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.o ..read more

Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing ..read more

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 ..read more

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 ..read more

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 U ..read more

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 Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing ..read more

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 Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing ..read more

Hello Friday Flexors! I've got a 10-minute EMOM, every minute on the minute, workout for your.  Your move today is dumbbell thrusters.   You will complete 12-15 Thrusters each minute. Grab your water, dumbbells and Lets Go! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing ..read more

Hello Friday Flexors! I've got a two-move, 10-minute EMOM, every minute on the minute, workout for your.  Your two move are Plank Row and Sit-ups.   Plank Rows are completed on the evening minutes and Sit-ups on the odd minutes. Grab your water, dumbbells and Lets Go! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing ..read more

Hello Friday Flexors!!! It's Amanda and we are all back for another week. Our stage of change this week is maintenance. During the maintenance stage you begin incorporating your changes into your daily life Here are some tips you may find useful: 1. Review your goal to help you stay on track and remember what your motivation for change is. 2. Develop ways to cope with temptations to return to old behaviors. 3. 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 Fi ..read more