{"id":4203,"date":"2012-09-07T15:18:26","date_gmt":"2012-09-07T23:18:26","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4203"},"modified":"2012-09-07T15:18:26","modified_gmt":"2012-09-07T23:18:26","slug":"fitness-friday-the-summer-is-not-over-workout","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2012\/09\/fitness-friday-the-summer-is-not-over-workout\/","title":{"rendered":"FITNESS FRIDAY: The &#8221; Summer is NOT over!&#8221; Workout"},"content":{"rendered":"<p>Hey Chicks!<\/p>\n<p>So summer time might be coming to a close but not for this chick&#8230;.well, at least not in kitchen or in my workouts.<\/p>\n<p>In my kitchen I can\u2019t stop making fruit salad and with my workouts I can\u2019t stop thinking about the beach and summer time fun time! <strong>To inspire you, here is a super sweet &#8220;Summer Fun Inspired&#8221; HIIT Workout <\/strong>designed for you to keep the sun shining a little longer, even if it is just in our heads and hearts.\u00a0 Ooh, super bonus to all y\u2019all this is a quick preview of what\u2019s to come with <a href=\"http:\/\/www.rogerstv.com\/page.aspx?rid=71&amp;lid=12&amp;sid=4976\">&#8220;Shape Up With FIT CHICKS&#8221; on Rogers TV show!<\/a> OK so ready to get sweating \u2013 here is what you need to do:<\/p>\n<h3>THE &#8216;SUMMER IS NOT OVER&#8217; WORKOUT<\/h3>\n<p><span style=\"text-decoration: underline;\"><strong>DIRECTIONS<\/strong><\/span><\/p>\n<p>1.\tWatch the video below for our Starfish Burpee Exercise<\/p>\n<p><iframe loading=\"lazy\" width=\"420\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/y-5nWmcHWrQ\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><strong>2.\tClear some space inside your pad or outdoors<\/strong>, find your own zone to get ready to work<\/p>\n<p><strong>3.\tComplete all of the moves below for 45 seconds each with 15 second rest between <\/strong><\/p>\n<p><strong>4.\tRepeat circuit 3 times total<\/strong> for a serious fat burning workout<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>WORKOUT<\/strong><\/span><\/p>\n<p>Warm up for 5 minutes before the workout with dynamic (movement) stretches to get the blood flowing and heart pumping before starting the following circuit:<\/p>\n<p><strong>1. Starfish Burpees<\/strong>\u2013 just like in the video \ud83d\ude42<\/p>\n<p><strong>2.\tVolley Ball Spike <\/strong>\u2013 run forward 3 steps and then jump as high as you can spiking the ball over your net and shuffle back to start position<\/p>\n<p><strong>3.\tOcean Swimmers \u2013<\/strong> lay on your belly, arms and legs fully extended and now raise arms and legs (opposite) as fast as you can<\/p>\n<p><strong>4.\tClam Move this one is for your booty<\/strong> \u2013 lay on your side, legs at a 45 degree and open top knee up towards sky and then back down to almost touch other knee<\/p>\n<p><strong>5.\tBeach Sprints \u2013<\/strong> (OK so I threw in the word Beach for fun) this is simply a 45 second sprint as fast as your legs will take you. If you are indoors \u2013 no problem run in place knees high.<\/p>\n<p><strong>Remember chicks that y<span style=\"text-decoration: underline;\">ou need to complete this circuit 3 times total<\/span> for a super high intensity workout!<\/strong><\/p>\n<p>Have a FAB weekend chicks! Amanda xo<\/p>\n<p>PS If you loved this workout be sure to tune in for more fun with <a href=\"http:\/\/www.rogerstv.com\/page.aspx?rid=71&amp;lid=12&amp;sid=4976\">our Shape Up With FIT CHICKS on Rogers TV \u2013 the show starts airing as of Tuesday, September 11th <\/a>at 6:30am and 4:30pm\u2013 yes that really is next week!! Watch below&#8230;yippee!<\/p>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/418hlE_00hg\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks! So summer time might be coming to a close but not for this chick&#8230;.well, at least not in kitchen or in my workouts. In my kitchen I can\u2019t stop making fruit salad and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FITNESS FRIDAY: The &quot; Summer is NOT over!&quot; Workout &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/09\/fitness-friday-the-summer-is-not-over-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FITNESS FRIDAY: The &quot; Summer is NOT over!&quot; Workout &mdash; FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks! So summer time might be coming to a close but not for this chick&#8230;.well, at least not in kitchen or in my workouts. 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