Wednesday's Wild/Warrior Workout -- The 500 Workout -- Fat Killer

Today's workout comes from another new channel I found on YouTube called Insane Home Fat Loss.

It consists of 5 exercises (the reps aren't all done at once):

Frog Jumps - 100 reps

Burpees - 50 reps

Knee to elbow plank - 100 reps

Push Ups - 50 reps

Mountain Climbers - 200 reps

No warm up or cool down are provided.  Please do those on your own.

Thursday's Total Body/Cardio -- Kickbox for Weightloss

Today's workout comes from Janis Saffell who has her own channel on YouTube. She is known for kickboxing workouts.

This video is from a workshop/class similar to one that I might go to for continuing education.  It doesn't have the sound quality like a workout video that is produced for in-home workouts, but the energy of doing this to a live crowd is there. It's more like a real class that you would take at a club or fitness center.

Thursday's Total Body/Cardio -- Power Walk 2

Today I'm sharing a low impact power walk workout from The Biggest Loser.  There are 4 different walks on the DVD. this is Walk #2.

Light dumbbells (2-3 lbs.) are used to bring in some arm exercises to make it a total body workout.  By the end of the 15 minutes, you will have walked approximately 1 mile.  A warm up and cool down with stretch is included.

Tuesday's Trunk and Core -- Flat Stomach Fat Melter

I've posted over and over again, that you cannot get a flat stomach or lose body fat just by exercising.  What you eat is extremely important!

That being said, today's video combines fat burning cardio with strength and toning exercises geared towards your abdominal muscles.  It is from blogilates and is about 8 minutes long.

Use a mat or do on a carpeted floor.  I don't know how she is doing some of these exercises on a hard wood floor!

Listen to your body--modify if and when you need to.

Wednesday's Wild/Warrior Workout -- Cardio Extreme Workout

Today's workout comes from BeFit as part of the 30 Day Fat Burn series.

It is a 10 minute workout that takes you through 20 repetitions of  8 different strength exercises, followed by a 2 minute push made up of 4 cardio exercises.

There is no warm up or cool down provided, please do those on your own.  You will need a set of dumbbells.

Workout Moves:

Squat Press to Kick

Lunge & Row

Alternating Lunges & Lateral Raise

Tree Pose & Bicep Curl

Tree Pose & Hammer Curl

Plie' Squat to X Overheads

Chest Fly & Single Leg Bridge

Tricep Dip to Toe Touch

2 Min Cardio Push:

180 Squat Spins

Crossover Jacks

Jogger's Punch

Ski Jumps

Thursday's Total Body/Cardio -- Tone it All in 10 Minutes Tabata

Today's workout comes from POPSUGAR.  It is a 10 minute tabata style workout that takes you through two four minute rounds of two exercises.  These exercises are alternated for 20 seconds of work and 10 seconds rest doing each exercise four times total.

A short warm up is included.  No special equipment is needed except for an optional mat/carpeted area.  She starts out with the modified version and picks it up from there.  Do the highest level you can while maintaining proper form.

There is no cool down or stretch, please do those on your own.

Thursday's Total Body -- 500 Calorie Total Body HIIT + an Ab challenge

I found a great full body workout from another new channel on YouTube today.  The channel is called Christine Salus, she's the instructor, and the workout is a 500 Calorie Total Body HIIT + an Ab Challenge.

The routine's format is as follows (from the video):

Part 1: Complete 4 rounds of the following exercises (50 seconds work, 10 seconds rest) for a 20 minute workout

1) Speed Skaters
2) 4x Supermans, 4x Tricep pushups
3) 4x switch lunge, 4x squat jump
4) 4x lateral jumps (1 legged), 1 burpee
5) 4x side plank toe touches, 4x crab toe touches

8 Minute Ab Challenge: Complete 2 rounds of the following exercises (50 seconds work, 10 seconds rest)

1) 4/4/4 (crunch, pulse & static hold)
2) tuck abs over ball
3) oblique twists
4) swimmer abs

She goes over each of the moves first and gives modifications.

There is no warm up or cool down.  Please do those on your own.

Here's another 5 minute bonus video:

Crazy 5 Minute Home Cardio Workout

Thursday's Total Body -- HIIT Mash Up

Today's workout has something for everyone.  

From jessicasmithtv, this workout includes kickboxing, sculpting, HIIT, cardio, Pilates, toning, and fat burning.  It is one hour long.  You will need a set of weights, a mat and two paper plates if on a carpet or two small towels or wash cloths if you are on a regular floor for sliding.

A warm up and cool down are both included.

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

Today's crazy workout comes from D180Fitness.  It is a high intensity interval training (HIIT) workout that consists of 7 circuits.  He explains each of the exercises performed for the circuit before you do them.

There is no warm up--it's really important to do one, especially when doing a HIIT workout.

The first circuit is for the upper body.  It consists of 3 exercises:  dive bombers, plank jacks and break dancers.  He gives a modification for the dive bombers and the break dancers.  You will do 5 reps of each and then repeat the circuit for as many rounds as possible (AMRAP) for 50 seconds.

The second circuit focuses on the lower body.  The exercises are:  jump squat and glute busters, 10 of each continuing again for 50 seconds.

Circuit 3 goes back to upper body.  Here you will do 3 reps of the following 3 exercises:  inch worms, donkey kicks and plank hops (watch the video to see how all of these are done), again for 50 seconds.

Circuit 4 --lower body--alternating jump lunges and cross squats, 10 reps each for 50 seconds.

After a break, you will now repeat each of these circuits again with less time between circuits.

Circuit 5 -- upper body --starts with a plank challenge--60 seconds in front plank, 30 seconds in side plank,  30 seconds on the other side--he gives a modified version if you absolutely need it.  You will do this 3 times.  Remember, for the front plank, keep the abs engaged and the body in-line from the crown of your head to your heels--don't let your hips drop either.  For the side plank, keep your chest open and your shoulders back and down--envision your upper back is pressed against a wall.  This one is 6 minutes long--hang in there!

Circuit 6 --lower body--30 seconds of speed squats, 30 seconds alternating (jump) lunges, 30 seconds of glute busters and 30 seconds of jump squats--1 time each.

Circuit 7 is a tabata--4 minutes total 20 seconds work 10 second rest for 8 rounds.  The exercise is pulse push ups--do what you can in that 20 seconds.

Circuit 8 is another tabata--1 arm burpees 20 seconds work 10 seconds rest for 8 rounds--again he gives a modification using both hands--if that's too much you can step it back and forward instead of jumping.

Don't forget to cool down and stretch afterward--this is a total body workout--stretch your entire body.

The link to the workout video is below the picture.

Inferno Fat Burning Session

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.

Wednesday's Wild/Warrior Workout + an Ab Challenge -- Metabolic Booster + 100 Waist Whittlers

Today's workout is another one from the 30 Day Fat Burn series from BeFit.  It is called Metabolic Boost.

It is an intense 10 minute workout that includes the 4 cycles for 4 exercises, done for 30 seconds each.  Each cycle is a progression from the previous cycle--modify to the earlier exercise if you need to.

The exercises included are:  

Squat

Plank

Alternating Back Lunge

Mountain Climber

Squat Jump

Up Down Planks

Alternating Jump Lunges

Push-Up Climber Combo

Squat Jump/ Heel Click

Side Plank/ Hip Pulse Combo

Lunge Pulse

Crawls to Climbers Combo

Squat Pulses

Side Plank/ Hip Pulse Combo

Lunge Pulse

Climbers to Alternate Reaches

No warm up or cool down/stretch are included, please do those on your own.

Since I didn't post yesterday, I thought I'd add a wild ab challenge from blogilates as well.  Do as many as you can with great form.

Wednesday's Wild/Warrior Workout -- Maximum HIIT Workout

This workout comes from the BeFit 30 Day Fat Burn program.  It is called the Maximum HIIT Workout.  It consists of alternating variations of jumping jacks with strength moves that provide your "rest" time.

Again, modify if you shouldn't jump.  Do half or heel jacks or squats with the arm movements they are doing.

You will need a set of dumb bells.  It is a 10 minute workout.  If you have the time and the energy, do it twice.

Here's a list of the exercises you'll be performing (from YouTube):

Jumping Jacks

Bicep Curl

Cross Jacks

Shoulder Press

Leg Curls Jack

Squat Bounce

Push Jack

Pulsing Jump Lunges

Cheerleader Jack

Alternating Plank Ups

Rotational Jack

Pulsing Jump Lunges

Squat Jacks

Face Down Jacks

Please do a warm up and cool down/stretch on your own.

Thursday's Total Body/Cardio -- Total Body Shred

Today's workout comes from BeFit.  It is part of a 30 Day Fat Burn program.

The first video is an introduction to the 30 Day Fat Burn program:

The second video is a 12 minute total body interval routine that alternates between strength and power exercises, each performed for 30 seconds and then 30 seconds rest.

You will need a set of dumbbells.  The "warm up" they provide is NOT enough, please do a longer one on your own.

They do have someone showing modifications.  The "power" moves are variations of the strength exercises done prior.

Here is a list of the exercises performed:

Squats

Squat Jumps

Dumbbell Row

Power Rows with Rotation

Reverse Lunges

Power Lunges

Dumbbell Shoulder Press

Alternating Power Press

Bicep Curl

Push-Up

Push-Up Shoulder Taps

Plie' Overhead Tricep Combo

Please cool down and stretch on your own as well.

Here is a link to the video playlist so far:  30 Day Fat Burn Workouts

Thursday's Total Body/Cardio -- Love HIIT Love

This workout is from Realfittv.  It was posted in February--because of Valentine's Day, but I didn't see it until now.  So I'm sharing it in March, so what?

It's called Love HIIT Love.  I just have to warn you, there are A LOT of squats and overhead presses in this workout.  The entire workout is done standing--weights are optional.  The workout is 20 minutes long.

She provides both a warm up and cool down/stretch.

Here's the breakdown of the workout (from YouTube):

Each move is done for 50 sec/10 sec rest

1. Wide Squat + Shoulder Press
2. High Knees
3. Narrow Squat + Shoulder Press
4. Double Knee Tuck Jump
5. Plie Squat + Shoulder Press
6. Tuck Jump with a Twist
7. Wide Squat + Shoulder Press
8. Skaters
9. Narrow Squat + Shoulder Press
10. Standing Pendulums
11. Plie Squat + Shoulder Press
12. Lateral Jump with Knee Lift

Once again I couldn't get the video to load directly.  The link is below the picture

Love HIIT Love

Wednesday's Wild/Warrior Workout -- HIIT -- Exercises to Burn Calories

This workout keeps you moving without stopping, it's called "Burn 1 Million Calories."  Yes, it is exaggerated, but you will burn a ton of calories if you bring your highest level of intensity to each move.  It comes from XHIT Daily. 

It is only a little over 9 minutes long.  There are 12 exercises.  Most are performed for 30 seconds, a few for 60.

Here's a list of the exercises:

Jumping Jacks (30 sec)

High Knees (30 sec)

Squat Jumps (30 sec)

Alternating Lunges (30 sec)

Squat Taps (60 sec)

Frog Jumps (30 sec)

Back Lunge to High Knee (30 sec)

Skater Hops (30 sec)

Mountain Climbers (60 sec)

Push Ups (30 sec)

Bicycles (60 sec)

Standing Elbow to Knee (30 sec)

Please do a warm up and cool down/stretch first.

Please wear shoes--why she's barefoot, I really don't know--there are too many high impact moves to do this without the proper shoes.  Modify when needed.  If you really need to take a rest break, take one.  It's your workout.

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.

Wednesday's Wild/Warrior Workout -- HIIT (33:44 seconds to death)

Today's crazy workout comes from another new channel I found on YouTube called D180Fitness.

It is an intense HIIT (high intensity interval training) workout that first takes you through 6 exercises (push ups, jump squats, mountain climbers, jump lunges, burpees and glute busters) with no rest time in between for 2 rounds.

Secondly, you will go into a ladder workout with burpees (without push ups), dive bombers and jump lunges starting with 10 reps down to 1.  This is a time challenge, getting as far as you can in 3-1/2 minutes.

From here you will have three 1 minute circuits.  First, you will have 3 different upper body exercises (bear crawls, cross climbers and in/out push-ups) performing each 5 times for a total of 1 minute.  Then 3 different lower body exercises (glute busters, in/out squats and criss cross squats) are done the same way but 10 reps of each for 1 minute.  The next 3 exercises (side to side squats, burpees with a spin jump and pendulum swings) are back to 5 reps each.  These 3 circuits are repeated again with only a 10 second rest in between (take more time if you need it).

Finally, it ends with a squat challenge, 30 seconds of squats and then he slows the squats down for a bit and you finish up with another 30 seconds of squats.  WHEW!!!

It is challenging--c'mon, it's not called 33:44 to death because it's easy!!!

There is no warm up or cool down.  Please do those on your own.  If you don't want to jump, just pop up onto the balls of your feet.  If you have knee issues, do not take the knees past 90 degrees on the squats. Do the highest level of each exercise that you can with great form.  This workout is meant to exhaust you.

Tuesday's Trunk and Core -- InTENse Plank Challenge

Today's workout comes from RealFitTv.  It is a HIIT (high intensity interval training) workout that alternates between 30 second cardio exercises and 30 second plank challenge exercises.  Remember you've got to burn the fat above to see those awesome muscles below!

A warm up and cool down are included, the actual HIIT workout is only about 10 minutes long, but is very inTENse!!!  Try to do the planks on your toes, but modify to your knees (butt down) if you just can't hold it any longer.  You can modify to your forearms if you have issues with your wrists.

Thursday's Total Body/Cardio -- Partner Workout

Studies have shown that if you exercise with a buddy you will work harder and stick to it longer.

Today's workout is meant to be done with a partner.  You can help, encourage and challenge each other while getting in a great workout.

If you move from one exercise to another with little rest, you can add that cardiovascular element to it as well, or for even more calorie/fat burning add in 45 second jogs/high knees/jumping jacks, etc. in between each exercise.

Please do a longer warm up and don't forget to stretch!

Wednesday's Wild/Warrior Workout -- Insane 10 Minute HIIT Tabata

Today's workout comes from LiveExercise.

It is a 10 minute HIIT Tabata workout that has 3 high intensity exercises that are done for 20 seconds with 10 seconds rest.  This is repeated for 6 rounds before moving onto the next exercise.

As a bonus, during the "rest" time, the instructor adds a second exercise for more intensity if you'd like.

Make sure you are lifting enough weight to feel the bicep curls, but not so much that you can't control them.  A resistance band is definitely recommended here over dumbbells.

There is no warm up included.  Please do that on your own.

Please cool down and stretch on your own as well.