Wednesday's Wild Warrior Workout -- Another 1,000 Calorie Burn Workout

Today's workout is another awesome and insane 1,000 Calorie Burn Workout from FitnessBlender.

It is a 94 minute long bodyweight only workout--only a mat or carpeted area is needed, a warm up and cool down with stretch are both included.

It is another mash up type of workout,  from the website:

In just this one video, you're going to find elements of high intensity interval training, bodyweight strength training, plyometrics, functional training, Pilates, kickboxing, yoga, and toning/strength workouts for each of the major muscle groups; abs, butt and thighs, and upper body. This is truly a mash up of so many different training types, which is part of what keeps things fresh and interesting over such a long workout video. It's also what makes the workout so effective.

Do what you can, modify when necessary and take longer breaks if you need to.

Here's your 5 minute bonus workout also from FitnessBlender:

Fast HIIT Cardio Workout to Boost Metabolism

Wednesday's Wild/Warrior Workout -- Brutal Kettlebell Cardio HIIT

Today's workout comes from FitnessBlender.  It is a HIIT (high intensity interval training) workout that incorporates cardiovascular exercises and kettlebell exercises that will provide a great total body workout.

As usual, if you don't want to jump, modify the move by making it bigger and more dramatic.    Watch your knees on squats and lunges, making sure to keep the knees bent at no further than 90 degrees.  When doing either move, you should be able to see you big toe.  If you can't, then your knee is shooting forward past 90.

When doing the kettlebell swing, remember to pop the hips forward--if you don't have a kettlebell, you can use one heavier weight or you can use a gallon jug filled with water, or a gym bag with short handles filled with books or magazines.

Be really careful with the clean and press.  If you can't control it without banging your forearm with the weight, go with a lighter dumbbell instead.

Most of the exercises will be done tabata style--20 seconds work, 10 seconds rest.  The exercises are divided into pairs (labeled A and B below) You will do each exercise twice (AABB) and then repeat the both twice again (AABB) for a total of 8 rounds or 4 minutes total.  The kettlebell strength exercises range between 1 and 2 minutes.

Here's a list of the exercises:

HIIT A: Pop Squats

HIIT B: Broad Jumps + Thigh Slaps

Kettlebell: Kettlebell Swings

HIIT A: Switchfoot Mt Climber

HIIT B: Lateral Burpees

Kettlebell: Clean & Press - one minute each side

HIIT A: High Plank Twists

HIIT B: Switchfoot Jumps

Kettlebell: Around the World

HIIT A: Double Burpees

HIIT B: Lateral Jumps + 3 Knees

Kettlebell: Long Lunge + Extension

You will then do a cardio burnout section--20 seconds each exercise with no rest:

- High Knees

- Jumping Jacks

- Butt Kickers

- Fly Jacks

- Boxer Shuffle

- Toe Touch Crunches

- Torso Twists

- March in Place

A warm up and cool down are both included.

Tuesday's Trunk & Core -- Core and Upper Body Strength

Yes, I missed another Monday post.  Monday's are really busy for me, so I decided to make Monday about Motivation.  I will post something motivational to start your week, along with the usual weekly challenge that I usually post directly to Facebook.

Since I post the Wild Workout on Wednesday, and Total Body on Thursday--you will get plenty of muscle work posts for the week.

Don't let this be an excuse for you to skip your workout on Mondays--there are plenty of past posts and videos on YouTube to choose from.

Enough about Monday, today is Tuesday, so that means core work.  Today's video comes from FitnessBlender and includes upper body strength training as well.

It is about 28 minutes long and consists of 3 groups of 3 exercises that are performed for 45 seconds with 15 seconds rest in between.  Each group is repeated twice.

You will need dumbbells, a bench, table, chair or step and a mat or carpeted area.

A warm up and cool down/stretch are both included.

From the website:

What if some of these exercises are too advanced for me?
These exercises are easily modified in order to be more beginner friendly. For example, if the full staggered hand push up is too hard, you can do the same push up from your knees. If a pike push up is too hard for you at this point, switch it out for a simple overhead press with dumbbells. Move as slowly as you need to (you can do fewer reps than Daniel does in the video), and only lift as heavy of a weight that you can control through the entire range of the exercise.

Wednesday's Wild/Warrior Workout -- The Dirty 300 Challenge

Since I shared my 300th post earlier this week, I though this workout was meant to be--the video was only uploaded 2 hours ago.

It comes from FitnessBlender.  It is a 300 repetition challenge.  You will do sets of 2 exercises for 25 repetitions each and then repeat.  There are a total of 6 exercises or 3 sets of 2.

Here are the exercises (from the website):

Push Ups

Jump Squats

Supine Plank Raises (single leg, alternating)

Thigh Slap Jumps

Burpees

Jackknife Crunches

No warm up, cool down or stretch are included.  Please do both on your own.

It is not timed, so take as much or as little time as you need in between exercises or sets.  If you follow along with him, it will be about 15 minutes.

I couldn't get the video to link directly from YouTube (the reason I think is because it's so new).  The link to the video is below the picture.

The Dirty 300 Challenge

Thursday's Total Body/Cardio -- Fat Burning Cardio

Today's workout comes from FitnessBlender.  It is a fat burning cardiovascular workout that will hit all the major muscle groups while burning a ton of calories.  It is about 35 minutes long.  It is a body weight workout.  No equipment is needed.

A warm up and cool down are both provided.

Here's the structure of the workout from their website:

Workout Structure: 40 seconds each exercise with 15 sec jog/boxer shuffle in-between each exercise. Do alternating sets of each group of two exercises for a total of two sets per exercise.

• Slow Burpee
• Jumping Jack
• Lateral Step And Reach
• Ventral Jacks
• High Knee Pause
• Fly Jacks
• Bicycle Crunch
• Lunge Jack (Alternating lunge, when in lunge hands at front ankle, stand with hands over head)
• Plank Slaps
• Stutter Jack (regular JJ motion but pause three times bottom, top and half way on the way up and down)
• Lateral Hops
• High Knee Jack (hands clap under thigh every time knee goes up, alternating)
• Side Leg Raise w/ Oblique Crunch
• Plank with Rear Leg Raise
• Toe Touch Kick (alternating)
• Jumping Jack

Modify wherever you might need to.

Monday's Muscle Work -- Quick Leg Burn

Today's muscle work focuses on the lower body.  It is a 20 minute beginner to advanced workout from FitnessBlender.  No equipment is needed.  There are 10 exercises, performing each for 1 minute with a 15 second rest in between.

A warm up and cool down are both provided.

Here is a list of the exercises you will be doing--from the website (note--his modifications are to make the exercise more challenging rather than easier):

Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lateral Jump (Difficult to modify; a weighted vest or ankle weights works best)
Ski Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lunges (Easy to modify, dumbbells at sides or medicine ball at chest is best)
Sumo Squat (Moderate to modify; medicine ball at chest or barbell on shoulders is easiest)
Straight Leg Dead Lift (Easy to modify; dumbbells or barbell at thighs are best)
Tip Toe Squat (Difficult to modify; because of balance issues weighted vest is best)
Calf Raises (Easy to modify; one dumbbell, same arm as leg is best, leaves one hand free for balance)
Plie Squat (Difficult to Modify; because of balance issues weighted vest is best)
Single Leg Bridge (Difficult to modify; placing a dumbbell on the hips is best but makes balance more difficult)

Wednesday's Wild/Warrior Workout -- Fat Burning HIIT Cardio

Today's workout comes from FitnessBlender.  It is a 20 minute fat burning HIIT workout.  It consists of 5 exercises performed tabata style (20 seconds work with a 10 second rest) done 4 times.  Please modify to lower impact if you don't jump.  A warm up and cool down are both included.

Saturday's Stretch and Flexibility -- Lower Body and Upper Body Active Stretch

Yay!  I love Saturdays!  It means stretching and I sooooo need to stretch more!!!

Today I'm posting two stretch routines from FitnessBlender .  They are a little bit different from most stretch routines. The first one is lower body specific.  You will actively stretch some muscles as you contract and tone others (usually the opposing muscle).  Balance is key factor here as well, which is something that is always good to work on.  There are 8 stretches total.  Each stretch is held for 60 seconds with a 15 second rest in between.

The second one is upper body specific plus lower back.  There are also 8 active stretches in this routine.  It is done the same way.

Thursday's Total Body/Cardio -- Interval Cardio and Strength Sandbag Workout

Don't stop reading this just because you don't have a sandbag!!!  You can sub it out with a duffle bag that is filled with some books or magazines.  Wrap them in a towel so they don't shift around too much.  Make it heavy enough to be challenging, but not so heavy that you can't control it.

Today's brand new workout comes from FitnessBlender.  It is 22 minutes long and includes a warm up and cool down, so the workout is only maybe about 15 minutes long.

Monday's Muscle Work -- Upper Body and Abs Supersets

Doing supersets is a great way to get a strength training workout in in less time.  Instead of doing a set of one exercise, resting and then doing another set, you go right into a second exercise for a different muscle group, so while you are doing the second exercise, the muscles used in the first exercise get their rest.   You then repeat your second superset in the same way.

Today's workout comes from FitnessBlender.  It alternates between upper body and abdominal/core exercises to make up the supersets.  The upper body exercise is done for 10 reps, the core exercises are 20 reps, then both exercises are repeated.

There is a total of 6 groups of exercises.

A cool down and stretch are included, but not a warm up, please do that on your own.

Thursday's Total Body/Cardio -- Calorie Burning Low Impact Workout

It's been a little while since I've posted a FitnessBlender workout.  Today's workout is a 25 minute low impact calorie burning workout for beginners.

It consists of 6 groups of 2 exercises, 15 seconds on 10 seconds off x 2.  No equipment is needed except for an optional exercise mat.

A warm up and cool down are included.