![IMG_1588.JPG](https://steemitimages.com/DQmf4GDypjq2GrzT3VK5swLU73pGbwraBipoWPDzGpk38HF/IMG_1588.JPG)
<center>**Valentine's Day Called For A Good Workout**</center>
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I had a pretty good workout yesterday as I am easing my body back into cardio and resistance training. My goals are to loose fat, I love my body, however I would like to be a little leaner. I moved to the Dominican Republic a few months back and since then I have been struggling to keep the weight off. Anyway, I have been able to maintain this weight and lucky haven’t gained much. I also have been doing a lot of [HIIT](https://steemit.com/fitness/@paolajane/train-with-jane-what-is-hiit-and-what-are-the-benifits) and [LISS](https://steemit.com/fitness/@paolajane/train-with-jane-what-is-hiit-and-what-are-the-benifits). 

Today I am trying a new format of my Train With Jane: Workout Of The Day videos. Instead of uploading a sped up version of my workout - I decided I will post each exercise individually at a normal pace. My form is never always perfect, but hopefully I’m able to give you all an idea of how it’s done. In order to do this I am posting an unlisted clip onto youtube and embedding them into my post for easier viewing. Let me know if you guys like it!
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<center>**Work Out Of The Day**</center>
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<center>**Exercise #1) Bench Sit To Alternating Lunge x30**</center>
In this exercise you will begin in a seated position on a bench or chair, your feet should be no further apart than shoulder width. After that, you stand up, squeeze those glutes and go into a lunge. Remember to always put your body weight into your heels. After you have done the lunge, you go back into a seated position on the bench. You can either alternate legs or do the same leg for 15 reps and then switch legs. 
<iframe width="560" height="315" src="https://www.youtube.com/embed/27RAZ9i6Wqk" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

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<center>**Exercise #2) Bench Squat To Plate Halo x20**</center>
In this exercise you will again begin in a seated position on a bench, your feet should be shoulder width apart and holding a plate at my chest (I’m using 10 pounds but remember to adjust to your fitness level). The first thing you will do is a squat to stand, remember to squeeze those glutes. Once you are standing and squeezing your glutes, you are going to rotate the plate around your head like a halo and end with the plate at your chest and then sit back down.
<iframe width="560" height="315" src="https://www.youtube.com/embed/I91jKfOj9t4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

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<center>**Exercise #3) Calf Raise To Standing Chest Press x20**</center>
In this exercise you will begin with the same plate at your chest and your feet a bit further than shoulder width apart. The first thing you will do is a calf raise, so you are simply lifting your heels off the ground slowly, and come back down onto your heels. After you have done the calf raise you will do a standing chest press with the plate, so you take the plate and extend it straight out ahead of you remaining steady from your chest. Repeat this movement, it’s a bit challenging but I enjoy it because I rarely see calf-compound movements that challenge your balance.
<iframe width="560" height="315" src="https://www.youtube.com/embed/lbCbk9pg6OI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

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<center>**Exercise #4) Bulgarian Split Lunge To Lateral Arm Raise (10 Each Leg)**</center>
In this exercise you will begin with one foot on the bench (you can be on your toes or the top of your foot flush against the bench, whatever feels more comfortable for you). I used a 5LB plate for this one, and you are just going to hold it at your side. If you are working your right arm, make sure that your left leg is the one on top of the bench and your right leg is forward, this will help with your balance. Once you are in position, you go down into a lunge, your knee doesn’t have to come down to touch the floor, remain approximately one inch off of the floor. Once you are down in the lunge position, hold it until you complete the lateral raise. *Make sure you don't raise the plate further than your shoulder like I am.* Come up, and repeat. After you have completed 10, move on to the next leg & arm. Hold on to a wall or surface for balance and again make sure you drive your body weight from your heels, not toes.
<iframe width="560" height="315" src="https://www.youtube.com/embed/8n_uhStIZRs" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

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Repeat this circuit 3-4 times. I did 3, since I was a bit crunched on time and I’m not going to lie, it was kind of killer for me. I burned 328 calories, and it took me approximately 40 minutes *(I take longer since I record this for you guys & again for my [instagram](http://instagram.com/paolajanefit/)).* This does not include my warm up & cool down. 

![IMG_1585.jpg](https://steemitimages.com/DQmfFtgt6G3ZrqgYjQjELHZWocvuKA7sKX9Bkb3KbwXnbT2/IMG_1585.jpg)

Thank you all for reading/watching, 
❤Jane