Samara Donald is: The Gym Coach

Make the most of your workout!

Monthly Archives: December, 2007

Hotel 300

Tis the season for travel, and if you’re a frequent traveler you know finding a decent hotel gym is not always easy. Here’s a good routine you can do in … Continue reading

December 31, 2007 · Leave a comment

10 for 10 walk

Here’s an easy interval walk to use as a warm up to any weight training session: Muscles Worked: All (cardio)Time to Complete: 10 minutesYou will need: Treadmill Start on a … Continue reading

December 30, 2007 · Leave a comment

Lunge Jumps

All right now if you’re like me, you ate and drank way more than you intended yesterday, so let’s work off that fat with this high intensity exercise. Muscles Worked: … Continue reading

December 26, 2007 · Leave a comment

Christmas Trees!

Ok Christmas is no time to be off your gym routine. BUT, this exercise will take you only 8 minutes or so, and it’s in the holiday spirit! Do it … Continue reading

December 25, 2007 · Leave a comment

Ab Paddle

Muscles Worked: AbsTime to Complete: 7 minutesYou will need: Just your body Lying on your back, arms and legs extended Keeping them straight, raise your arms and legs just off … Continue reading

December 24, 2007 · Leave a comment

Lawn Mowers

Kill two birds with one stone with this great move to work your shoulders and abs.Muscles Worked: Shoulders, AbsTime to Complete: 10 minutesYou will need: One light to medium weight … Continue reading

December 23, 2007 · Leave a comment

Step Ups

Muscles worked: Quadriceps, Hamstring, GlutsTime to Complete: 6-8 minutesYou will need: A bench (1-2 feet off the ground) plus dumbbells for the advanced move Start facing a bench (you can … Continue reading

December 23, 2007 · Leave a comment