Thursday's Total Body/Cardio -- BeFit GO 30 Minute Total Body Burner

Today's workout comes from BeFit.  It is part of the mobile "GO" series. These exercises can up uploaded to a mobile device so you can take your workout with you.   It is a 30 minute high intensity interval training  (HIIT) workout.  The exercises are performed for 30-60 seconds with no rest between.  They are done in 4 blocks of 5-7 exercises (some exercises are two sided) with a 60 second rest between each block.

You will need the following equipment:  a set of dumb bells, a kettlebell (or one heavier weight--or you can use a milk jug filled with water--completely full is around 8 pounds), a medicine ball--if you don't have one, do the exercises without, and a mat or carpeted area.

The first two exercises are meant to be your warm-up.  I recommend doing your own warm up first and then using these two exercises as part of the workout.

I have several form/safety cues before you begin.

For the Bulgarian Split Lunge (she says squat--it's a lunge), you can use a coffee table, step or just do them with both feet on the floor.  Make sure to keep that front knee at 90 degrees--your knee should stay in line with your ankle.

You can modify the plank rows and regular planks by coming to your knees.  Only do this when you absolutely have to.  Remember to keep your bottom down--your alignment is the same as with a full plank, only your knees are now on the floor.

While performing the Sumo Deadlift with High Pull, as you lift keep your elbows in line with your shoulders.

For  the Single Leg Deadlift, remember to keep your back flat, chest up, shoulders down and back from your ears.

While doing the Froggers--go only as deep as you can--keeping your chest up.  Do not round your back!

If doing the plank row with rotation is too difficult--do it without the weights.  You can also modify further by going down to knees--coming up to 1 knee on the side rotation.

Only come up as far as you can for the Weighted Sit-ups.  You can also do these without the weight.

If jumping is an issue for you, perform the plyometric moves without jumping.  Take big steps and make big movements even if you go slower than she does.

They provide a couple of stretches at the end.  In addition to those, I'd recommend doing the full body stretch video.

For more mobile workouts from BeFit, follow this link:  Mobile Workouts

Wednesday's Wild/Warrior Workout + Tuesday's Trunk and Core BeFit GO/Blogilates

I spent most of yesterday at the vet with my dog--poor baby.    This is him.  Isn't he cute?

So since I didn't get to post yesterday, I'm including a short abdominal challenge to the end of the wild workout.

Keeping up with my shorter workout theme for the holiday season, this week's  wild workout comes from BeFit GO.  It is a 10 minute tabata workout that features 2 groups of 2 exercises doing each exercise for 20 seconds on 10 seconds rest for 4 rounds each targeting the legs and chest.  Since there is only 10 seconds of rest in between exercises, it is quite an intense cardio workout as well.

Please do a warm up on your own, and don't forget to stretch afterward--they do a couple, but not enough.

If you don't have a medicine ball, don't worry about it.  Do regular push-ups and hold a weight between your hands for the sit ups--or do them without any weight.  I couldn't get the video to link directly.  Click on the title below to get to the workout.

10 Minute Tabata Legs and Chest Workout

The ab workout challenge is from  blogilates.  It called "Waist Slimming POP Pilates to Wings by Little Mix."  In this challenge, there is a modification box in the the upper left corner to follow if the move she's doing is too challenging.

Monday's Muscle Work -- 20 Minute Shoulder Sculpting

Toned shoulders not only make your arms look better, they also make your entire upper body look better, especially when wearing a halter-type top or dress.

Today's video comes from BeFit GO.  It is an interval-type training class that takes you through a set of 6 exercises working for 30 seconds each and then repeats the entire sequence two more times.  The exercises focus on the upper body (mainly shoulders) and the core.  By doing the exercises with little rest, you will get a cardio workout as well.

There is very little warm up.  Please do one on your own--there is also very little stretching, please add a few more--especially upper body stretches.

You need a set of dumbbells for this workout--if you don't have any, you can sub out water bottles or cans.