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 + 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 -- Printable Circuit Workout

Instead of a video, I thought I'd post a printable workout for you to take with you wherever you do your workout.  It's a 3x3 format--three circuits of three exercises (10 reps each) that you repeat three times.  You will need a set of dumbbells and a mat or carpeted area for the workout.  It comes from PopSugar.

To save and print out the workout, right click the picture, click on save image as and save it to your computer.  You can then open up the picture in whatever program you use and print it out from there.

Do a warm up first.  Remember, you can always make a move low impact by eliminating the jump, but if you do that, then you have to make the move BIG and dynamic, but controlled.

FYI-- a Gate Swing is a jumping squat--jump the feet out wide landing low and jump the feet back in coming up tall.  To modify this move, alternate taking big steps out to the side to make the squat position (shown in the photo) and then come back tall in the center.

If the Dumbbell Crossover Punch is too difficult, try eliminating the weights, or stay in the seated position throughout the exercise.

Don't forget to cool down and stretch afterward.

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.

Tuesday's Trunk & Core -- Trunk Rotation Challenge, Ab Challenge + a Shoulder Challenge

Today is challenge day!

I found 3 challege videos from mytrainerbob (Harper that is).  These challenges can be used in different ways.  First, they can be used as assessments--a starting point to see where you are now and how you can improve and progress in the future.  They can also be used as plateau busters.  By challenging your muscles to do more or something they are not used to doing will help get you out of that rut.  Lastly, they are great quick add-ons to any cardio workout you are doing.

Do a quick warm up first, just to get your muscles ready--nothing too strenuous, you want to see just what your body can do.

The first one is a Plank Challenge--as I've stated in the past, a plank is one of, it not the best core exercise you can do.  It target all the abdominal muscles--that's why these are so hard.  Do what you can, try to stay at the highest level possible until you start to lose form, then you can go down to your knees a bit, but try to come back up to your toes as much as you can.

The second one is also a core challenge.  This one is a Single Leg Trunk Rotation--  20 reps on each side, with or without added weight.  Time yourself on this one, see how long it takes.  Make sure you keep your hips and knees facing forward the whole time.  Make that rotation come from your abdominals, not your hips.  The balance element makes your core and your glutes work even harder.

I couldn't get the video to load directly--the link is under the picture.

Single Leg Trunk Rotation Challenge

Since I missed yesterday, the last video is a Lateral Raise challenge for your shoulders.  Again, this is a set number of reps--15 each side.  See how long it takes for you to do them.  Keep your shoulders relaxed from your ears the entire time.  If you need to shake out, do it and then continue until you are finished.

Don't forget to stretch out your abs, lower back and shoulders afterward.

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.

Tuesday's Trunk and Core -- 10 Minute Abs

Today's workout comes from POPSUGAR Fitness.  All the exercises focus on your core.

The workout consists of 5 exercises that are repeated once with a bit more challenge the second time through.  She finishes with a bonus exercise that is quite challenging.

Do what you can, at your own pace.

As she says, if the roll up is too difficult, bend your knees or come up part way, and keep your feet on the floor.

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

Wednesday's Wild/Warrior Workout -- Deck of Cards

"It does not matter how slowly you go as long as you don't give up." —Confucius

As you've guessed by now, I'm taking this deck of cards workout theme throughout the week.

This one is going to be intense and challenging, but remember as Confucius says, don't give up!

To see how it works, refer to Monday's post.

Here are the exercises:

Hearts:  Push ups-- regular or modified keeping the butt down, back flat and head in line with the neck.

Diamonds:  Burpees (with our without the push up, depending on how you feel).  Keep your back flat as you squat--see how she keeps her head up until she jumps back into plank and then her back remains flat as she returns to the squat.  If these are too intense, they can be done using a sturdy coffee table, chair, or even the the bottom stair step--being higher makes these easier.  You can also step the feet back and in one at a time as fast as you can instead of jumping the feet out and in.


                                   


Clubs:   Tricep Dips  Level 1 -- knees bent, level 2-- legs extended.

Your hands should be in line with your bottom and your elbows pointing back behind you.  Remember bend and straighten the elbows, keeping your legs and bottom out of it, use the arms to do the lifting.  Keep the shoulders down from your ears, and your abs and glutes tight.  If it gets too intense, just hold it at the top and count the seconds slowly for reps.

Spades:  Squat Jacks

Stay low on these.  To modify--staying low, step the foot out wider and back one at a time (this would be one rep)

JOKERS WILD!!!!

Plank jacks for 1 minute.  These can be done on forearms or with straight arms.  Again, make sure to keep your bottom down.  You should have a straight line from your head to your heels.  To modify step the feet out side to side one at a time.

Tuesday's Trunk and Core: PrayFit Ripped Abs Workout

Today's workout comes from Lionsgate BeFit.  It is a new series called PrayFit 33.

It is a faith based 33 day total body challenge.  It's supposed to be 33 minutes a day for 33 days.  The videos are each about 7-8 minutes so I'm not sure how the whole 33 minutes comes about, unless they expect you to repeat the 4 videos they have each day, which is not the way to train.

The first video is the intro and warm up--it ends kind of abruptly.  There is a strength workout and cardio workout, but since today is trunk and core day, I included the ribbed abs workout below as well.  In each video, you perform a series of exercises for 33 seconds each and then repeat the circuit once.  Each video ends with a 33 second challenge as well.  Only the first video has a warm up, so if you continue with the series on another day, you can repeat that one or do your own.

 A couple of form cues for the abs work:  On the reverse curl, if you feel your back arching as you lower your feet, modify either by doing one leg at a time, or keeping your feet more elevated--as soon as you feel your back starting to arch, that's where you stop your legs.

When you have your hands behind your head, keep your elbows back behind your ears, especially when doing the double crunches--do not bring your elbows to your knees--lead with your chest.  This will protect your neck.

When doing planks, keep your butt down--his could be lower.  You could also be on your hands instead of your forearms.

On that challenge--faster is not better!  That guy going fast was snapping his knees way too much.  Form always trumps speed.  If you lose form while doing something too fast, the risks outweigh the benefits.

Also, do not repeat this tomorrow!  As I've said over and over again, your abs are muscles, they need that day of rest to recover too.