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 deadli…

Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing!By Amanda Paschall

Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing!By Amanda Paschall

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 …

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 i…

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 ladd…

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 o…

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@gma…

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!…

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…

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. Devel…

Hello Friday Flexors!!! This is Amanda back at you again!! This week's Stage of Change is Action. During the Action Stage you begin taking steps in your action plan that will move you towards your goals. Here are some tips that you may find helpful: 1. Remember to celebrate and reward yourself when you take actions towards your goal. 2. Make use of…

Hello Friday Flexors! I've got a two-move, 10-minute EMOM, every minute on the minute, workout for your. Your two move are lunge jumps and standing oblique crunches. Lunge jumps are completed on the evening minutes and standing oblique crunches on the odd minutes. Grab your water and Lets Go! Support the show Find me on Instagram @ flex.on.Friday o…

Hello Friday Flexors!! This is Amanda back at you with more on the Stages of Change. This week's Stage of Change is Preparation. During the preparation stage: 1. Write down your goals so you can have clarity and direction to move towards your goal. 2. Find resources that can provided encouragement and support. 3. Write down a plan of action. It's o…

Hello Friday Flexors!!! This is Amanda back at you with another fun and challenging workout. This week we are focusing on our shoulders!!! If you have shoulder injuries or issues, I would suggest skipping this episode. The moves today are an Arnold press, front shoulder raises, and delt flies. You will complete 4 rounds of each move working for 30 …

Hello Friday Flexors!!! This is Amanda back at you with another Stage of Change. This week's stage is Contemplation. During the Contemplation Stage there is a desire for behavior change. Her are some questions to ask yourself: 1. What behavior do you want change? 2. Is there a reason or motivation for your change? 3. Is there something keeping you …

Hello Friday Flexors!! This is Amanda back at you with another mash-up workout with some of my favorite moves from previous episodes!! The moves today are push up, over head shoulder raise, tricep extensions and a curl and press. You will complete 4 rounds of each move working for 30 seconds and resting for 15 seconds. You will use a mini band for …

Hello Friday Flexors!!! The New Year is a great time to set new intentions or reaffirm your commitments to particular actions or behaviors. This week we are talking about the first stage of change : Precontemplation During this stage of change, there is no behavior changes wanted. Join me next week to continue the discussion on different Stages of …

Hello Friday Flexors, This time of the year New Year's resolutions are all the rage; Join me over the next few weeks to explore the stage of change. Instead of a quick fix; we are going to explore the idea that we are always in change and what does that mean to reach whatever goals we set for ourselves. If you want a PDF of all the Stage of Change …

Hello Friday Flexors!!! This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!! You have four moves this week You will complete four rounds of each move working for 30 seconds and resting for 15 seconds The 4 moves for your workout are a superman, V-Ups, Plank Pull Through and toe touch crunches, I …

Hello Friday Flexors!!! This is Amanda back at you with a fun and exciting workout for you. Today's workout is a 500 Rep Challenge. You will complete 50 reps each of the following moves and complete them in order: (Take short breaks as you need them but try to complete the workout as quickly as you can) Jumping Jacks Dumbbell Rows Squats Sit Ups Le…

Hello Friday Flexors!!! This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!! Your warm move is a double heisman You will complete four rounds working for 20 seconds and resting for 10 seconds The 3 moves for your workout are a Jumping Jack/Squat combo, single-leg inch worm with a push up and high…

Hello Friday Flexors!! Your medicine ball challenge week workout is a 10 Minute EMOM The two movements are lunges and push ups. Even Minutes | Complete 20 lunges (10 ea. leg) Odd Minutes | Complete 10-15 push ups Set your timer and have some fun!!! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until…

Hello Friday Flexors This week is a lower body focus!!! The moves are squats to a press, side lunges with a press and deadlifts. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds 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 …

Happy Halloween Friday Flexors!! Here's quick 10 Minute EMOM to keep your energy up to take on the day!! The two movements are burpees and lateral hops. Set your timer and have some fun!!! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next Time... Keep Flexing!…

Hello Friday Flexors This week the moves are toe taps, sit ups with a press and burpees. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds 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.Frid…

This week Friday Flexors The moves today are a knee drive, plank with a tap and seat oblique crunches. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds 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 …

This week Friday Flexors The moves today are push ups, tricep extensions and a curl and press. You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds 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.o…

Hello Friday Flexers!!! This week and the next several weeks we will be using a medicine ball as a part of our workouts! You want a medium size medicine ball. So a weight the you can move for four rounds and that will challenge you. The moves today are high knees, bent over row and sit ups. You will complete 4 rounds of each move, working for 30 se…

Hump Day Workout Targeting Your Upper Body!! Filthy 50 = Complete 50 Reps of Each Move Bicep Curl Tricep Extension Shoulder Press Front Shoulder Raise Delt Fly Row Use a medium size weight and get after it!! For video of how to complete the move or to tell me how much you loved the workout find me on IG at flex.on.friday Support the show Find me on…

Hi Friday Flexors!!! For our upcoming episodes you will need a medicine ball what is a medium weight for you. It's okay to have couple medicine ball options as well. Each week will target a different area of the body. Join me Friday to get started. As always, Keep Flexing!! Support the show Find me on Instagram @ flex.on.Friday or email me at wefle…

Hello Friday Flexors!!! I've got a BONUS ban workout for you! The 3 moves are glute kickback, lateral walks and glute bridge. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You can…

It's CHALLENGE WEEK!!! Get warmed up and then complete either Band HIIT Core and Cardio or Band HIIT Upper and Lower body back-to-back! And for a finisher complete Dumbbell HIIT Workout | Core from last season. It will be a challenge but you are ready for it. Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday on Inst…

Hi Friday Flexors!!! I have three stretches focusing on your lower body. The moves are a seated quad stretch, a bent knee hip abductor and a calf stretch. We will hold each stretch for 15 seconds and go through them each once. Let me know what you think of the stretch combination and how you incorporate it. Email me at weflexonfriday@gmail.com tag …

Hello Friday Flexors!!! I've got a FULL BODY workout for you. The 3 moves are Squats with a knee drive, lat pull downs and plank jacks. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.co…

Hello Friday Flexors!!! Toady's stretch is a calf stretch. Stand tall Extend your arms out in front of you and place them against a wall. With your feet in a split stance, left foot forward and right foot a foot behind Lower your chest towards the wall, keeping your right heel on the floor as you move. hold the stretch for 15-20 sec each leg let me…

Hello Friday Flexors!!! I've got a core inspired workout for you. The 3 moves are standing knee tucks, plank with a leg lift and flutter kicks. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@…

Hello Friday Flexors!!! Toady's stretch is a chest and back stretch. Stand tall Interlink your fingers on top of your head. Pull your elbows towards each other behind your head. hold the stretch for 15-20 sec let me know what you think of the stretch and how you incorporate it. Email me at weflexonfriday@gmail.com tag me on Instagram flex.on.friday…

Hello Friday Flexors!!! I've got a cardio inspired workout for you. The 3 moves are jumping jacks, high knees and side shuffles. All will be completed with a mini resistance band. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You …

Hello Friday Flexors!!! Toady's stretch is a tricep stretch. Bend and raise your left elbow as close to your left ear as you can. Use your right hand to push your left elbow behind your head hold the stretch for 15-20 sec Repeat on the opposite side let me know what you think of the stretch and how you incorporate it. Email me at weflexonfriday@gma…

Welcome back Friday Flexors!! This season you will need either a min band or larger resistance band for each episode. The thicker your band is the more resistance it will provide. I recommend a medium to heavy band. The 3 moves are squats, deadlifts and lunges. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds. A…

Hello Friday Flexors!!! Toady's stretch is a seated quadricep stretch. Sit upright on the edge of a bed or couch with your left knee is bent in front of you Sit with your left hip near the edge of where you are seated Extend your right leg behind you placing your knee on the floor Repeat on the opposite side hold the stretch for 15-20 sec each side…

Welcome back Friday Flexors!! This season you will need either a min band or larger resistance band for each episode. The thicker your band is the more resistance it will provide. I recommend a light to medium band. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are push ups, front shouder …

Hello Friday Flexors!!! Toady's stretch is a bent-knee hip abductor stretch. Stand with you legs wider than shoulder width apart Push your hips back and down bending your right knee and keeping your left leg straight Stand tall and repeat on the opposite side hold the stretch for 15-20 sec each side let me know what you think of the stretch and how…

Hi Friday Flexors!!! For our upcoming episodes you will need 2 bands. You will need a mini band and a larger and longer resistance band. The thicker the band, the more resistance it will have. Each week will target a different area of the body. Join me Friday to get started. As always, Keep Flexing!! Support the show Find me on Instagram @ flex.on.…

Friday Flexors join me each Wednesday over the next few weeks for a new stretch. Can't wait to hear what you think of the stretches. Find me on Instagram at flex.on.friday Email me at weflexonfriday@gmail.com Until next time, Keep Stretching! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com. Until Next …

Welcome back Friday Flexors!! This week I have a BONUS dumbbell workout for you!!! We still have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are a dumbbell shoulder combo, row to tricep extension and bicep curl to shoulder press. As always I would love to hear from you. Email me at weflexonfrida…

It's CHALLENGE WEEK!!! Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back! And for a finisher complete Contender HIIT Workout - Session three from last season. It will be a challenge but you are ready for it. Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday on Instagram. If you want to supp…

Welcome back Friday Flexors!! This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are dumbbell side lunge with bicep curl, toe touch crunches and person makers. As always I would love to hear from you. Email me at weflexonfriday@gma…

Welcome back Friday Flexors!! This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds. The moves this week are dumbbell press jacks, plank rows and lunges with bicep curls. As always I would love to hear from you. Email me at weflexonfriday@gmail.com. You c…