Thursday's Total Body/Cardio Workout -- New 31 Day Video Challenge

Keeping in theme of trying something different, today's workout comes from another new channel on YouTube called AXFIT.  I get a lot of ideas for my interval classes from here.  I just noticed a 31 Day Challenge that was posted by them.  It started on May 1, but you could start it today!  The first video is the introduction.

Since today is total body, I posted the Day 5 full body workout.  They are doing a deck of cards workout similar to those I've posted in the past (another deck of cards workout).  One exercise per suit doing as many reps as the number on the card.

These are short workouts that have no warm-ups or cool downs.  Please do those on your own.

This was day 1

and day 2

You can find the rest of the workouts here:  Challenge Workouts

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.

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.

Wednesday's Wild/Warrior Workout -- Chiseled Cardio Plyometrics

This workout from LiveExercise has both cardiovascular and conditioning exercises.  It is done boot camp style.

Skip the static stretches at the beginning.  Dynamic stretches (moving while you stretch) are better at the beginning of a workout, static stretches are better at the end.

You need a jump rope and 1 or 2 resistance bands.  If you don't have a rope, jump in place.  If you don't have a strap to put your band up high or low--do the exercises without the resistance or use dumb bells where you can.

On the sit ups--keep the elbows back and the feet on the floor.  She is cheating big time by picking up her foot.  If you can't come up without lifting your feet up, then only come up part way.  If coming up all the way bothers your back, then only come up part way as well.

Tuesday's Trunk and Core -- POP Pilates: Intense Ab Workout

Today's workout comes from Cassey Ho of blogilates.  It is an intense 10 minute workout that focuses on the abdominal muscles.  Make sure you warm up a bit first before doing this workout.  You could also do this at the end of a cardio or other strength training workout as well.

Questions/comments?  I'd love to hear them!!!

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 -- 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

Thursday's Total Body/Cardio -- P90X 10 Minute Workouts

I first tried P90X by checking the set of DVDs out of the library.  I really liked the program because the workouts were divided for cardio, upper body, lower body, yoga, kickboxing etc.   It was not boring at all.

Just a note--these workouts can get pretty intense.  You can always modify and/or bring it down a notch if it gets too crazy.

Today I'm posting two 10 minute workout videos from P90X creator Tony Horton via POPSUGAR.

In the first workout and bonus exercise video a medicine ball is used, but you can use a 5-8 pound dumbbell or kettlebell.

These workouts alternate between strength and cardiovascular exercises--10 total--each done for 1 minute.  You can do the workouts separately, or one after the other for a bigger challenge.

There are a lot of push-ups in this workout--modify if needed--either drop to your knees, or lower your entire body down and then push it up.

Same thing with the plyometric exercises--modify to a lower impact exercise if needed.

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

More push ups are done in this second video.

Here's your bonus:

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.

Thursday's Total Body/Cardio -- Shape It Workout

Today's workout comes from Melissa Bender.  It is Day 17 of a 30 day challenge she is doing on her YouTube channel. 

The workout is about 15 minutes long.  No warm up or cool down/stretch are provided.

Here are a couple of modifications:

If the table top knee touch is too difficult, just alternate lifting up your legs and leave the arm movement out of it.

For the heel tap leg lifts, as soon as you feel your back arch, stop the legs.  You really don't want to take your legs much past 45 degrees, more than this puts a lot of stress on your lower back.

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.

Wednesday's Wild/Warrior Workout -- Cardio HIIT

Well, yesterday was Fat Tuesday, so it's only appropriate that the wild/warrior workout be set for today.  I hope you didn't have too many Pazckis!  Thankfully, I don't like them.  So, if you ate it, negate it!!!

Today's workout comes from Melissa Bender.  It is day 2 from a 30 Day challenge that she has on her YouTube channel and website.  It is a 16 minute HIIT (high intensity interval training) routine.

The first video is a tutorial that goes through each exercise you will do, which is nice.  I recommend watching this first.

The second video is the actual 16 minute workout.  Neither warm up nor cool down/stretch are included.  Please do those on your own.

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.

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

Wednesday's Wild/Warrior Workout -- Box and Burn Jump Rope Workout

It's been a while since I posted a longer workout--this one is about 54  minutes long.  It comes from RealFitTv.

It combines upper body kickboxing moves with pushups, bicycle crunches and jump rope segments.  It can be done with or without light weights (no more than 3 lbs.). If you are new to kickboxing, leave the weights out of it.  If you don't have a jump rope, just do the jumping and pretend to turn the rope.

A warm and cool down are both provided.

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.

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.