Printable Give Away

8/22/2019 Printable Give Away

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Book of Printable Workoutshe Book of Printable Workoutshe Book of Printable WorkoutsFrom Keep It Moving Fitness

Your Trainer: Kimberly Y. Fleming, CPT (ACE, NASM)

BLOG & MORE FREE WORKOUTS:www.keepitmovingfitness.com

BIO & MORE KIMF INFO:www.iamkimf.com
http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/http://www.iamkimf.com/http://www.iamkimf.com/http://www.iamkimf.com/http://www.keepitmovingfitness.com/


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Repeat- Starting

at 10 and ending

at 60

60 Second Plank

Lying face down, prop yourself up on your forearms and toes and hold it there.

50 Bicycle Abs

ying on your back, move both legs as if you are turning the pedals of a bike. Contract y

abs.40 Scissor Kicks

Lying on your back with both legs straight, as seen in the illustraon, keep one leg exteed and 6 inches of the ground. Kick the other leg to your chest and switch legs.

30 Sit-UpsLying on your back, with knees bent, use your abs to bring your chest all the way to yo

knees and back down.20 Toe Touches

Lying on your back, hold both legs straight in the air. Try not to bend your knees. Pulse

to try to touch your toes with your nger ps.

10 Reverse Crunches

Lying on your back, knees bent, li your hips o the ground while trying to swing yoknees to your chest and back. This works your lower abs

TIGHT ABS PYRAMID


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The Skinny Jean WorkoutA Lower Body Workout Week

x20

x25

x20

x25

ON EACH LEG

ON EACH LEG

ON EACH LEG

x25

The Three Way Lunge The High Knee Kick-Back

The Towel Hop

ON EACH LEG

The Hip Raise

The Squat Jump

Complete these exercise followed by a 10 m

run.

DO THE ENTIRE THING 2-3 Times (inc

the run)

Do this workout on 3 nonconsecuve days th

week and on the days in between complete

cardio workout at www.keepitmovingtness
http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/


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Cardio Exercise: Jumping Jacks.Set your clock for ONE MINUTE

(60 Seconds)

Jumping Jacks: 10 secondsHold plank: 50 seconds

Jumping Jacks: 20 secondsHold plank : 40 seconds

Jumping Jacks: 30 secondsHold plank : 30 secondsJumping Jacks: 40 secondsHold plank : 20 seconds

Jumping Jacks: 50 secondsHold plank 1 minute

Take a 2-3 minute break and complete the

round 3-4 more mes choosing a dierent car-

dio move from the clock to the right each me

==

====

==

==

Minute 1

Minute 2

Minute 3

Minute 5

Minute 4

JUMPING

JACK

S

BurpeesMOUNTAIN CLIMB-

HIGHKNEES

TICK TOCK:Every Second of Fitness Counts

www.keepitmovingtness.com

BUTT

KICKS


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Set your timer for 1 Minute.At the top of each minute do5 push ups and Sprint (run as

fast as YOU can) for the re-

mainder of the minute

Repeat 5 Times

Set your timer for 1 Minute.At the top of each minute do

5 Reverse Lunges (on each

leg) -and Sprint (run as fast

as YOU can) for the remain-

der of the minute Repeat 5 Tim

Repeat 5 Times

Repeat 5 Times

Set your timer for 1 Minute. Atthe top of each minute do 5 Sin-gle Arm Squat swings (on each

arm ) -and Sprint (run as fast as

YOU can) for the remainder of

the minute

Set your timer for 1 Minute.At the top of each minute do

5 Rows (on each Arm ) -and

Sprint (run as fast as YOU

can) for the remainder of

the minute

20 Minutes to Keep It Moving0 Minutes to Keep It Moving0 Minutes to Keep It MovingReady

GO!Set... Slow jog to warm up

for 5 minutes Then...


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Grab A Chair to Tone Your Tush


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a FABulous ABtastic Workouta FABulous ABtastic Workouta FABulous ABtastic Workout

20 Sit Ups 1 minute Plank


10 Sit ups 1 minute Plank

5 Sit ups 1 minute Plank




Love you,

KIMf

Www.keepitmovingfitness.comEPEAT

with

30SecondPla

nks.
http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/


8/39

Start with light weights in hand.Palms faced down at your thighs.

Life the right arm until it is

parallel to the ground and

return to start. Repeat on

the left side.12-20XsOneac

hside

Start with weights in hands and

arms bent but in front

of you (as if you were

about to throw a

punch) Rotate shoul-

ders until your arms are at your

side (but still bent) and return to

start.

12-20Xs

Start with the right arm extended

(with light weights in hand) and t

left arm preparing to do a bice

curl. While the right arm rem

raised and extended complet

bicep curls with the left arm.

Switch and repeat the motion with

left arm extended and the right arm c

pleting the bicep curls .

12-20Xs

Oneach

side

Start with light weights in hand and up

near your chest. Your

palms should be faced

toward each other.

Bring your elbows up

parallel to the ground

as if you were pouring liquid out of a can

and return to start.

12-20Xs

Alternating Arms :A DUMBBELL SUPERSET

www.keepitmovingfitness.com


9/39

REDUCE LOWER BACK PAINwith a Stable Core

ie facing upward on a stability ball (ball under lower back) with knees bent at a 90- degree angle

et flat on floor with toes shoulder-width apart and pointing straight ahead. Allow back to extend

he curve of the ball. Cross arms or place hands behind ears or head. Slowly Crunch upper body fo

afety: Make sure to keep the chin tucked to take stress off the muscles of your spine.

X1 0

Ball Crunch

ie facing upward on the floor with knees bent, feet flat, and toes shoulder-width apart and pointin

raight ahead. Lift pelvis off the floor until the knees, hips, and shoulders are in line. Safety: Do n

aise the hips too far up off the floor. This places too much stress on the pine.

X10

Floor Bridge



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30 seconds

facing upward on the floor with knees bent, feet flat, toes pointing straight ahead, and arms by s

t one foot off the floor only as high as can be controlled. Hold for 1-2 seconds then slowly lower.

t on the opposite leg. Safety: Make sure to keep the abdominals drawn in throughout the en

vement and the pelvis in a neutral position.

Marching

e face down on the floor. Squeeze your butt muscles and pinch your shoulder blades together

est off the floor with arms extended as illustrated. Hold for 1-2 seconds and return to start. Kee

our chin tucked and repeat Safety: Dont come too high off the floor.

30 seconds

X10

OR

loor Cobra

PLANK

www.keepitmovingfitnes

ie face down on the floor with feet together and forearms on the ground. You can come on your kr place your arms on a chair if you have to.


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TAKE FIVEA Lower Body Circuit

Start by completing 50 repetitions of all three groups (moving both legs counts as 1 repetition) After

youve completed 50 in each group, complete 1 minute of Jumping jacks (or any cardio) and return to

Group 1. This time take 5 off and do 45 repetition in each group and 1 minute of cardio. Return to group

1 and take 5 off. Now you are at 40 repetitions. Continue this cycle by taking 5 off every time you

return to group 1 (dont forget the 1 min cardio in between). The last round should be 5 repetition of

each group. WRITE DOWN HOW LONG IT TAKES YOU TO DO THIS

www.keepitmovingfitness.


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THE HOME STRETCHHE HOME STRETCHHE HOME STRETCHLengthen and loosen your muscles with these easy to do stretches

COMPLETE A 5-10 MINUTE

WARM-UP FIRST

Then

Hold each stretch for 30 seconds.

Try to do this daily


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2 Minutes of Cardio in between

each exercise

Choose from1. Jumping Jacks

2. Jump Rope3. Burpees

4. High Knees

X12Tricep Dips

X12

ReverseLunge

X12Full Squats

X12Bicep Curls

The Perfect Circuit

*Do it 2-3 Times *


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Repeat 1epeat 1-2xsxs

5-4-3-2-1 =WINNERAny Kind of Cardio:

Jump Rope

High knees

Jacks

Etc.

1 Minute2 Minutes

3 Minutes4 Minutes5 Minutes

PLANK30 Second Squats +

Pushups Do 30 s of

squats + 30 s pushups

and repeat

Walking Lunges/

Burpee -Do 4 minutes

of walking lunges with 5

burpees at the top of

each minute

Sit-ups + Reverse

Crunches Do 20 sit-ups

followed by 20 Reverse

crunches + repeat for 3

minutes

www.keepitmovingtness.com


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Stable-Bike EllipticalTreadmill ohh my!!

Round 1 2 minutes on Stable Bike (steady

pace)

1 minute on Treadmill (speed it up)

30 Seconds Elliptical (FULL OUT

SPRINT)

Round 3 2 minutes on Elliptical (steady p

1 minute on Stable Bike (speed

30 Seconds Treadmill (FULL OU

SPRINT)

Round 2 2 minutes on Treadmill (steady pace)

1 minute on Elliptical (speed it up)

30 Seconds Stable Bike (FULL OUT

SPRINT)

NOBREAKINBETWEEN

GO!!!

NOBREAKINBETWEEN

GO!!!



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50 , 25, 12 tricep kickbacks

(bent at waist, flat back, both

arms extend back at the same

time)

I Double-Dog-Dareyou to do these

Triple Tricep Moves

50 , 25, 12 tricep dips ona set of stairs or bleachers

extend one leg at all

imes)

Note: I usually only do one

ound of 50 reps when I am

dding this to another workout

50 , 25, 12 tricep extensions holding

one weight (elbows close to ears!)

If you aren't pairing

this with any other

workout RUN 1 lap

between 50, 25, +12


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UPRIGHT ABSUPRIGHT ABSDownright Sexy!!!Downright Sexy!!!

25x5xon each Sidon each Side

25x5xon eachon each

Standing with your feet shoulder width apart, turn your knee outward while liing your legs

above your hips. Aempt to have your elbow touch your knee. Really feel your torso and

oblique's working.

anding with your feet together bring one leg out into a lunge (keep knee behind toes) and twist

our upper body toward the lunged leg. Return to start and do the other side.


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25x5xon each Sion each SiStanding with your feet shoulder width apart and with weight in hand. Extend the hand with

he weight over your head and back in a controlled movement.

25x5xon each Sion each Si

anding with your feet shoulder width apart and with weight in hand and extended up to

e side. Use your abs to bring the weights down to the opposite knee and back up. Repeat

the opposite side. Imagine chopping wood.


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25x5xon each Sideon each SideStanding with your feet slightly further than shoulder width apart and knees bent. Use your

arms to punch the air upward in an upper cut moon. You should really be engaging your abs

and feeling your obliques work while you do this. Punch as hard as you can.

WWW.KEEPITMOVINGFINTESS.COM


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A Shapely Arm Superset

www keepitmovingfitness com

TRICEP EXTENSIONS-

This tones the back of your

arms. Complete between 8-15

repetitions If your arms dont gettired before 15 the weights are too

light If you cant get to 8 they are to

heavy

BICEP CURLS-

This targets the frontof your arms.

Complete between

8-15 repetitions.

SHOULDER PRESS-

This Sculpts your Shoulders,

Upper back, and biceps.

Complete between

8-15 repetitions

Do ALL of these moves 3 times

(no break in the morning and in the evening)
http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/


22/39

HIGH KNEESLeg Kicks

CrunchWhile up point both

hands to each side

Challenge:Round 1: Do 50 Repetitions of each move

Round 2: Do 40 Repetitions of each move

Round 3: Do 30 Repetitions of each moveRound 4: Do 20 Repetitions of each move

Round 5: Do 10 Repetitions of each move

Remember 1

Repetition means

movement on right& left side

Cardio Abs:3 Moves to Trim Your Tummy

30 second Mountain

Climbersin between each ROUND



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Warm-up 3-5 minutes + Stretch (legs especially) 3-5 minutes

1. Slowly jog up and

down the hill twice

2. 10 push ups

at the bottom

side shuffle up the hill

ading with right leg

eep your head forward,

utt out

un down the hill

20 hip touch downs

when you touch hips down

n both sides thats 1)

5. side shuffle up the hill

leading with left leg

keep your head forward, but

Run down the hill

6. 10 push ups

7. Jog up and down the

hill Backwards TWICE

8. 20 hip

touch downs

9. Lunge up the Hill.

All the way Run down

10. High knee half way up the hill and

SPRINT to the top.

HILLS. HillsHills:

REPEAT ALL 10

IF YOU CAN


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ITs MIDDLE DAYWednesday is the day Right Smack in the Middle

#SEXYmiddle

TWEET THIS

MAKE SURE YOU KNOCK IT OUT BEFORE BED

TIME


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1. 200 Crunches Before Bed (Im doing 50 at the top of each houryou do you!!)

2. 100 Bicycle Abs (you know, lying on your back and moving knees tochest like your riding a bike)

3. 50 Sit ups (like a crunch but you are coming all the way up to your knees.Try not to move those feet)

4. 25 Scissor kicks (lying on your back kicking one leg up at a time.SLOW MOVES )

OH ONE MORE THING.


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Complete 1 Round of The Muffin Top

Video

Simple enough right?!GO.. You have 9 More Hours Today

EMEMBER, MOVEMENT IS MEDICINE FOR CHANGE
http://www.keepitmovingfitness.com/http://www.keepitmovingfitness.com/no-moremuffin-tops/


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Lose Belly Fatose Belly Fatwww.keepitmovingtness.com

SET 1: 10 Sit-Ups 10 Bicycle Abs 10 Oblique Plan

CARDIO AB MOVE: 1 MINUTE HIGH KNEES

SET 2: 9 Sit-Ups 9 Bicycle Abs 9 Oblique Plank

CARDIO AB MOVE: 1 MINUTE Mountain Climbers

SET 3: 8 Sit-Ups 8 Bicycle Abs 8 Oblique Plank

CARDIO AB MOVE: 1 MINUTE Power JumpsSET 4: 7 Sit-Ups 7 Bicycle Abs 7 Oblique Plan

CARDIO AB MOVE: 1 MINUTE Plank JacksNTINUE to Pyramid Down to Set 10. The next set you will be doing 6 of each with 1 minute Cardi


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Step ONE

Step FOUR

Step THREEStep TWO

Do 50 Bicep Curls with an

5- 8lb weight in each

hand.Make the movements slow and

controlled

Do 50 Sit-Ups with you

hands behind your heaDont strain your neck

Do 50 lunges with an 5-

8lb weight in each hand.These are slow, back knee drops to

ground

15 minutes of cardio. Burn nothing less

than 200 calories** in other words MOVE. Add a incline or

sprint intervals

MOVEMENT MADNESSA Killer Workout that targets EVERYTHING



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Some of the illustrations were taking fromwww.womenshealthmag.com

Follow the Arrows

Round 1: Complete each exercise for 30 seconds

Take 30 seconds breakRound 2: Complete each exercise for 60 seconds

Take 30 seconds breakRound 3: Complete each exercise for 90 Seconds

Take 30 seconds breakRound 4: Complete each exercise for 120 Seconds (2 minutes)

Take 30 seconds break

REPEAT ALL ROUNDS 3-4 TIMES

DID YOU KNOW?ernating upper and lower body exercises

s distribute blood flow between the upper

and lower extremities.

STARTHERE

The Peripheral Heart Action SystemBurn Fat and Increase Lean Muscle Mass

you have trouble with your knees or are just starting out leave the

MPS out in between the lunges and simply lunge .


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Drill # 1

d the plank (exercise 1) for 1

ute. Attempt to complete each

he remaining exercises for 1

ute without stopping.

Drill # 2Complete exercises 2 5 for a total of 5 minutes each but in

between each minute hold the plank (exercise 1) for 30 seconds.

Example: Complete hip-touchdowns (exercise 2) for 1 minute then

hold a plank for 30 seconds. Complete hip-touchdowns again for

another 1 minute and hold a plank for 30 seconds. Repeat this until

you complete 5 minutes of hip-touchdowns then go to each of the

other exercises and do the same 5 minute drills with 30 planks in

between.

Drill #3Complete exercises

write down how ma

get done in 1 minute

Pick your favorite ca

move (jacks for me)complete 1 minute o

Then go through eac

the exercises 2-5 aga

TRY YOUR BEST TO R

THE NUMBER YOU W

DOWN. After you a

complete 1 minute p

(exercise 1) and do

entire thing 5 more

each try to reach the

number of reps you

down.

21

3

5

4

Hold a Plank Hip Touchdowns

Mountain Climbers

Side plank w/

Twist

In/Out Plank

Jumps

Plank Minute Drills for Super

Abs


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100 JUMPING JACKSExercise might seem impossible at first.

90 BUTT KICKSSometimes a pain in the A**.

80 Jump Rope

70 Step-Ups

60 Mountain Climbers

50 Push-Ups

40 Squats

30 Bicycle Abs

20 Frog Leaps and leap toward the finish line

10 Back Extensions...Just to look back to see it was all well worth it

Often times you may have to jump a few hurdles.

If you focus on one step at a time.

...And slowly Climb to the top

...And push past distractions

...And Squat negativity

Youll eventually ride past the difficulties

Just Keep Moving.ust Keep Moving.ust Keep Moving.


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TONE

RMOV

E#1

While balancing on your bu &

Keeping your feet together

move your knees to your chest

and back out. Place your hands

on the ground for support if

needed

Start in plank posion. On your

hands & toes. Extend right arm

and le leg. Pause then extend the

le arm and right leg. Repeat

Start in side plank posion. With

your arm behind your head and leg

extended as shown. Twist your

body to bring the elbow down to

the ground and back to start. Re-

peat on the other side.

und 1: TWO minute power jumps and 10 reps of each Toner

ves. (make sure for toner 2 & 3 you do 10 reps on each side)und 2: TWO minute power jumps and 9 reps of each Toner

ves. (make sure for toner 2 & 3 you do 9 reps on each side)und 3: TWO minute power jumps and 8 reps of each Toner

ves. (make sure for toner 2 & 3 you do 8 reps on each side)

nnue you going down unl you get to ROUND 10 with two

ute power jumps and 1 rep of each toner move

place power jumps with any cardio move if you can do them YET

CardioCardioTneTne

POWER JUMPS

TONER MOVE #2

TONERMOVE#3


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OUND 1

OUND 2

OUND 3

30 Squat Kicks20 Squat Kicks

10 Squat Kicks

30 Squat Jumps20 Squat Jumps

10 Squat Jumps

30 Side Kicks20 Side Kicks

10 Side Kicks

Complete 1 minuteof Jumping jacksor High knees in

between eachround

The Ultimate Cellulite Blasting CircuitA Lower Body Workout

REPEAT ALL ROUNDS 2-3 Xs


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10 Jumping Jacks

20 Jumping Jacks

50 Jumping Jacks

40 Jumping Jacks

30 Jumping Jacks

10 Sit-ups

20 Sit-ups

30 Sit-ups

40 Sit-ups

50 Sit-ups

DO IT TWO MORE TIMESO IT TWO MORE TIMESThe Second Time

Replace Jumping Jacks with

Burpees

Replace Sit-ups with Push-ups

The Third Time

Replace Jumping Jacks with

Mountain Climbers

Replace Sit-ups with Bicycle

abs

As It Gets Easier Make it HarderChallenge Yourself

www.keepitmovingftness.com


35/39

LOSE IT With a Deck of Cards=

=

=

=

=

UPPER BODYAny me you pick a card with a heart do

PUSHUPS (or any upper body movement) mes

the # on the card i.e this card = 2 pushups

CORE STRENGTH

Any me you pick a card with a spade do SIT

UPS (or any core movement) mes the # on

the card i.e this card = 3 Sit ups.LOWER BODY

Any me you pick a card with a diamond do Squats

(or any lower movement) mes the # on the card

i.e this card = 3 squats

1 mile run on the treadmill or ellipcal

CARDIO ENDURANCE

Any me you pick a card with a Club do Jump-

ing jacks (or any cardio move) mes the # onthe card i.e this card = 2 jumping jacks

FACE CARDS =20


36/39

x60second

x25On each

x25Total repetit

x25

Tension PlankIts like a pushup without

The Up Part. Hold the plank

With bent arms

Fingertips facing

forward Bend arms atelbow. Extend One leg.

Tricep -Dips

Domination Squats

A regular squat but dont

Come all the way up. Keep a

Bend In your knees. Youll feel

Extra tension this way.

Bicycle Abs

Lying on your back bring each

Knee up while the opposite leg

Is extended. Attempt to touch the

Knee with the opposite elbow.

Repeat ONE more time Then run 20 minutes and

repeat the drills 2 more times. (so do this 2xs before

Both

move

DOMINATE IT.A Kimf power circuit!


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Round 1:Complete each exercise 20 times anda 5 minute run. You can run in place, run

doors, run on the treadmill . Just set your

for 5 minutes and go.

Tip: Do exercise 1 with both feet down if

are still working to increase your balance

strength.

Round 2:Complete each exercise 12 times and g5 minute run. You can run in place, run out

run on the treadmill . Just set your timer fo

minutes and go.

Tip: Make sure your weights arent too heav

too light. If you cant make it to 8 reps then

are too heavy. If you feel you can do way m

than 20 they are too light.

Round 3Complete each exercise 8 times and go fminute run. You can run in place, run outdo

run on the treadmill . Just set your timer for

minutes and go.

Tip: You can do exercise #4 with one leg exte

for more intensity.

1

4

3

2

GOODBYE FLABBY ARMSwww.keepitmovingftness.com


38/39

Minute to get the HELL UP

INSTRUCTIONS:

See how many times you can do each of these e

in ONE Minute.

Repeat for 3 rounds

(Your 3 round will probably be a lower number

rounds 1 and 2 due to fatigue)

DO THIS ONCE A MONTH TO TRACK IMPROVEM

Set a goal each round before starting then

record the # of reps completed for each move at

the end of 1 minute

Push UP

V- UP

Leg- U

PULL- UP

SIT-UP

Curl UP

A Kimf Challenge


39/39

Round 1:

omplete 2 minutes of each exer-

se

hen the 1 minute ball plank

Round 2:

omplete 90 seconds of each exer-se


Round 3:

omplete 60 seconds of each exer-

se


Round 4:

omplete 30 seconds of each exer-

Complete a 1 minute ball plank

in between each of the rounds

below

Ball Squat

Reaches

or Jumps.

HAVE A BALLwww.keepitmovingfitness.com

Ball Pass

Ball Torso Twist

Do this workout 2-3 times

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