Flex on Friday - Fitness Podcast
by 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 monthly for a new routine.
Copyright: © 2024 Flex on Friday - Fitness Podcast
Episodes
21-15-9 Deadlifts and Push Ups
1m · PublishedHello 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 [email protected].
Until Next Time... Keep Flexing!
Dumbbell Deadlift and Row Combo
11m · Published Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
2024 New Year Cardio Kick Starter
1m · Published Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
SMART Goal Setting
2m · PublishedHello 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
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
SMART Goal Setting
2m · PublishedHello 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
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
12 Days of Christmas Ladder Workout
2m · Published12 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 [email protected].
Until Next Time... Keep Flexing!
12 Days of Christmas Ladder Workout
2m · Published12 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
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
Veteran's Day Challenge
4m · PublishedHello 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!
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
Veteran's Day Challenge
4m · PublishedHello 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!
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
Dumbbell HIIT Workout | Lunges and Curls
12m · PublishedHello 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 [email protected] or find me on IG at flex.on.friday
Find me on Instagram @ flex.on.Friday or email me at [email protected].
Until Next Time... Keep Flexing!
Flex on Friday - Fitness Podcast has 149 episodes in total of non- explicit content. Total playtime is 19:40:22. The language of the podcast is English. This podcast has been added on November 27th 2022. It might contain more episodes than the ones shown here. It was last updated on May 12th, 2024 19:10.