Find the Right Motivation

Hello everyone!  Hope you had a great set of workouts last week - this week is similar.   You choose your cardio - whether it's a nice quick run outside, a cycle class or one of the HIIT options below; and then you have your lift.  You should perform the STRENGTH TRAINING SPLITS at least 1x each this week - even better if you can get both of the circuits in 2x this week.

HIIT OPTIONS: - choose 1 option daily
OPTION #1 - go thru 1x
10 Burpees without Pushup with Squat/Tuck Jump
5 Pushups
5 V-Ups
10 Side Burpees
5 Tricep Pushups
5 V-Ups
10 Burpees without Pushup with Squat/Tuck Jump
5 Pike Pushups
5 V-Ups
10 Side Burpees
5 Divebomber Pushups
5 V-Ups


OPTION #2 - go thru 2x
50 High Knees for Jump Rope Skips
10 Pushups
20 Toe Touches - legs straight up, reach arms to toes
50 Squat Jumps
10 Decline Pushups - feet higher than hands
20 Bicycles
50 Jump Lunges
10 Incline Pushups - hands higher than feet
20 Alternating Full Toe Touch - on back, arms overhead, legs straight - arm and opp leg lift up and meet


OPTION #3 - go thru 1x
100 Jumping Jacks or Jump Rope Skips
90 Mountain Climbers
80 Bicycle Crunches
70 Jump Lunges
60 Side Plank Drops (30 each side)
50 Squat Jumps
40 Pushups (10 normal, 10 tricep, 10 pike, 10 divebomber)
30 Lunge Back to Front Kick
20 Side Jump Lunges/Skaters
10 V-Ups


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!

Small Steps, Big Changes

Welcome back to all my TighterAssets peeps, or maybe Hello for the first time!  I'm going to try something different this week  - I'm going to post 5 HIIT workouts today - it's your choice what workout you do each day - if you find one that challenges you and you like it, you are more than welcome to do that everyday.  Just make sure you get 2 days of lifting in (one time for each training split).

INSTRUCTIONS FOR THE WEEK - 
(1) Warmup for a few minutes
(2) Choose 1 of the HIIT Options
Optional (3) Choose one of the Strength Training Split Options - if you can do both at least 1x this week - if you have the time, do them both 2x this week - alternating days. (so for example: split 1 would be mon/thur and split 2 would be tues/fri)

HIIT Option #1 - set your timer for 20 minutes - go thru the circuit as many times as you can
5 Burpees with Pushup and Knee Tuck/Squat Jump
50 Mountain Climbers
5 Around the World V-Ups

HIIT Option #2 - go thru the circuit 3x
10 Burpees without Pushup
20 Squat Jumps
30 Jump Lunges
40 Mountain Climbers
50 Alternating Toe Touches - on back, arms overhead, legs straight - opp arm and leg raise up and meet

HIIT Option #3 - set your timer for 20 minutes - go thru the circuit as many times as you can
20 Squat to Lunge Back Combo
50 Bicycle Crunches
10 Box Jumps
30 Plank Knee Tucks

HIIT Option #4 - go thru the circuit 3x
10 Side Burpees
15 Lunge Back to Front Kick - each leg
15 Side Plank Drops each side - on forearms or straight arm
15 Reverse Crunches - bent or straight legs

HIIT Option #5 - go thru the circuit 3x
50 High Knees or Jump Rope Skips
20 Crab Toe Touches
50 Mountain Climbers
10 3/4 Burpees


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!

Playing with the Big Boys

They're a girl's best friend - that girl who is looking for a toned, sexy, tight physique that is.

QUICK HIIT - go thru the three exercises 5x 
5 Burpees - no pushup
10 Plank Jacks
5 Around the World V-Ups - one R v-up, one center v-up and one L v-up

SHOULDER WORKOUT
Go thru the circuit 3x - make sure you take at least 30 seconds break between each set/exercise to make sure your shoulders can recover before they have to work again in the next set.

Seated Overhead Press - palms face forward - medium weight - 12 to 15 reps
Standing Double Arm Side Raise - palms face eachother - light/medium weight - 12 to 15 reps
Standing Alternating Hammer Front Raise - palms face eachother - light weight - 10 to 12 reps each arm
Seated Bent Over Rear Delt Fly - chest to thighs, arms down by your side, palms face back, elbows slightly bent - light weight - 10 to 12 reps

TRAIN WITH INTENTION!

'Nough Said

This is something I have to keep telling myself day in and day out.  Getting to where I want to be seems to be more and more difficult as unexpected medical issueskeep popping up.  These last 2 months have been hard as I had some great momentum going into June and then got smacked down and just started back up again only realize that I've got a few more road bumps over the next few months.  UGH.  But hey - this is the true test of my fitness.  Can I, or you, work through what life hands you?  The answer is simply, yes, as long as you try.

Warmup and keep trying.

Quick HIIT - only 3 exercises - 5x thru
10 Jumping Jacks
20 Mount Everest Climbers - step foot to OUTSIDE of hands
10 Knee Tucks - sit on Sitz Bones, hands on the ground either on the side of your bum or slightly behind you, legs floating in table top position.  Lean back as you stretch your legs out, and then tuck them back in as you sit up


TRICEPS WORKOUT
Go thru the workout 3x - make sure you rest 30-60 seconds between each exercise since you are focusing on a single smaller muscle.  This will make sure your triceps recover before you hit them again.

Lying Triceps Extension (skull crushers) - medium weight -12 to 15 reps
Chair/Bench Dips - 12 reps
Standing Bent Over Double Arm Kickback - light weight - 12 to 15 reps
Standing Behind the Head Extension - 1 heavy weight - 12 reps

TRAIN WITH INTENTION!

Your Personal Triumphs

Chest and Back done....moving on to the smaller more eye catching muscles.  Shape your own guns!

QUICK HIIT - 2 exercises - go thru 10x - that's it!
5 Box Jumps or Steps Ups Each Leg
5 Divebomber Pushups

BICEPS WORKOUT
Go thru the circuit 3x - Because we are working a smaller muscle today make sure you take a 30 to 60  second rest in between each exercise to make sure your muscle can recover before you move on -this will ensure proper form, range of motion and strength gains.

Alternating curl - medium weight - 12 reps each arm
Double Arm Hammer curl - medium weight - palms face eachother - 12 reps
21's - medium weight or bar - palms face up - 7 bottom halves, 7 top halves and then 7 full range
Concentration Curl - medium/heavy weight - 10 reps each arm


TRAIN WITH INTENTION!

You've Already Got It - Just Use It

Once you get your Monday workout done...it only gets easier to get through the rest of the week's workouts.  So the hard part is done :)

Take a moment and warmup.  Then go through each of the combo moves 3x before moving onto the next combo move.  Finally, you've got a heavy lift for your BACK today.

CARDIO SESSION - perform each of the Combo Moves 3x before moving onto the next one

Combo Move #1 - 10 Squat Jumps + 20 Jump Lunges + 30 Mountain Climbers

Combo Move #2 - 30 second Forearm Plank Hold + 15 Side Plank Drops (each side)

Combo Move #3 - 20 High Knees + 20 Side Jump/Skater Lunges + 10 Pushups


BACK WORKOUT 
Go thru the circuit 3x
Bent Over Double Arm Row - palms face eachother - heavy weight - 12 to 15 reps
Lying on Floor/Bench PullOver - 1 heavy weight - 12 to 15 reps
Bent Over Double Arm Row - palms face forward (underhand grip) - heavy weight - 15 reps
Lying Supermans - laying on belly, arms straight overhead, lift arms and legs up and hold for a moment - 15 reps
Bent Over Double Arm Row - palms face behind you - medium/heavy weight - 15 reps
Standing Y's - medium/light weight - 15 reps - start with both weights in together in front of you, palms facing eachother, keeping your arms straight lift your up and out a bit wider than your shoulders

TRAIN WITH INTENTION!

It's the Process...Not the Result

Hope you had a great weekend.  Let's get ready to do it again.  Once again we are going to hit your muscle groups 1x this week - so make sure you're hitting them hard.  Next week we will go back to some multiple muscle group splits.

Warmup and get to it!

QUICK HIIT CIRCUIT - Go thru 3x
50 Jump Rope Skips or High Knees
50 Mountain Climbers
50 Straight Leg Toe Touches - on back, legs straight up, crunch up and reach towards your toes
50 Jump Lunges


HEAVY LIFT - CHEST 
Go thru the circuit 3x
Lying Chest Press - heavy weight - 12 to 15 reps
10 Pushups
Lying Chest Fly - moderate weight - 12 to 15 reps
10 Decline Pushups
Standing Scoops - light weight - standing arms by your side, slight bend in elbow, palms face forward - 'scoop' your arms up and together to the height of your chest - do not bend too much at your elbows or your biceps will take over!
10 Incline Pushups

TRAIN WITH INTENTION!

Remember, It's YOUR Shape

So we get to the end again.  I hope you had a great week of workouts.  If not, you have a whole new week that will start in a few days - take the next two to reset.  But first, get thru your last workout of the week.

Take a few minutes to warmup.

QUICK HIIT - go thru the three exercises 10x, with a 30 second rest in between each round
5 Burpees without pushup and with squat/tuck jump
20 Mount Everest Climbers - same set up as a mountain climber but bring your feet to the outside of your hands
10 Crab Toe Touches


SHOULDER WORKOUT
Go thru the circuit 3x - make sure you take at least 30 seconds break between each set/exercise to make sure your shoulders can recover before they have to work again in the next set.

Seated Overhead Press - palms face forward - medium weight - 12 to 15 reps
Standing Double Arm Side Raise - palms face eachother - light/medium weight - 12 to 15 reps
Standing Alternating Hammer Front Raise - palms face eachother - light weight - 10 to 12 reps each arm
Seated Bent Over Rear Delt Fly - chest to thighs, arms down by your side, palms face back, elbows slightly bent - light weight - 10 to 12 reps

TRAIN WITH INTENTION!

Did You Set Your Goals?

As much as we hate to think of it, summer is slowly coming to an end.  August doesn't end the actual season, but it does close the summer mentality we have going on.  Now is a great time to sit down and set your goals for the Fall.  Goals that you want to achieve by the winter.  Think of it as a Christmas present you are giving to yourself.

Alright - let's do it again.  Quick HIIT and then some Triceps Training!  So get in a quick warmup.

Quick HIIT - only 3 exercises - 5x thru
25 Squat Jumps
50 Mountain Climbers - try and keep your bum down while doing this - it will engage your abs more!
20 Alternating Toe Touchs - on your back, legs straight out and arms overhead - lift one leg up as you reach the opp arm towards the foot

TRICEPS WORKOUT
Go thru the workout 3x - make sure you rest 30-60 seconds between each exercise since you are focusing on a single smaller muscle.  This will make sure your triceps recover before you hit them again.

Lying Triceps Extension (skull crushers) - medium weight -12 to 15 reps
Chair/Bench Dips - 12 reps
Standing Bent Over Double Arm Kickback - light weight - 12 to 15 reps
Standing Behind the Head Extension - 1 heavy weight - 12 reps

TRAIN WITH INTENTION!

Little Steps

This is something I have to remind myself all the time - it takes TIME to get to where you want to be.  Muscles just don't happen over night (well they do, but over LOTS of nights).  What you need to do is measure your progress in strength gains, pounds, body fat and inches lost as well as what you look like - remember, short terms goals and long term goals must be made.

QUICK HIIT - 2 exercises - go thru 10x - that's it!
5 Burpees w/Pushup and Tuck/Squat Jump
5 V-Ups


BICEPS WORKOUT
Go thru the circuit 3x - Because we are working a smaller muscle today make sure you take a 30 to 60  second rest in between each exercise to make sure your muscle can recover before you move on -this will ensure proper form, range of motion and strength gains.

Alternating curl - medium weight - 12 reps each arm
Double Arm Hammer curl - medium weight - palms face eachother - 12 reps
21's - medium weight or bar - palms face up - 7 bottom halves, 7 top halves and then 7 full range
Concentration Curl - medium/heavy weight - 10 reps each arm


TRAIN WITH INTENTION!

To Have, You Must Do

Have you done a check in with yourself recently?  Gone over your short term goals?  If you haven't, make sure you take the time to review them and figure out if you've reached them or on the path to reaching them.  Then make some adjustments or even make new ones - both long and short term.  Now that I am almost feeling back to my old self, I sat down and set a new set of goals for me as I know my old ones are probably not achievable due to my down time during the month of July.  You have to be realistic in your goals, and it's better to understand that CHANGE TAKES TIME!

Let's continue with working on the change today. Quick HIIT and then a heavy Back Workout.

Quick HIIT - 1x thru - that's it!

100 Jump Rope Skips or High Knees

50 Bicycle Crunches

100 Jump Lunges

50 Weighted Crunches - hold plate/db at arms length over your chest

100 Side/Skater Jump Lunges

50 Weighted Russian Twists 

100 Mountain Climbers

BACK WORKOUT 
Go thru the circuit 3x
Bent Over Double Arm Row - palms face eachother - heavy weight - 12 to 15 reps
Lying on Floor/Bench PullOver - 1 heavy weight - 12 to 15 reps
Bent Over Double Arm Row - palms face forward (underhand grip) - heavy weight - 15 reps
Lying Supermans - laying on belly, arms straight overhead, lift arms and legs up and hold for a moment - 15 reps
Bent Over Double Arm Row - palms face behind you - medium/heavy weight - 15 reps
Standing Y's - medium/light weight - 15 reps - start with both weights in together in front of you, palms facing eachother, keeping your arms straight lift your up and out a bit wider than your shoulders

TRAIN WITH INTENTION!

Continuing the "DO"

I received some good feedback about the lifting routine from last week so I think we should try it again - just be smart about the weight you pick up.  You are trying to completely fatigue just ONE muscle group per day - so  really challenge yourself and pick up some heavy weights.

quick warmup followed by some quick HIIT.

HIIT Circuit - 10x thru and then move on!
5 Jump Squats
10 Jump Lunges
15 Straight Leg Toe Touch Crunches - on your back, legs straight up - touch your toes (small movement, arms straight up - don't swing them back over your head)
20 Mountain Climbers

HEAVY LIFT - CHEST 
Go thru the circuit 3x
Lying Chest Press - heavy weight - 12 to 15 reps
10 Pushups
Lying Chest Fly - moderate weight - 12 to 15 reps
10 Decline Pushups
Standing Scoops - light weight - standing arms by your side, slight bend in elbow, palms face forward - 'scoop' your arms up and together to the height of your chest - do not bend too much at your elbows or your biceps will take over!
10 Incline Pushups

TRAIN WITH INTENTION!

Save the Best for Last

Hooray!!  Last workout of the week - once again, HIIT and then heavy lift for just one body part - SHOULDERS - gonna hit them from all angles!

I hope you enjoyed this format for the strength training - I thought it would change it up a bit as you've been doing 2 day splits for the last 8-10 weeks.  This is a good time to add a little variation into the program to make sure your muscles don't plateau.

QUICK HIIT - go thru 3x
5 Burpees without Pushup
10 Jump Squats
20 Jump Lunges
40 Mountain Climbers
20 Weighted Russian Twists
10 Weighted Full Sit-Ups
5 Around the World V-Ups


SHOULDER WORKOUT
Go thru the circuit 3x - make sure you take at least 30 seconds break between each set/exercise to make sure your shoulders can recover before they have to work again in the next set.

Seated Overhead Press - palms face forward - medium weight - 12 to 15 reps
Standing Double Arm Side Raise - palms face eachother - light/medium weight - 12 to 15 reps
Standing Alternating Hammer Front Raise - palms face eachother - light weight - 10 to 12 reps each arm
Seated Bent Over Rear Delt Fly - chest to thighs, arms down by your side, palms face back, elbows slightly bent - light weight - 10 to 12 reps

TRAIN WITH INTENTION!

No Magic Here

3 down, 2 to go.  Triceps today after a bit of cardio.  Since you only have to lift one muscle group each day - make sure you are picking up some good and heavy weight - the last 3 reps of every set should give your muscles a good burn - if you don't get it - pick up heavier weight next time.

Warmup for a few minutes and then get busy.  No time like right now.

HIIT Circuit - 3x thru - get your timer out
1 minute Jump Rope or High Knees
30 Second Straight Arm Plank Hold
1 minute Running in place - or jump on a treadmill - or outside around your house/gym
30 Second Forearm Plank Hold
1 minute Jumping Jacks
30 Seconds Straight Arm Plank Oblique Knee Tucks - knees towards opposite elbow
1 minute of 5 Jump Squats + 10 Jump Lunges
30 Seconds Forearm Plank Spider Knee Tucks - knees  towards same side elbows (bring them towards the outside of your arms)

TRICEPS WORKOUT
Go thru the workout 3x - make sure you rest 30-60 seconds between each exercise since you are focusing on a single smaller muscle.  This will make sure your triceps recover before you hit them again.

Lying Triceps Extension (skull crushers) - medium weight -12 to 15 reps
Chair/Bench Dips - 12 reps
Standing Bent Over Double Arm Kickback - light weight - 12 to 15 reps
Standing Behind the Head Extension - 1 heavy weight - 12 reps


TRAIN WITH INTENTION!