable Instructions:&nbsp;&nbsp;</span><a href="https://docs.google.com/document/pub?id=1RIqzaOV2yM_oF_CMUD7ZcIqU27VAkgfCZYyTjj6ucL0&amp;pli=1" style="background-color: white; color: #114499; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-center; text-decoration: none;" target="_blank">5-min BodyRock Warm-up</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/AxObP49zNWs" width="560"></iframe><br /> Visit link for full instructions: <a href="http://www.bodyrock.tv/2011/10/18/if-you-really-want-more-workout-beat-your-personal-best/" target="_blank">http://www.bodyrock.tv/2011/10/18/if-you-really-want-more-workout-beat-your-personal-best/</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JCg2UDQQPLI" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/" target="_blank">http://www.bodyrock.tv/2010/02/05/stretching-routine/</a></center><br /> <br /> Notes:<br /> <br /> Part 1: &nbsp;12 sets: &nbsp;Time <u>4:55</u><br /> Part 2: &nbsp;9 rounds: <u>8, 5, 5, 5, 5, 5, 4, 3, 4</u><br /> Part 3: &nbsp;50 reps: &nbsp;Time <u>4:51</u><br /> <br /> 10 lb sandbag<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-6947882494537155996?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/rR9RNcsuD18" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/tuesday-101811-if-you-really-want-more.htmltag:blogger.com,1999:blog-6912272751212052440.post-36654257320772012852011-10-16T11:12:00.000-07:002011-11-04T12:03:41.024-07:002011-11-04T12:03:41.024-07:00Sunday<br /> <div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walk</a></li> </ul></div><div>Monday</div><div><ul><li>55 min yoga class</li> </ul>Tuesday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/10/18/if-you-really-want-more-workout-beat-your-personal-best/">If You Really Want More BR workout</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div>Wednesday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/body-sculpting/absolutely-amazing-abs-8407">ABSolutely Amazing ABS workout</a></li> <li><a href="http://movies.netflix.com/WiMovie/Crunch_Candlelight_Yoga/70025006" target="_blank">Crunch: Candlelight Yoga</a></li> </ul></div><div>Thursday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/02/02/marine-corps-workout/">Marine Corps BR workout</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div>Friday</div><div><ul><li><a href="http://www.yogatoday.com/videos/this_weeks_free_video">Twisting for Digestive Cleansing Yoga</a></li> </ul>Saturday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walk</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/01/03/burpee-fusion-workout/">Burpee Fusion BR workout</a></li> <li>stretching</li> </ul></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-3665425732077201285?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/8IpI-ok5eYM" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/workout-schedule-oct-16-22.htmltag:blogger.com,1999:blog-6912272751212052440.post-12849677143809014282011-10-15T15:52:00.000-07:002011-11-05T10:14:56.274-07:002011-11-05T10:14:56.274-07:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iNp4t9olAYg" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/</a></center><center><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Printable Instructions:&nbsp;&nbsp;</span><a href="https://docs.google.com/document/pub?id=1RIqzaOV2yM_oF_CMUD7ZcIqU27VAkgfCZYyTjj6ucL0&amp;pli=1" style="background-color: white; color: #114499; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-decoration: none;" target="_blank">5-min BodyRock Warm-up</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iYqN1jZNIMA" width="560"></iframe><br /> Visit link for full instructions: &nbsp;<a href="http://www.bodyrock.tv/2011/02/09/hot-mess-workout/" target="_blank">http://www.bodyrock.tv/2011/02/09/hot-mess-workout/</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JCg2UDQQPLI" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/" target="_blank">http://www.bodyrock.tv/2010/02/05/stretching-routine/</a></center><br /> <br /> Notes:<br /> <br /> Time Challenge <u>41:47</u><br /> Set 1: Time: 21:06<br /> Set 2: Time: 20:41<br /> <br /> 10 lb Sandbag<br /> <br /> I cried after the last set of burpees. &nbsp;Burpees suck ass!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-1284967714380901428?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/O2byjj_RzVQ" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/11/saturday-101511-hot-mess-workout.htmltag:blogger.com,1999:blog-6912272751212052440.post-73735307157826280002011-10-12T14:31:00.000-07:002011-11-04T14:45:13.792-07:002011-11-04T14:45:13.792-07:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iNp4t9olAYg" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/</a><br /> <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">Printable Instructions:&nbsp;&nbsp;</span><a href="https://docs.google.com/document/pub?id=1RIqzaOV2yM_oF_CMUD7ZcIqU27VAkgfCZYyTjj6ucL0&amp;pli=1" style="background-color: white; color: #114499; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-center; text-decoration: none;">5-min BodyRock Warm-up</a><br /> <br /> <iframe src="//www.viddler.com/embed/e648e87d/?f=1&amp;offset=0&amp;autoplay=0&amp;disablebranding=0" frameborder="0" height="410" id="viddler-e648e87d" width="545"></iframe><br /> <iframe src="//www.viddler.com/embed/3a2803c/?f=1&amp;offset=0&amp;autoplay=0&amp;disablebranding=0" frameborder="0" height="410" id="viddler-3a2803c" width="545"></iframe><br /> <iframe src="//www.viddler.com/embed/e9518ca/?f=1&amp;offset=0&amp;autoplay=0&amp;disablebranding=0" frameborder="0" height="410" id="viddler-e9518ca" width="545"></iframe><br /> <iframe src="//www.viddler.com/embed/a186ba4c/?f=1&amp;offset=0&amp;autoplay=0&amp;disablebranding=0" frameborder="0" height="410" id="viddler-a186ba4c" width="545"></iframe><br /> <iframe src="//www.viddler.com/embed/440940e6/?f=1&amp;offset=0&amp;autoplay=0&amp;disablebranding=0" frameborder="0" height="410" id="viddler-440940e6" width="545"></iframe><br /> <a href="http://www.bodyrock.tv/category/daily-workouts/workout-archives/40-minute-full-body-workout/" target="_blank">http://www.bodyrock.tv/category/daily-workouts/workout-archives/40-minute-full-body-workout/</a><br /> Printable Instructions:&nbsp; <a href="https://docs.google.com/document/pub?id=1x7qj0wIb6rfoP4xP3zbeTeTo7n4uhXSSj4sQ6BLtyNs" target="_blank">The 40 Minute Full-Body Workout</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JCg2UDQQPLI" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/" target="_blank">http://www.bodyrock.tv/2010/02/05/stretching-routine/</a></center><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-7373530715782628000?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/1PeDbvogtwk" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/wednesday-101211-40-minute-full-body.htmltag:blogger.com,1999:blog-6912272751212052440.post-59603652928974654882011-10-11T12:11:00.000-07:002011-11-04T12:35:57.536-07:002011-11-04T12:35:57.536-07:00<center><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/iNp4t9olAYg" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/" target="_blank">http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/</a></center><center>Printable Instructions:&nbsp; <a href="https://docs.google.com/document/pub?id=1RIqzaOV2yM_oF_CMUD7ZcIqU27VAkgfCZYyTjj6ucL0&amp;pli=1">5-min BodyRock Warm-up</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/uiltz8_kvXc" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/G_Hq7Vvv8IU" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/-DzO3YxSXvs" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/oNZBtcpiDWQ" width="560"></iframe><br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/8mrAsmSH2nk" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/category/daily-workouts/workout-archives/ab-torture-workout/" target="_blank">http://www.bodyrock.tv/category/daily-workouts/workout-archives/ab-torture-workout/</a><br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JCg2UDQQPLI" width="560"></iframe><br /> <a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/" target="_blank">http://www.bodyrock.tv/2010/02/05/stretching-routine/</a></center><br /> <br /> Notes: &nbsp;I used a heavy baseball bat for this ab routine. &nbsp;You could use a heavy dumbbell instead.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-5960365292897465488?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/mIWP4ZYvzWk" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/10/tuesday-101111-ab-torture-workout.htmltag:blogger.com,1999:blog-6912272751212052440.post-80119034391825356742011-10-09T11:09:00.000-07:002011-11-04T11:10:34.613-07:002011-11-04T11:10:34.613-07:00Sunday<br /> <div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walking workout</a></li> </ul>Monday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/2-mile-walk-5861">2 mile LS walking workout</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/stretch/rhythmic-stretch-0308">10 min rhythmic stretch</a></li> <li>55 minute yoga class</li> </ul></div><div>Tuesday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walking workout</a></li> <li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/category/daily-workouts/workout-archives/ab-torture-workout/">BR Ab Torture workout</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div>Wednesday</div><div><ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/category/daily-workouts/workout-archives/40-minute-full-body-workout/">The 40 Minute Full-Body BR workout</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div>Thursday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/walking/1-mile-walk-2786">1 mile LS walking workout</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/body-sculpting/pilates-abs-0578">10 min pilates abs</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/stretch/rhythmic-stretch-0308">10 min rhythmic stretch</a></li> </ul></div><div>Friday</div><div><ul><li><a href="http://www.exercisetv.tv/workout-videos/body-sculpting/ballet-strength-workout-4525">Ballet Strength workout</a></li> <li><a href="http://www.exercisetv.tv/workout-videos/stretch/rhythmic-stretch-0308">Rhythmic stretch</a></li> </ul></div><div>Saturday</div><div><ul><li><a href="http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/">BR warm-up</a></li> <li><a href="http://www.bodyrock.tv/2011/02/09/hot-mess-workout/">Hot Mess workout</a></li> <li><a href="http://www.bodyrock.tv/2010/02/05/stretching-routine/">BR stretch</a></li> </ul></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6912272751212052440-8011903439182535674?l=totallyfreeworkouts.blogspot.com' alt='' /></div><img src="http://feeds.feedburner.com/~r/TotallyFreeWorkoutsOnTheWeb/~4/Iyb0GK9mFys" height="1" width="1"/>Lesa McMahonnoreply@blogger.comhttp://totallyfreeworkouts.blogspot.com/2011/11/workout-schedule-oct-9-15.html