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Heavy Hitter HIIT Workout Video

We are going back to basics today. Lena asked if we could do a HIIT workout involving Jump Rope in between each exercise. Jump rope is an excellent form of cardio. If you don’t have a jump rope, you can do jumping jacks or high knees in between each exercise. We won’t be doing any combinations with this since we are doing jump rope. You don’t need much for this workout, just a jump rope, a good set of dumbbells, a medicine ball, sandbag and or a kettlebell. I also threw in a BOSU ball for those who have it, but you can do the exercises to the floor.  Remember to work at your fitness level and take breaks when you need to. The breakdown is below.

Set timer for 10/30/10/50 3 rounds
You are doing jump rope before each exercise

1. Sandbag Clean & Press Burpee
2. BOSU Squat (or) Hold ball between legs low pulse squat
3. Criss Cross Jacks
4. Right Leg Deadlift to Walk out to Push-up
5. Weighted Side Squat to Reverse Lunge (Alternate)
6. Left Leg Deadlift to Walk out to Push-up
7. Goblet Squat to Overhead Press
8. 4x Oblique Mountain Climbers/4x Mountain Climbers (Feet Elevated on BOSU Optional)
9. Renegade Row to Kickback Right hand/Frog Hop/Renegade Row To Kickback Left/Frog Hop
10. Plies Squat with Knee Raise Right then Left/Hold/2x Prisoner Jack Squat
11. Reverse Lunge – Pass weight between Knee
12. Squat with Alternating Side Leg Lift

Bonus: Arms & Abs 3 rounds (Set timer for Stopwatch & 40 second countdown)
The arm exercises will be done for 15 repetitions/abs will be done for 40 seconds

1. Touch Front/Touch Behind
(:40) Straight Arm Plank Hold (you can elevate feet – optional)

2. Bicep Curls
(:40) Right Side Plank Hold

3. Side Raise to Up-right Row
(:40) Left Side Plank Hold

4. Dips or Kickbacks
(:40) Elbow Plank (Optional – Saw back & forth)

5. Side Lateral Raise
(:40) Plank – Hands out front then back under shoulders

6. Wide Bicep Curl – Rotate and Lower Palms to thighs
(:40) Plank Alternating Toe Taps (Optional Feet elevated)

Enjoy,

Michele

Kettlebell Strength HIIT Workout

I have a new video this morning. I thought instead of doing cardio in between each minute and thirty second kettlebell move, we would do more of a strength move. I feel the kettlebell will not only give you the strength, but it is a combination move so you will get some cardio. You really only need two sizes of kettlebells or dumbbells for this workout. Remember to work at your fitness level and take breaks when you need to. The breakdown is below.

Set Timer for 10/1:30/10/30 3 rounds

1. Weight in Left Hand – Right Side Lunge & touch weight to right foot/Up to Right Front Lunge with Overhead Press
(30) – Yoga Push-up

2. Weight in Left Hand – Squat & weight down between legs/Clean up to shoulder – Circle around (Bicep Curl)/Hold & Overhead Press (Front Lunge Optional)
(30) – Right Side Lunge to Right Front Kick

3. Left Hand Rotational Snatch – Hold Bell in Left Hand – As you squat, swing across the front of the knees to the right side then back to left 5x’s. On the 5th, snatch overhead and circle around to Bicep Curl – (Front Lunge Optional) Repeat
(30) – Left Side Lunge to Left Front Kick

4. Left Hand Clean & Hold – Right Front Lunge & Press Overhead/hold in Lunge & bring Left Elbow to right side – Press up and step back
(30) – Left Side Plank Hip Dip

5. Weight in Right Hand – Left Side Lunge & touch weight to left foot/Up to Left Front Lunge with Overhead Press
(30) – Face Side Swing Back Left then Swing forward Right UP

6. Weight in Right Hand – Squat & weight down between legs/Clean up to shoulder – Circle around (Bicep Curl)/Hold & Overhead Press (Front Lunge Optional)
(30) – Right Side Plank Hip Dip

7. Right Hand Rotational Snatch – Hold Bell in Right hand – As you squat, Swing across the front of the knees to the left side then back to right 5x’s. On the 5th, snatch overhead and circle around to Bicep Curl – (Front Lunge Optional) Repeat
(30) – Face Side Swing Back Right then swing Forward Left

8. Right Hand Clean/Hold/Left Front Lunge & Press Overhead – Hold in lunge & bring right elbow to left side – Press up & step back
(30) – Roll up to V-up

Bonus: Butts & Guts 10/1:00 3 rounds

1. Controlled Bicycle (Band optional)
2. Band Above Knees – Glute Raise Pulse Legs out
3. Knees Side to Side – Lying on bacvk
4. Alternate V-up Side Crunch
5. Plank Hold – Right Foot up & pulse
6. Side to Side Plank Hip Drop
7. Plank Hold – Left Foot up & pulse

Enjoy,

Michele

Hard Core to the Bone HIIT Workout

Alright, the name is compliments of Maria V. She had come up with a bunch of titles that I should use. I just needed to put together exercises that were fitting for the name. I think I have succeeded on this one. I decided to do a longer work time on the first part because the moves are all combinations and it will go by too fast if we do a short work time. I want you to really feel the muscles when you are performing the moves. Most of the moves you have seen before, they are just combined together to give you a challenging workout. I use different pieces of equipment because everyone has something that they work on. If you don’t have equipment, don’t worry all the moves can be done on the floor. I always show the different variations. If you are a beginner, work at your level and take breaks when you need to. I will have the first and second parts broken up by the orange banner that way it’s easy to find the next part. I used my 18″ Box, 30 lb sandbag, 12 & 20 lb Kettlebell and my step bench. The workout breakdown is below.

Part 1: 10/2:00/15/3

1. Kneel Down – Up/Squat out to side then Reverse Cross Over Lunge
(30) Bicycle with band on Feet

2. Front Lunge to Bench/Hold/Jump Switch Lunge/Leg back to plank & Cross Hand walk over bench to Push-up (1 hand on bench & 1 on floor)
(30) Down Dog Right Leg Back Pull forward to elbow

3. Warrior Gauntlet – Roll back & Feet over head/Roll forward & hop into a Plank/2x Push-up/Hop up & forward for Clean & Press/Hop back & Repeat
(30) Down Dog Left Leg Back Pull forward to Elbow

4. 10x Pendulums/10x Mountain Climbers/10x Plank Jack/2x Cross Hand Walk Push-up to Hop Up
(30) Side Plank Right – Knee in then Kick Front

5. Alternate Reverse Lunge – Weight to Front of Knee – Clean to chest & hold/Front Lunge Press weight overhead/step back & squat with shoulder press
(30) Side Plank Left – Knee in then Kick Front

6. 10x Oblique Mountain Climbers to V-hop right then left then Clean & Press
(30) Sandbag Roll-up with Shoulder Press

7. (Box) 10x Step up with alternating Side Leg Lift/10x Hands on box & Hop over
(30) Plank with Alternating Leg Lift

8. 2x Jump Lunge/2x Jump Squat/2x Side Lateral Jump Lunge/2x Plies Squat Jump Hop to Plank
(30) Plank – Alternate Reach Front to Side Twist

Bonus: Strength 10/1:00/10/30 3 rounds

1. Turkish Get Up Right
(30) Right Arm Swing

2. Turkish Get Up Left
(30) Left Arm Swing

3. 1x Kettlebell Squat/1x Kettlebell Squat with Overhead Press/Hold/5x Tricep Overhead Extension
(30) Hold Kettlebell Overhead Squat & Alternate Knee lift (Kettlebell to Outside of Knee)

4. 2x Right Leg Lead Jump Lunge/Hold/Right Bicep Curl
(30) Right Arm Windmill

5. 2x Left Leg Lead Jump Lunge/Hold/Left Bicep Curl
(30) Left Arm Windmill

6. Alternate High Pull/Clean to Overhead Press/1x Swing/1x Swing Switch
(30) Alternate Circle Around the Head

Enjoy,

Michele

Bring the Pain HIIT Workout

Maria V had some great names for videos. I couldn’t leave her hanging so I created a workout to fit the name she supplied. I loved all of her titles, and you will see me use them for the videos. I will give her a shout out on the names she supplied. I love that you guys tell me what you want to see, or the equipment you want to use. I know some of you don’t have certain pieces of equipment, but don’t worry because I give you an alternative move. Most of the moves can be done on the floor.

I thought that I was only going to do 3 rounds of the first part, but I felt good so I decided to do a 4 th round. You remember to work at your level and take breaks when you need too.  I didn’t do a crazy workout yesterday because I was doing crazy amounts of Pierogi. My husband is Polish, and when we were engaged his aunt taught me how to make them. I am following in Aunt Millie’s footsteps.  She would be so proud of me. I made the dough in batches and stuffed 531 Pierogi. I boil them and freeze them in bags of 15. That way the boys and my husband can pull them out and thaw to cook them. I can’t have these delicious Pierogi anymore due to my dairy allergy. As a matter of fact, I can’t touch them when I make them. I must use gloves or I get a viscous rash from my finger tips to my wrists. How do I know this, because it happened one time when I was making them. The next day I woke up to find this horrible rash and my hands swollen. When I went to the doctor’s she told me it looked like an allergic reaction. I told her I had made Pierogi, and how many I made. We determined that it must be all the dairy in them. So know I do them with gloves on, because not doing them is not an option. My family loves them too much. They love me, and don’t want to see me get hurt. They would never ask for them if it risked my health. But so far the gloves work well. Anyway, let’s get back to this workout.

I used the BOSU Ball, 20 lb Kettlebell, 10 lb Steel bell, 15 lb Dumbbells and my 30 lb Sandbag. The workout breakdown is below.

Set timer for 10/1:00/10/50 4 rounds

1. 4x’s Plank Jacks (hands on BOSU)/2x Down – Up Elbow Plank/10x Pendulums
(50) – 2x Plank Knee Drive to 2x Plank Toe Tap opposite hand to foot

2. Squat Jump w/Alternating Side Leg Lift
(5) – Weighted Roll up to 4x Russian Twist

3. 2x Plank Jack (hands on BOSU)/Frog Hop to Squat & back to Plank
(50) – Weighted V-Up

4. 4x Jump Lunge/Plies Squat Jump Hop turn & back to Plank/Hop up Surfer Jump
(50) – Right V-up

5. 10x Pendulums/2x Plank Jack/Hop to Plies Jump Squat & hold 3x Pulse down
(50) – Left V-up

6. 2x Toe Taps on BOSU – Hop turn to side and Squat (Keep foot closest to BOSU on the ball)
(50) -(Top of BOSU) Seated Knee Crunch in

Part 2: 30/30 3 rounds then 1:00 countdown before moving to next exercise

1. Right Arm Kettlebell Swing/Right Arm Kettlebell Shoulder Press
(1:00 Countdown) – Right Arm Rack Squat

2. Left Arm Kettlebell Swing/Left Arm Kettlebell Shoulder Press
(1:00 Countdown) – Left Arm Rack Squat

3. Alternate 1 Arm Swing/Up-right Row
(1:00 Countdown) – Squat Clean bag to Chest & Overhead Twist Shoulder Press (Alternate Sides)

4. Dumbbell Skier Swing/Dumbbell Bicep Curl
(1:00 Countdown) – Right Side Lunge to Right Leg Lift/Right Side Lunge to Right Kick Front

5. Alter Squat out to Side Kettlebell Swing/Tricep Overhead Extension (or Dips)
(1:00 Countdown) – Left Side Lunge to Left Leg Lift/Left Side Lunge to Left Kick Front

6. Dumbbell Skier Swing/Arnold Press
(1:00 Countdown) – Reverse Lunge to Kick Front – Jump Switch Lunge

Enjoy,

Michele

Michele’s Favorite Combo Moves to Kill You HIIT Workout

One of my followers, Lena, had said I needed to do a workout that had my top 10 favorite exercises. I thought that was a great idea and decided to oblige her on her request. Do you know how hard it was for me to figure out which are my favorites. I hadn’t gotten half way through all my videos before I was up to 10. So I put together some of my favorite moves, and I added some of my favorite Burpees moves in between each one. Because we can’t have a workout without some Burpees. I tried to pick combination moves that target everything from upper, lower and core. I figured we could finish out with a bonus of some of my favorite leg moves. I also tried to incorporate in different pieces of equipment. I know some of you have different pieces you like to use. Don’t worry if you don’t have them, these moves can be done on the floor with no problem. Remember to work at your fitness level and take breaks when you need to.

The full breakdown is below:

Set timer for 5/1:00/15/50/5
the 1:00 is for the combo move, and the 50 seconds is for the Burpee

1. Alternate 1 Arm Burpee with Front Raise Chair Sit
Duck Walk Burpee – 2x Low Squat Pulse/4x Duck Walk/Hop into plank/Hop up

2. (Olivia’s) Low Squat Position – Kneel Down/Up to low squat & Step Out to Side Squat
2x Cross Hand Walk Push-up – Toe Tap Opposite Hand Right then Left/Hop up

3. Light Good Morning to Alternating Reverse Cross Over Lunge
Low Broad Jump Burpee

4. Downward Dog to Plank Push-up/Hold/Elbows Down – Up to Bag Drag
Box Jump Burpee

5. Plank – Weight in Right Hand Row – Hop feet in and dumbbell curl/hold/Up twist & punch over left shoulder
Walk out to Push-up/Hop into Squat/hold/Bicep Curl/Hop up and Turn

6. Plank – Weight in Left Hand Row – Hop feet in and dumbbell curl/hold/Up twist & punch over right shoulder
Walk out to Push-up/Hop into Squat/hold/Bicep Curl/Hop up and Turn

7. Elevated Toe Tap to opposite hand right then left/Frog hop
Box Jump Burpee

8. Egg Drop Combo – Hold Ball & hop forward/Ball overhead 6x Jump Lunge/Drop Squat/Ball to floor & hop over/3x Low Pulse Squat/reach through and grab ball/hop turn to repeat
Low Broad Jump Burpee

9. Squat & toss ball overhead/Catch in Low Squat/Hold/Tap out right then left/hop into a plank and knee drive right then left. Hop up and repeat
2x Cross Hand Walk Push-up /Toe Tap to opposite hand right then left/hop up and repeat

10. 6x Mountain Climbers/2x V-hop right then left/Hop in Clean & Press
Duck Walk Burpee – 2x Low Pulse Squat/4x Duck Walk/hop into plank and hop up

Bonus: Leg 10/30 12 rounds (each group of legs)

1a. Right Leg Planted on BOSU or Floor: Left Leg Reverse Cross Over Lunge to Kick left out
1b. Right Leg Planted on BOSU or Floor: Left Squat Out then Left Reverse Cross Over Lunge
1c. Left  Leg up to Bench – Right Knee Lift/down & out to Left side squat
1d. Squat in front of Box/Step up Right Foot and Left Glute Lift

2a. Plies Squat with Alternating Side Lunge
2b. Squat w/Figure 8 Kettlebell to Alternate Side Leg Lift
2c. Right Side Lunge to BOSU or Floor – Right Reverse Cross Over Lunge
2d. Left Side Lunge to BOSU or Floor – Left Reverse Cross Over Lunge

3a. Left Leg Planted on BOSU or Floor: Right Leg Reverse Cross Over Lunge to Kick out Right
3b. Left Leg Planted on BOSU or Floor: Right Squat Out then Right Reverse Cross Over Lunge
3c. Right Leg up to Bench – Left Knee Lift/down & out to Right Side Squat
3d. Squat in Front of Box/Step up Left Foot and Right Glute Lift

4a. Ball between legs – Low Pulse Squat
4b. Ball Up (BOSU) Right Leg on Ball Glute Hip Lift
4c. Ball up (BOSU) Left Leg on Ball Glute Hip Lift
4d. Both Feet on Ball – Legs Wide Pulse legs out while lifting up

Enjoy,

Michele