Here’s What’s New
Introduction to Challenge by Gale Compton
- WORKOUT CHALLENGE FOR BEGINNERS, Nov 21st – Dec 21st.
Be sure to watch all the excerises below before beginning the challenge. Correct form is extremely important and should be followed in order to prevent injury. Here’s your printable Workout Challenge.
**This challenge is for adults healthy enough to perform high intensity exercise for extended periods of time. Be sure to consult with your doctor before beginning this or any other workout program.
Seal Jumping Jacks
Run in Place
Air Bicycles
Mason Twist
Reverse Crunches
Kitchen Push-ups (beginners)
Knee Push-ups (returning to workouts)
Plie Squat
Hip Extensions
Spartan Bows
Gale Compton
Certified Fitness Instructor
Fit Fabulous Forever
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WORKOUT CHALLENGE…October 24th – November 30th
Here are video demos for correct form:
Knee Push-ups
Military Push-ups
ABS 8 minute Workout for Tuesday
8 Minute abs Workout for Friday
Chair Dips
Burpees
Body Squats
Lunges
Gale Compton
Certified Fitness Instructor
fit fabulous forever
___________________End of Workout Challenge_______________
October 3, 2011
Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
10 push-ups (beginners and advanced)
30 seconds running in place
10 hip thrust (this can be performed without weight, with a dumbbell or ankle weight…you decide)
20 side planks (10 each side)
Knee Push-ups
Spartan Push-ups
Run In Place
Hip Thrust
Side Plank
Gale Compton
Certified Fitness Instructor
fit fabulous forever
______________________End of Today’s Workout________________________
September 29, 29, 2011
Today’s workout is all about abs. I’ve included 8 minute abs….one of my favorite workouts. Follow along!
Gale Compton
Certified Fitness Instructor
fit fabulous forever
______________________End of Today’s Workout________________________
September 26, 2011
Complete 4 total circuits. No rest between the two exercises; rest 30 seconds after each circuit. Before beginning, be sure to watch the videos for correct form.
10 Push-ups
20 Traveling Lunges (Total, 10 each leg)
15 Reverse Crunches
Push-ups
Traveling Lunges
Reverse Crunch
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_________________End of Today’s Workout_______________________
September 23, 2011.
Here’s another fat burning 10 Minute Workout. Complete 8 total circuits. No rest between the two exercises; rest 30 seconds after each circuit. Before beginning, be sure to watch the videos for correct form. Today’s circuit is designed to burn fat and tone at the same time.
30 seconds Squat Jumps
10 seconds Push ups (works every major muscle group in the upper body)
Rest 30 seconds
Squat Jumps
Push ups
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_______________________End of Today’s Workout_______________________
September 22, 2011
Complete 8 total circuits. No rest between the two exercises; rest 30 seconds after each circuit. Before beginning, be sure to watch the videos for correct form. Today’s circuit is designed to burn fat and tone at the same time.
30 seconds Crossover Jumping Jacks
10 seconds Running in Place
Crossover Jumping Jacks
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_________________________End of Today’s Workout__________________________
September 21, 2011
I just finished this workout and believe me…it’s kick butt!!
Complete 8 total circuits. No rest between the two exercises; rest 30 seconds after each circuit. Before beginning, be sure to watch the videos for correct form. Today’s circuit is designed to burn fat and tone at the same time.
30 Seconds of Burpees
10 Seconds Body Squats
30 Seconds Rest
Burpees (beginners & advanced in this demo)
Body Squat
Gale Compton
Certified Fitness Instructor
fit fabulous forever
__________________________End of Today’s Workout__________________________
September 20, 2011
Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
20 seconds Run In Place
10 Inner Thigh Lift (5 each leg)
10 Side Step Lunges (10 total)
10 Alternating Leg Lifts (5 each leg)
Run in Place
Inner Thigh Lift
Side Step Lunge
Alternating Leg Lifts
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_______________________________End of today’s Workout_____________________________
September 19, 2011
Welcome to Monday…let’s get fit!!!
Complete 5 circuits, one exercise after the other without resting. Rest 30 seconds after each circuit. Be sure to watch the video demo before beginning.
10 Push-ups (knee, regular, bathroom vanity…you decide)
10 Side Step Lunges (5 each leg)
10 Alternating Leg Lifts
1 – 10 Count Plank
Knee Push ups (Beginners)
Spartan Push ups (Advanced)
Side Step Lunge
Alternating Leg Lifts
Plank
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_____________________________End of Today’s Workout_________________________
15 Crossover Jumping Jacks
10 Plie Squats
10 Foot to Foot Crunch
10 Chair Dips
Crossover Jumping Jacks
Plie Squats
Foot to Foot Crunch
Chair Dips
Gale Compton
Certified Fitness Instructor
fit fabulous forever
____________________________End of Today’s Workout__________________________
September 14, 2011
While in NYC I filmed this circuit for everyone. Complete 4 circuits, one exercise after the other without resting. Rest 30 seconds after each circuit. Be sure to watch the video demo before beginning.
- Go Sandra!!!
10 Crossover Jumping Jacks
10 Spartan Bows
10 Jump Squats (land softly)
10 Push Throughs
Video Demo of all 4 exercises.
Gale Compton
Certified Fitness Instructor
fit fabulous forever
__________________________End of Today’s Workout______________________________
September 12, 2011
Complete 8 circuits (one exercise after the other). 10 seconds rest between exercises. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting. I was recently in New York City visiting my daugter and filmed this short video demonstarting today’s workout.
30 Seconds Crossover Jumping Jacks
10 Seconds squat jumps
Rest 10 Seconds and repeat for a total of 8 circuits.
Video Demo
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_______________________________End of Today’s Workout_________________________
September 6, 2011
Fall’s just around the corner, a new year is not far behind, and I’m asking you to do something a little different. Instead of waiting on 2012 to get into shape and change your eating habits, let’s start the new year with a whole new you. By doing these 10 Minutes workouts you will begin to see changes in your body….changes you’ll love. So let’s get going and make the rest of 2011 work for you!!!
10 Minute Body Transformation for home, work or while on the road. By devoting only 10 minutes a day, 6 days a week, you will be on the road to fit fabulous forever.
Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
10 Cross Over Jumping Jacks (I love these to get the heart pumping)
10 Push-ups (beginner and advanced video demos, you choose)
10 Spartan Bows (Great for toning the lower body and improving balance)
10 Air Bicycles (5 each side) (I did 100 of these last night and I’m feeling it this morning!)
Cross Over Jumping Jacks
Knee Push ups (Beginners)
Spartan Push ups (Advanced)
Spartan Bows
Air Bicycle
Gale Compton
Certified Fitness Instructor
fit fabulous forever
________________________End of Today’s Workout__________________________
September 3, 2011
IT’S SATURDAY Fit Fabulous Friends and you what that means…time to kick it up a notch!!!!
Today we’re doing two exercises and 8 circuits. This may seem like a whimpy workout but it’s actually kick butt.
Complete the Seal Jumps, rest 10 seconds, complete the mountain climbers, rest 10 seconds and repeat this sequence for a total of 8 times. Be sure to watch the videos before beginning…no stopping after you start. 
30 seconds of Seal Jumping Jacks
10 seconds of rest
16 Mountain Climbers
Seal Jumping Jacks
Mountain Climbers
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_____________________End of Today’s Workout_____________________
September 2, 2011
It’s Friday!!! Let’s get in a good 10 Minute workout to kick start the weekend.
Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
10 Push-ups (I’ve included videos for beginners and advanced)
10 Cross-Over Jumping Jacks
10 Plie Squats
1 10 Count Plank
Knee Push-ups
Spartan Push-ups
Cross-Over Jumping Jacks
Plie Squats
Plank
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_____________________End of Today’s Workout__________________
September 1, 2011
Complete 3 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
20 seconds Run In Place
10 Inner Thigh Lift (5 each leg)
10 Alternating Leg Lifts (5 each leg)
10 Side Step Lunges (10 total)
Run in Place
Inner Thigh Lift
Side Step Lunge
Alternating Leg Lifts
__________________________End of today’s Workout____________________
August 31, 2011
Complete 4 circuits without resting; rest 30 seconds after each circuit. Be sure to watch all the vidoes before beginning the workout.
10 Mountain Climbers
10 Push Throughs
10 Spartan Bows (great for legs, qlutes and balance)
10 Plie Squats
Mountain Climber
Push Through
Spartan Bows
Plie Squats
Gale Compton
Certified Fitness Instructor
fit fabulous forever
___________________________End of Today’s Workout______________________
Complete 4 circuits without resting; rest 30 seconds after each circuit. Be sure to watch all the vidoes before beginning the workout. Today’s workout is designed especially for anyone beginning a new fitness program. This is a perfect way to begin! So let’s get started.
15 Wall Push Ups
15 Chair Squats
10 Foot to Foot Crunch (5 each side)
10 Hip Extensions (5 each leg)
Wall Push Ups
Chair Squats
Foot to Foot Crunch
Hip Extensions
Gale Compton
Certified Fitness Instructor
fit fabulous forever
____________________________End of Today’s Workout_______________________
Today’s workout burns fat like crazy and hits every major muscle group. It’s a challenge but you can do it. So, let’s get going and make this week a good one!
10 Minute Body Transformation…for home, work or while on the road. Complete the Seal Jumps, rest 10 seconds, complete the body squats, rest 10 seconds and repeat this sequence for a total of 8 times.
Complete this circuit 8 x’s.
30 Seal Jumps
Rest 10 Seconds
15 Body Squats (try to get your glutes below your knees if possible. If you have knee issues do a 3/4 body squat by stopping just before you’re parrell to the floor. Push from your heels, squeeze your glutes as you standup and flex those muscles…squeeze tight)
Rest 10 Seconds
Seal Jumps
Body Squats
Gale Compton
Certified Fitness Instructor
fit fabulous forever
_______________________End of Today’s Workout_____________________
Today we’re kicking it up a notch. So let’s get busy! Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
10 Power Jumping Jacks
10 Cork Screws
10 Body Squats
16 Hip Extensions (8 each leg)
Power Jumping Jacks
Cork Screws
Body Squat
Hip Extensions
Gale Compton
Certified Fitness Instructor
fit fabulous forever
__________________________End of Today’s Workout_________________________
Today we’re working on abs, core and obliques. Complete 3 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
10 Mountain Climber (5 each side)
20 Mason Twist (10 each side)
20 Foot to Foot Crunch (10 each side)
1 – 10 Count Plank
10 Oblique Floor Crunches (5 each side)
Mountain Climber
Mason Twist
Foot to Foot Crunch
Plank
Oblique Floor Crunches
Gale Compton
Certified Fitness Instructor
fit fabulous forever
________________________________End of Today’s Workout____________________________
Complete 4 circuits (one exercise after the other). No rest between exercises; rest 30 seconds after each circuit. If you aren’t familiar with an exercise watch the video demo before beginning the workout so there’s no break after starting.
20 seconds Run In Place
10 Inner Thigh Lift (5 each leg)
10 Alternating Leg Lifts (5 each leg)
10 Side Step Lunges (10 total)
Run in Place
Inner Thigh Lift
Side Step Lunge
Alternating Leg Lifts
_______________________________End of today’s Workout_____________________________
Be sure to follow along on Facebook.
