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Total Body HIIT Challenge Workout Video

Well I started out thinking I would do 3 rounds of the first part. After getting through most of the third round I decided to go for a fourth. You don’t need to do all four rounds. I just felt very energetic today. I have a leg finisher for the bonus round. So watch it before you decide to do all four rounds with me. You can also save the bonus and do it on a completely different day. Remember to work at your fitness level, and take breaks when you need to. The workout breakdown is below. I used the 15 lb dumbbells, 20 lb kettlebell, EZ Curl bar with 40 lbs, and my 10 lb Ugi ball and Steel bell. You don’t need to do any weight, nor do you need to do the jumps.

 

Part 1: Set timer for 15/1:00 for 3 rounds

1. Renegade Row to Manmaker
2. Thigh Burner Burpee – to Olivia’s Squat (squat wide to reverse cross over lunge)
3. Frog Hop/Hold/Tap opposite hand to foot- Press to Pike tap opposite foot with hand
4. Right Leg (planted) Walk out to 1 legged Push-up (L.)/Hop foot in & Hop turn (Repeat with Left leg planted)
5. Light Good Morning to Reverse Cross Over Lunge
6. Plies Squat Jump into Plank/Hold/Elbow Plank Down – Up (on the elbows Punch arm forward before coming back up)
7. Weighted Roll-up – Drop weight to side – Roll over to Side Plank Hip Dip – Roll Back and down.  Repeat going to opposite side
8. Right Reverse Lunge to Round House Kick – Step right leg to side and tap left hand to right foot (Repeat with Left Leg Reverse Lunge)
9. 2x Strict Mountain Climbers/2x Plank Jack – hop in & Tuck Jump
10. Clean & Press Right/Hold Overhead/Right Reverse Lunge/Down to chest and circle around to bicep curl (Repeat)
11. Clean & Press Left/Hold Overhead/Left Reverse Lunge/Down to chest and circle around to bicep curl (Repeat)
12. 4x Jump Lunge with weight overhead/Drop Squat/Hold/Broad Jump & hold in low squat – 4x Low Pulse Squat/Hop into Plank & Knee Drive right and left/Hop up & turn (Repeat)

Part 2: Bonus Legs – Stopwatch & 1:00/:45/:30/:15

(Do 10x Squat between each exercise)
1. Hold Low Pulse Squat
2. Hold Low Tap to Side Right and Left
3. Hold Low Tap to Back Right and Left
4. Runner’s Stomp Right
5. Runner’s Stomp Left

Enjoy,

Michele

Combo Jump Rope HIIT Workout

 

I have a great total body burn to take you into the weekend. You will begin with the jump rope and then make your way into a lower body move, before finishing with an upper body move. It will target every part of the body. I am doing 3 rounds of the workout, but if you are a beginner or pressed for time, you can do 1 round or 2. It is your workout so work in your fitness level.  Always remember to take breaks when you need to.

I am using several pieces of equipment. A jump rope, 18″ box, 8 lb, 10 lb and 15 lb dumbbells. I also have my Ugi Ball. I will show modifications if you don’t have the equipment, or if you are a beginner.

The workout breakdown is below.

Part 1: Set timer for 10/30/10/50/10/30 3 rounds

You will do jump rope for the first 30 seconds before each number

1. Ski Hop Right then Left Jump in & Tuck Jump/back to plank

(30) (Feet on BOSU or Floor) Plank Dumbbell Row

2. Low Squat in Front of BOSU – Roll back to BOSU – up and press weight overhead

(30) Bicep Curl to Up-right Row

3. Right Leg Step Up to Box/Left Knee Up w/Right Shoulder Press/Down & Right Leg Reverse Lunge with Bicep Curl

(30) Circle Press (Side Raise and Twist weight overhead)

4. Left Leg Step Up to Box/Right Knee Up w/Left Shoulder Press/Down & Left Leg Reverse Lunge with Bicep Curl

(30) Overhead Tricep Extension

5. Right Side Lunge – Press Weight out in front of Chest – Step in & press weight up and over to left shoulder/hold/Left Reverse Lunge

(30) Wide Bicep Curl to Side Raise

6. Left Side Lunge – Press Weight out in front of Chest – Step in & press weight up and over to right shoulder/hold/Right Reverse Lunge

(30) Touch Front/Touch Behind

7. Feet on BOSU – Touch opposite foot to opposite hand (4x)/Frog hop & repeat

(30) Tricep Straight Arm Pulse back

8. Squat with Alternating Side Leg Lift

(30) Dip w/Dancing Crab (Floor or box)

Part 2: Bonus Abs 10/50 3 rounds

1. (hand on Ugi, box, ball or floor) Right Arm Out & then twist to side/hold/Pull top knee in Crunch

2. (hand on Ugi, box, ball or floor) Left Arm Out & then twist to side/hold/Pull top knee in Crunch

3. Left Side Plank (Right Foot Elevated) Left Foot on floor in front & Left Knee Crunch

4. Right Side Plank (Left Foot Elevated) Right Foot on floor in front & Right Knee Crunch

6. Pike on Ball or Floor – Right leg up (3 legged Down Dog) pull Right Knee to Right Elbow in Plank

7. Pike on Ball or Floor – Left leg up (3 legged Down Dog) pull Left Knee to Left Elbow in Plank

Enjoy,

Michele

 

Peter Cottontail

 

Check out our little visitor.  He showed up on our door step on Easter. He was in our doorway just shaking like a leaf. I guess his mom booted him out of the nest, or something happened to her. We couldn’t find a nest to put him back into, so we are going to get him big and strong so he can go into our conservation and survive the predators.

 

Enjoy,

Michele

 

Lean Arms & Toned Legs Stopwatch Workout

Well it rained all day Monday here and made my lanai a slippery mess. I didn’t want to do a lot of jumping moves today for fear of slipping. So we are going for strong legs, arms and core. This workout will be a stopwatch workout. You will do a set number of repetitions before moving on. I will be using my 15 lb dumbbells, 30 lb sandbag, 10 lb dumbbells and steelbell. Use 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:

Part 1: Set timer for Stopwatch/Complete 3 rounds

1. Right Side Lunge/Kick Right Foot Front                                                     15x
2. Squat – Weight to Outside Right Knee/Up & Twist over Left Shoulder      15x
3. “T” Raise Push-up                                                                                      12x
4. Left Side Lunge/Kick Left Foot Front                                                          15x
5. Squat – Weight to Outside Left Knee/Up & Twist over Right Shoulder      15x
6. Stagger Hand Push-up                                                                               12x
7. Squat with Alternating Kick Front                                                                10x/side
8. Step Right Foot Out to Right Wide Squat/Step in/Right Leg Back
Deadlift to Right Reverse Lunge with bicep curl                                              15x
9. Step Left Foot out to Left Wide Squat/Step in/Left Leg Back Deadlift
to Left Reverse Lunge w/bicep curl                                                                  15x
10. Drop Squat/Hold Low Squat/Tap Ball Right then Left/Hop in Plank/up       12x
11. Ball Between Legs Pulse Squat                                                                  15x

Part 2: 10 Minute Countdown

1. Dumbbell Swing                                                                                            15x
2. Shoulder Press Right then Left                                                                      1x
3. Reverse Lunge                                                                                               10x

Repeat the three moves, adding 1 more repetition to the Shoulder Press until you get to 5 repetitions.  Then you start over with 1 repetition.

Part 3: Abs 10/50 3 rounds

1. Single Leg V-up
2. Hovering Star Crunch
3. Right Side V-Up Crunch
4. Left Side V-up Crunch
5. Elbow Plank – Drop knees to Floor

Enjoy,

Michele

 

 

Michele’s Cardio Pyramid Challenge Workout

This is my second workout. I did one yesterday for Millionaire Hoy’s new Youtube Channel – Sweat Stream Tv.  He asked if I would like to be a guest host. So today I needed to do my regular video. Since I had done a lot of leg moves with cardio yesterday, I decided I would do a combination move and then move into more of a cardio strength workout for the upper body.  There are some legs in there, but the focus is on upper body.  I wanted to use as little equipment as possible, so most of the exercises can be done with a set of moderately heavy dumbbells. I am using my Ugi Ball, the E-Z Curl Bar with an extra 15 lbs on it, 15 lb dumbbells and 10 lb dumbbells. The workout breakdown is below.

Part 1: 5 minute Countdown – Plank Combo

5x Plank Jack/hold/Push-up/Elbow Plank Down – Up to Knee Tuck right then left/Frog Hop – plank walk hands back to feet/Broad Jump Forward & 4x’s Duck Walk Back

Part 2: Pyramid Challenge – 25, 20, 15, 10, 5

1. Swings
2. Side Shoulder Raises
3. Goblet Squat
4. Hovering Star Crunch
5. Dips (or Extensions or Kickbacks)
6. Right Side Lunge to Front Cross Over Lunge
7. Bicep Curl
8. Left Side Lunge to Front Cross Over Lunge
9. Shoulder Press
10. Glute Hip Raise

Part 3: 5 Minute Countdown – Plank Combo

5x Plank Jack/hold/Push-up/Elbow Plank Down – Up to Knee Tuck right then left/Frog Hop – plank walk hands back to feet/Broad Jump Forward & 4x’s Duck Walk Back

Part 4: Pyramid Countdown – 5, 10, 15, 20, 25

1. Swings
2. Side Shoulder Raises
3. Goblet Squat
4. Hovering Star Crunch
5. Dips (or Extensions or Kickbacks)
6. Right Side Lunge to Front Cross Over Lunge
7. Bicep Curl
8. Left Side Lunge to Front Cross Over Lunge
9. Shoulder Press
10. Glute Hip Raise

Enjoy,

Michele