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300 Rep Killer Workout

 

I know it has been a while since I did a video workout. The weather has gotten cooler here, and the boys are not using the pool as much. So I can continue with my workouts without worrying about slipping on a wet floor. It felt good to do the workout this morning. I did this one at the gym a while back, and I remember it kicking my butt. So I would like to share the video workout with you. I used my WOSS straps, a sandbag, BOSU Ball and Kettlebell. Use whatever you have available to you. I do show you variations on the exercises using different equipment. If you are a beginner, start without weight and work your way up. I go through three rounds of the workout to get the 300 reps. You can do as many rounds as you would like. The workout breakdown is below.

Perform each exercise 10 times before moving to the next. Take a 30 second to 1 minute rest between rounds. Repeat workout for 3 rounds.

1. Plank Leg Lift to Frog Hop Push-up
2. Pull-up (WOSS or TRX straps) or Rows
3. 10x Pendulums to 2x Plank Jack to a Surfer Hop Turn
4. Squat Low Roll Back to BOSU
5. Elbow Plank Drop to Bag Drag Burpee
6. Sumo Squat Walk
7. Sandbag Swing
8. Sandbag Bicep Curl to Overhead Press and Tricep Extension
9. Sandbag Snatch
10. Sandbag V-Ups

 

Enjoy,
Michele

Strength Circuit Kettlebell Workout

 

My workout today was focused on strength and conditioning, instead of sweat and exhaustion. We have had crazy weather here the last few days and I haven’t been able to record a workout. We are not used to having several days of cloudy, rainy weather here in Florida. It makes it very difficult to do my workout since I record the workouts on my back deck. I thought I would take advantage of the clear day. It was, however, only 44 degrees out. I didn’t want to get all sweaty and do a Yoga class, so I chose a workout that focused on form and strength. If you want to make it a little more cardiovascular, feel free to throw in some jump rope or jumping jacks. I went through the workout 2 times. If you are a beginner, you can do it one time through. Also, choose a weight that is comfortable to you. When I say comfortable, it should be challenging to do it with proper form. If you get to the last repetition and feel like you can do more, you need to increase your weight. If you could do another five to ten repetitions, you should increase your weight by about 5 lbs. Below is the workout breakdown. All that you really need is a Kettlebell or two.

Set timer for stopwatch. Perform 2 rounds of complete workout.

1. Walking Lunge, Figure 8 Kettlebell between legs                 20x
2. Side to Side Lunge Lunge                                                    20x
3. Around Right w/Kettlebell                                                      15x
4. Around Left w/Kettlebell                                                        15x

Hold Kettlebell in Left Hand:
1. Kettlebell Clean & Press (L)                                                  10x
2. Kettlebell Squat & Press  (L)                                                 10x
3. Kettlebell Left Arm Swing                                                      10x

1. Walking Lunge, Figure 8 Kettlebell between Legs                20x
2. Side to Side Lunge                                                                20x
3. Around Left w/Kettlebell                                                        15x
4. Around Right w/Kettlebell                                                      15x

Hold Kettlebell in Right Hand:
1. Kettlebell Clean & Press (R)                                                  10x
2. Kettlebell Squat & Press (R)                                                  10x
3. Kettlebell Right Arm Swing                                                    10x

1. Walking Lunge, Figure 8 Kettlebell between Legs                 20x
2. Side to Side Lunge                                                                20x
3. Around Right w/Kettlebell                                                      15x
4. Around Left w/Kettlebell                                                        15x

Then:
1. Kettlebell Windmill (Left)                                                       15x
2. Kettlebell Windmill (Right)                                                     15x

Repeat Entire workout 1 more time.

Enjoy,
Michele

 

HIIT Cardio and Strength Workout Video

I am back and fresh off a much needed break. My husband took care of the boys and sent me away for a relaxing week at the spa. It was just what I needed. Now it is time to get back to work. I have a new workout today. Everyone has been commenting on the longer cardio intervals, so today I will do a workout that has a minute and twenty second work and then a 40 second strength move.  All the moves can be done with modifications. I will show you the beginner move and the advanced. You do the move that suits your fitness level. I will be using a 20 lb kettelbell, 15 lb dumbbells and  10 lb dumbbells. Then we will finish off with a circuit for abdominals. The workout breakdown is below.

Part 1: 10/1:20/10/40 3 rounds

1. Right Front Lunge – Left Bicep Curl/Right Knee Lift & Press Overhead/Right Side Lunge – Weight to Floor – Up and twist overhead to left

(40) Sumo Squat Walk Right – Weights Down & Step In Press weights overhead

2. Left Front Lunge – Right Bicep Curl/Left Knee Lift & Press Overhead/Left Side Lunge – Weight to Floor – Up and twist overhead to Right

(40) Sumo Squat Walk Left – Weights Down & Step In Press Weights overhead

3. Right Clean & Snatch/Down to Chest Bicep Curl/Press Overhead & hold/3x Right Reverse Lunge Pulse with Tricep Extension

(40) Renegade Row Right then Left – Hop Feet In & hold for Bicep Curl

4. Left Clean & Snatch/Down to Chest Bicep Curl/Press Overhead & hold/3x Left Reverse Lunge Pulse with Tricep Extension

(40) Curtsy Lunge with Bicep Curl

5. Downward Dog to Plank Push-up/Hold Elbow Plank Down – Up/Frog Hop

(40) Downward Dog Tricep Extension (Bend at elbows/touch forearms to Floor)

6. 2x Cross Hand Walk Push-up/Hop Feet in – Hold Squat & tap opposite hand to foot then Thigh Burner Right then Left

(40) Reverse Lunge with Side Rotation – Weight to outside of Knee

7. Alternating Elbow Plank Down – Up/Twist to Side – Elbow Crunch to Floor then Bottom knee to Chest

(40) Alternating One Legged Dip

8. Right Leg Down/Up – Squat Wide to Reverse Cross Over Lunge/Hold/Round House Kick to Plies Jump Squat

(40) Up-Right Row to Bicep Curl

Part 2: Bonus Abs 10/50 3 Rounds

1. Stability Ball Hand Off
2. Alternating Single Leg V-up Crunch
3. Hovering Star Crunch
4. Right Side Bicycle Crunch
5. Left Side Bicycle Crunch
6. Buzz Saw Plank
7. Hyperextension

Enjoy,

Michele

Weekend Warrior HIIT Workout

I really enjoyed doing the upper body work the other day. I thought I would do a cardio HIIT for the first part and then throw in a bonus upper body super set circuit. The first part will be cardio legs with some upper body moves to get you ready for the bonus. You can hold a weight that is challenging enough for your body, but light enough that you can get through the entire minute of each move. You will get a 15 second rest before moving on to the next move. I have it in 3 sections. We will go through 1 round of each second and then repeat for a second time before moving on to the bonus. I will be using my 30 lb sandbag, 15 – 12 – 10 and 8 lb dumbbells and my steel bell. You use the equipment you have available to you, and work at your fitness level. Remember to take breaks when you need to.

The workout breakdown is below.

Group 1: Set timer for 15/1:00 6 rounds

1. Jumping Jack (Jack with swing, Seal Jack or Overhead Press Jack)
2. Side Lunge Right twist Overhead to Left Shoulder
3. Side Lunge Left twist Overhead to Right Shoulder
4. Burpee with Skier Swing
5. Curtsy Lunge with Dumbbell Curl
6. Alternate Reverse Lunge with Tricep Overhead Extension

Group 2: Set timer for 15/1:00 6 rounds

1. Sandbag Clean and Press to Plank Jack then V-hop Right then Left
2. Right Leg Deadlift to Knee up with Left Shoulder Press
3. Left Leg Deadlift to Knee Up with Right Shoulder Press
4. 4x Mountain Climbers/Push-up Burpee Tuck Jump
5. Alternate Side Lunge with Circle Around to Knee Lift/Plies Jump Squat
6. Manmaker

Group 3: Set timer for 15/1:00 6 rounds

1. Jack (w/Swing, Seal or Overhead Press)
2. Snatch Right/Hold Overhead – Kneel Down/Up (Left – Right)  – Circle weight around Bicep Curl then Step Out Wide Right Squat to Right Reverse Cross Over Lunge
3. Snatch Left/Hold Overhead – Kneel Down/Up (Right – Left) – Circle weight around Bicep Curl then Step Out Wide Left Squat to Left Reverse Cross Over Lunge
4. “T” Raise Push-up
5. (Side You’re on) Left Reverse Lunge to Kick Front Switch Lunge/Round House Kick to Plies Jump Squat
6. Alternate Side Lunge to Front Lunge to Jump Switch Lunge

(Repeat all 3 parts 1 more time)

Bonus: Arms 10/30 3 rounds each group before moving to next

1a. Renegade Row
1b. 4x Row to Bicep Curl & Shoulder Press

2a. Bicep Curl to Twist & Punch forward at chest
2b. Single Arm Overhead Press

3a. Wide Curl to Press Out to Side and Lower down
3b. Side Raise – Touch Front (palms face each other) Back to Side and Down

4a. Bicep Curl to Shoulder Press
4b. Bend at Waist – Hands at Armpits and punch to sides

5a. Tricep Kickback
5b. Tricep Overhead Extension

Enjoy,

Michele

The Arms and Abs HIIT Workout

I wanted to focus on the arms today. I have done a lot of workouts lately that target the lower body. I thought I would make the upper body the main focus and throw legs in as a finisher. Just because it’s the upper body doesn’t mean that it will be easy. We are going to do groups of three exercises that target a muscle group. Then move on to some abdominal moves. We will do this for 8 groups.

All that you really need is a pair of dumbbells. If you don’t have dumbbells, you can use kettlebells, a medicine ball, sandbag or whatever you have available to you. Remember to work at your fitness level, and take breaks when you need to. The workout breakdown is below.

Group 1: 10/40 9 rounds
1. Shoulder Press
2. Up-Right Row
3. Side Shoulder Rais

Group 2: 10/40 9 rounds
1. Jump Rope
2. Hovering Star Crunch
3. Kneeling – Hover Knees off Ground

Group 3: 10/40 9 rounds
1. Row
2. Wide Bicep Curl
3. Close Bicep Curl

Group 4: 10/40 9 rounds
1. Jump Rope
2. Plank Touch Opposite Hand to Foot
3. Stability Ball Roll in (Knee Crunch)

Group 5: 10/40 9 rounds
1. Dive Bomber
2. Close Grip Pull-over with Close Grip Press
3. Frog Hop to 1 Hand Push-up on Ball

Group 6: 10/40 9 rounds
1. Jump Rope
2. Right Side Plank – Elbow to Floor
3. Left Side Plank – Elbow to Floor

Group 7: 10/40 9 rounds
1. Dips with Crab Dance
2. Dumbbell Kickback
3. Overhead Tricep Extension

Group 8: 10/40 9 rounds
1. Jump Rope
2. Right Leg Down Dog – Pull Knee in to Elbow
3. Left Leg Down Dog – Pull Knee in to Elbow

Finisher: 1st round – 1:00, 2nd round – :45, 3rd round – :30, 4th round – :15
1. Goblet Squat
2. Squat Touch Opposite Hand to Foot
3. Side to Side Jump Lunge touch ground
4. Snatch – Hold Overhead – Kneel Down/Up – Hold at shoulder Side Squat to Reverse Cross Over Lunge
5. Walking Angled Side Front Lunge
6. Sumo Squat to Alternating Side Lunge

Enjoy,

Michele