Tag Archives: strength training

Circuit Workout

Grab your mat, a stability ball, some water and a towel.

Don’t forget to warm-up and stretch – 5 min. – before you begin your workout.

Go straight through the circuit with no rest. 

After the 4 exercises are complete, rest 1 min and repeat the circuit- 4x.

Do one of these 3 workouts 4x a week. 

Alternate the workouts.

It should take about 25 min to complete the workout.

A gentle reminder: if there is one particular routine that you don’t like, it’s probably the one you need to do most often πŸ™‚

Circuit 1:

  • forward lunges (25)
  • push-ups (15)
  • hip lift (25)
  • superman (15)
            repeat 4 times

Circuit 2:

  • body squats w/ calf raise (25)
  • plank on ball (15)
  • jump rope  (with or without an actual jump rope) / jumping jacks (1 min)
  • mountain climber (15)
                repeat4 times

Circuit 3:

  • reverse lunge (25)
  • military march ( 1 min)
  • jump squats (1 min)
  • single leg stretch (30)
                  repeat 4 times

Remember to have good form

engage your core

—don’t lock out your knees— 

—press from your heals—


Have fun!!! 

  • Consult your doctor before starting a new workout routine.
  • Please let me know if you have any questions!

forward lunge from Ashley Benson on Vimeo.

plank on the ball from Ashley Benson on Vimeo.

military march from Ashley Benson on Vimeo.
body squat with calf raise from Ashley Benson on Vimeo.
reverse lunge from Ashley Benson on Vimeo.

hip lift from Ashley Benson on Vimeo.
blog-plank from Ashley Benson on Vimeo.

superman from Ashley Benson on Vimeo.

Fitness Vacation :: St. Augustine – History & Attractions

About St Augustine…

Its the Nations Oldest City!

St. Augustine is the nations oldest, permanently occupied European settlement.  

It was founded by the Spanish in 1565.  


                       St. Ausustine Lighthouse and Museum 

These are just a few of the historical, 
unique sites to see in St. Augustine!

LUNGE and LIFT Workout!

This morning we did a circuit workout that challenged our

cardiovascular system and our strength!
                                  THE WORKOUT:
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  

1. Back Row w/Dumbbell – 30 sec.

2. LUNGE to the next exercise

3. Bench Dips – 30 sec.

4. LUNGE to the next exercise

5. Bicep Curl – 30 sec. 

6. LUNGE to next exercise 

7. Push-Ups – 30 sec.

8.LUNGE to next exercise

9.Squat Jumps – 30 sec.

10. LUNGE to next exercise

11. Up-Right Row w/Kettle Bell – 30 sec.

12. Sprint back to the beginning.

Repeat 3-4 times!

Be sure to feed your body what it needs after your workout for best results!


I am ME Because…

In 1980, at age 2, I began having problems with asthma.  By the age of 4, it had gotten really bad.  I had weekly allergy shots and high doses of Theophylline  and Alupent.  I also depended on my rescuer inhaler regularly.  At age 4, I weighed 27 lbs.  When I would get up to 30 lbs, I would get sick and drop back down to 27 lbs.  One pharmacist said that he had never filled such high doses of this medicine for anyone.  This was necessary to keep me alive!  From ages 4-9 we visited the ER every couple of months.  For a long time I had asthma attacks every night.  My parents tell stories of nights that they could not wake me up to take my inhaler.  I remember being stuck in my dream trying to use my medicine while my parents, in reality, were splashing water in my face trying to wake me up so I could actually use my inhaler.
This experience created an extremely insecure child.  All I wanted to do was be normal… to run and play without stopping to use medicine because I couldn’t breathe!

1984 (age 6) Prior to the olympic games, my parents recorded – on VHS tape πŸ™‚ – the movie about the 1976 olympic gymnast Nadia ComΔƒneci She was the first olympic gymnast ever to score a perfect 10, and went on to score 6 more 10.0 and win 3 gold medals.  That became my favorite movie and she became my hero.  I wore that movie out, and boohooed every time I watched it.  I was so inspired by the gymnasts’ athleticism and my heart yerned to have the freedom to run, jump and move like they did… to be able to work hard and achieve great things.
That summer, I watched with all focus and attention, the great Marry Lou Retton score perfect 10s on both her floor routine and the vault.  It was beautiful, and I cried.  It still makes me cry today when I think about how that made me feel.

Well, I never became a great gymnast – I tried πŸ™‚

but I was blessed with an incredible family who was “determined to not let their little girl think she was a sick kid”- my mom.

Recently, as I looked through my child hood pictures, began to see my life differently.  Yes, I was sick and could not even participate in a full class of P.E., but I did have a lot I COULD do.

I took 8 years of dance.
After 4 years, my father presented me with flowers.  This was a BIG moment!

I also spent my childhood out at the lake.  We had a barge… a floating, one-room “house” with bunk beds and a mini kitchen.  It was really cool… and seemed a lot bigger to me when I was young.

At age 7 my dad taught me to water ski.

My Grandma always had me out being active.  We road bikes a lot and kicked the ball around.  I remember her taking me to the tennis courts and teaching me how to play volleyball and basketball.

More moments that shaped me…

Pretty sure the 80’s threw up on me! LOL
It’s ok, you can be jealous of my hair and glasses.
One final influence I want to mention is my Uncle Ken- my dad’s brother.
He was a professional power lifter in the  70’s and 80’s… achieving 2nd in the world in with the deadlift!
He encouraged me and taught me never to say “I can’t”
I clearly remember a particular moment when I was in high school, at the gym with my dad and uncle.
In the middle of our workout, Uncle Ken loaded a 45 lb. bar with 45 lb. plates = total of 135 lbs. and told me to deadlift that!

I think I first chuckled and then I said, “I can’t do that!”  Then he corrected me and began to help me focus mentally.  To my surprise (and not his evidently) I was able to dead lift that weight… 1 time!  That was all I needed to do.  I learned a HUGE lesson that day.  I can do more that I think I can if I set my mind to it, stay focused, and work hard!  If there would have been a gold medal to be given at the gym that day, I’m sure I would have won it πŸ™‚
I am who I am today because of my experiences.  In every physical activity I have ever done, I’ve had to overcome asthma and have had to work harder than anyone.  I’ve learned that if I stay focused and remain positive I can reach my goals.
Never say “I can’t” and never quit!
I thank God for the childhood I had and for giving me a family who wouldn’t let me be a sick kid!