Yes, You Should - Go Do It

To start, it's a silly question.  And of course, there is only one answer :)

Let's get to our last workout of the week.

12 minutes of Fun - Perform 1 minute of each of the exercises
feel free to take a 30 second rest in between exercises - but NO LONGER!

Jump Rope or High Knees
Crunches
Burpees with Pushup and Tuck Jump
Plie Squats
Squat Jumps
V-Ups
Mountain Climbers
Box Jumps
Bicycle Crunches
Jump Lunges
Oblique Mountain Climbers - knee to opposite elbow
Skaters - Side Jump Lunges




TRAIN WITH INTENTION!

Lift Heavy - Get Smaller

The biggest myth women tend to believe is that they'll 'bulk up' if they lift heavy weights.  I'm not sure why they think that - but it's simply just not true.  The female bodybuilders have to work very hard and very long and tweak their nutrition just right to get the size they want in each and every muscle.  Ladies lifting heavy for 12-15 reps 3 to 4 days a week will actually build muscle, but in the long run, with appropriate cardio and proper nutrition, can actually become smaller - since muscle takes up less room than fat - your measurements will get tighter and smaller.

I'm a very good example of this - those of you that know me KNOW that lifting heavy doesn't bulk.  Those of you that don't know me, I'm about 5'5" and have never weighed more than 120lbs at any time and I can move some big weight for my small size - right now I am able to one arm DB row 75lbs 8x on each arm - hopefully to break that record this morning during my back lift! (One of my goals by the end of the year is to be able DB row 100lbs 10x on each arm)  So ladies - have no fear!

I want you to go thru a quick 15 minute cardio session - do what you want.  Run outside, do an old HIIT, jump rope...get moving and warm and then LIFT!

Circuit #1 - go thru 3x before moving on to Circuit 2
15 Lying DB Chest Press - HEAVY WEIGHT
10 Push-ups
12 Lying DB Chest Flys - MEDIUM WEIGHT

Circuit #2 - go thru 3x before moving on to Circuit 3
15 Lying Tricep Extensions/Skullcrushers - MEDIUM WEIGHT
10 Tricep Push-ups - hands no wider than shoulder width apart
12 Standing behind the head tricep extension - 1 HEAVY WEIGHT


Circuit # - go thru 3x 
15 Standing Overhead Presses- MEDIUM WEIGHT
10 Pike Pushups - in Down Dog - perform a pushup - head towards floor
12 Standing Side Raises - LIGHT WEIGHT


Challenge yourself and TRAIN WITH INTENTION!

Just be a better YOU

Whatever your goals are...whatever your reasons are for working out...just make sure they're YOUR goals, not someone else's.   Training for the wrong reasons doesn't result in the gains you want - remember that.


Pyramid Circuit - 
There are 6 exercises - Perform 50 reps of the exercise - recover for 1 to 2 minutes, then perform 40 reps, rest, then 30, rest etc until you perform 10 reps.  The move on to the next exercise and pyramid down the same way from 50 to 10.

Jump Squats
Mountain Climbers
Reverse Crunches (hip lifts)
Jump Lunges
Mogul Jumps
Crunches (try and get both your shoulder blades off the floor!)

TRAIN WITH INTENTION!

What do you workout for?

Whatever your reason is for working out - just make sure it all comes back to you - not anyone else!

Warm up and then get to the workout!  You're going to need  both Medium and Heavy weights today.

Go thru the workout TWICE
100 Jump Rope Skips or High Knees
20 Bent Over Double Arm Row - palms face eachother - MEDIUM TO HEAVY WEIGHT
25 Jump Squats
20 Bent Over Double Arm Row - palms face up - MEDIUM TO HEAVY WEIGHT
50 Jump Lunges
20 Bent Over Double Arm Row - palms face back - MEDIUM WEIGHT - make sure you bring your elbows out wide on these rows
20 Side Plank Hip Drops - Right
15 V-Ups
20 Side Plank Hip Drops - Left

TRAIN WITH INTENTION!

Leave the Past Behind You

Just because you have one bad day, a few bad meal, skip a workout or somehow deter from your plan - doesn't mean you just forget everything.  We are all human.  You know that it happened, but there is nothing you can do about it now.  You just need to keep moving forward.  If you just keep thinking about that 'slip up', you'll never make any progress.
But you also have to understand that these so called 'slip ups' are okay every now and then.

Let's get into the workout - 2 new moves - Snowboard jumps and Mogul jumps - for all of you snow bunnies out there :)

SNOWBOARD JUMPS - Squat jumps with a 180 degree turn in between

MOGUL JUMPS - in plank position, jump both feet towards, or to the outside of one hand, then back to plank position and then over to the other side

Monday's Workout - go thru the workout 3x
10 Snowboard Squat Jumps
5 Burpees without Pushup
25 Crunches
10 Mogul Jumps
5 Burpees without Pushups
25 Reverse Crunches - on back, lift legs (straight or bent) up towards the ceiling with a hip lift
10 Box Jumps
5 Burpees without Pushups
25 Double Crunches - perform a crunch and reverse crunch at the same time


TRAIN WITH INTENTION!

Workout More Than Your Mouth

Talk is cheap....It's the 'doing' that gets you rich :)

Let's get on with the last workout of the week.  You've got a 500 Rep workout and then a shoulder lift.

500 Reps of Fun
50 Jump Rope Skips or High Knees
50 Jump Lunges
25 Pushups
50 Alternating Toe Touches - on back, legs and arms extended - arm reaches to opp foot
50 Skater Jumps
100 Mountain Climbers
25 Crunches
25 Right Side Plank Hip Drops - on forearms or straight arm
25 Left Side Plank Hip Drops
50 Squat Jumps
50 Bicycle Crunches

SHOULDER LIFT - go thru the circuit 3x
12 Overhead Press - palms face forward - MEDIUM WEIGHT
12 Side Raises - LIGHT WEIGHT
12 Front Raises - palms face down - LIGHT WEIGHT

TRAIN WITH INTENTION!

Finish Strong

Let's hit the back hard today.  So get through your HIIT and then grab some heavy weight.  Your back is made up of some big strong muscles - challenge them!!!!

Thursday's HIIT - go thru 3x
10 Burpees without Pushups
10 Pushups
10 Squat Jumps
10 Jump Lunges (each side)
10 Box Jumps or Step Ups each side
10 Oblique Mountain Climbers (each side) - in plank, knee to opposite elbow
10 V-Ups

BACK TRAINING - go thru the circuit 4x
12 each side - One Arm DB Row - palms face you - take a lunge stance for this - and row like you're starting a lawnmower
15 DB Pullover - see video below
15 Supermans - on belly, legs and arms extended - pick up legs and arms and hold for a moment, then release down

TRAIN WITH INTENTION!

Build Your OWN GUNS

So you figured out your goals right?  Did you give yourself a timeline - a deadline for both?  Do it!

Let's build some Guns today:)

QUICK HIIT - go thru 3x
50 Squat Jumps
10 Pushups
50 Jump Lunges
10 Tricep Pushups
25 Crunches
20 Alternating Leg Drops (10 each side) - on back, legs straight up to ceiling, drop one leg as close to floor as you can WITHOUT letting your lower back leave the floor - you can slide your hands under your bum to help you with this

Arm Circuit - go thru 4x
20 Alternating Bicep Curl - medium weight
12 Lying Skullcrushers (see video below) - medium weight
21's - 7 bottom halves, 7 top halves, 7 full range - palms face up the entire time - medium weight
12 Standing Behind the head tricep extension (see video below) - heavy weight

LYING SKULLCRUSHER

BEHIND THE HEAD TRICEP EXTENSION

TRAIN WITH INTENTION!

If you THINK you can, then YOU CAN

Have you guys sat down and figured out your short and long term goals?  If not, do it right now.  It's always easier to get through your workouts and most importantly, stick with them if you are working towards something.
Hope you enjoyed the new moves from yesterday.  We've got one more for today plus some muscle builders!

WEIGHTED JUMP LUNGE WITH ROTATION - Perform your regular jump lunges holding a dumbbell or medicine ball, but as you jump, twist the weight towards the leg that is in front.

Let's get to the workout - warm up and then grab your heavy and medium weights.

Go thru the circuit 3x
10 Burpees without Pushup
15 Plie Squats holding DBs between legs
20 Weighted Jump Lunges with Rotation (10 to each side)
15 Lying Chest Presses - Heavy Weight
15 Lying Chest Flys - Medium Weight
50 Bicycle Crunches


TRAIN WITH INTENTION!

Be Sore to Be Strong

I hope you had a great week back with me last week.  This week brings some new workouts and some new moves.

MOGUL PLANK JUMPS - in plank position, jump both feet towards on hand, or even to the outside of the hand, back to plank, and then over to the other side.

2 LUNGE WITH JUMP SQUAT- perform 2 reverse lunges and then 1 jump squat

WEIGHTED V-UP TO RUSSIAN TWIST- perform V-up with 1 weight in both hands, and then on the way down twist once to each side (feel free to do it without the weight)

So make sure you take a look at these clips to make sure you are familiar with the new moves!

Here's your HIIT.

GO THRU THE CIRCUIT 5x!
50 High Knees or Jump Rope Skips
10 Moguls (each side)
10 Lunge Back to Squat Jump
10 Weighted V-Up to Russian Twists
10 Pushups

TRAIN WITH INTENTION!

Brag About What You CAN Do!

And believe me - you can do a lot.  If you've been following the blog for a bit, then you have put your body through some exercises that the average gym goer would not be able to do!  So give yourself a pat on the back.  And then let's get to the last workout of the week.

Take a few minutes to warm-up and then grab some light to medium weights - you've got 3 circuits - the focus is on MUSCLE ENDURANCE - high reps, low weight.

CIRCUIT #1 - go thru 3x - then move onto the next circuit
50 Jump Squats
15 Pushups
25 Double Arm Bicep Curls - light weight
15 Weighted Sit-Ups


CIRCUIT #2 - go thru 3x - then move onto the next circuit
50 Mountain Climbers
25 Bent Over Double Arm Rows - medium weight
15 Tricep Pushups
50 Bicycle Crunches


CIRCUIT #3 - go thru 3x - then move onto the next circuit
50 Jump Lunges
20 Overhead Presses - palms face forward - medium/light weight
15 Side Raises - light weight
15 Front Raises - light weight
20 Lying Alternating Toe Touches - Arm to Opp Leg


TRAIN WITH INTENTION!

I Have to Remind Myself Everday

I have a terrible sweet tooth and it usually hits me in the evening - and I have a problem - I usually give into it.  But now I think about how hard I worked during the day and that I'd be ruining it.  I had to change my mindset from 'I worked hard for this, I deserve this' to 'Is this going to get me closer to my goals?'.

You need to do the same.

Just some HIIT today  - grab some water and warm-up.

Go thru the Pyramid JUST ONCE

100 Jump Rope Skips or High Knees
90 Mountain Climbers
80 Jump Lunges or 40 Reverse Lunges each leg
70 Bicycle Crunches
60 Side Jump Lunges - Skaters
50 Plank Jacks
40 Supermans - on belly, arms overhead, lift arms and legs up at the same time
30 V-Ups
20 Box Jumps or Step Ups each leg
10 Burpees without Pushup


TRAIN WITH INTENTION!

What To Do

Make sure you a plan - your short term goals - and stick to what you need to do to get there!

Today's workout is similar to yesterday's, but just ONE circuit you will go thru 3x - HIIT cardio and some Chest and Triceps.  You will need your HEAVY and MEDIUM weights once again.

Take a few minutes to warm up - however you like.

TODAY'S CIRCUIT - go thru 3x
5 Burpees without Pushup
10 Box Jumps
10 Pushups
15 Lying Chest Presses - palms face forward - HEAVY WEIGHT
20 Bicycle Crunches
5 Side Burpees - check out NEW MOVES tab for video of this
10 Tricep Pushups - hands should be no wider than shoulders
15 Lying Tricep Skullcrushers - arms extended above shoulders, palms face eachother, hinge at elbow to slowly bring dbs on either side of head -  MEDIUM WEIGHT
20 Leg Drops - on back, hands under bum, legs straight up, drop both legs down as close to floor as you can keeping lower back against floor/hands

TRAIN WITH INTENTION!

There's No SomeDay

It's TODAY!  And today we're going to combine some HIIT cardio with some strength training, so grab some heavy and medium weights and get to it.

Warm-up for a few minutes.

Circuit 1 - HIIT and Back (Heavy Weights) - repeat 3x
25 Jump Squats
15 Bent Over Double Arm Row - palms face eachother
50 Mountain Climbers
15 Bent Over Double Arm Row - underhand grip - palms face forward

Circuit 2 - HIIT and Biceps (Medium Weights) - repeat 3x
50 Jump Lunges
15 Double Arm Biceps Curls - palms face up the entire time
25 Plank Jacks
15 Double Arm Hammer Curls - palms face eachother

Circuit 3 - HIIT and Some Abs! - repeat 3x

50 Side Jump Lunges/Skaters
15 Weighted V-Ups - holding 1 db between your hands
26 Mogul Jumps - in plank, jump both feet towards/or outside of your R hand, then jump back to plank, repeat other side
30 Russian Twists holding 1 db - feet up or down

TRAIN WITH INTENTION!

Let's Make It A Great One

Happy New Year.  To those of you that are new to my blog, Welcome.  To those that are coming back, Welcome Back and Thank you for coming back :)

This blog provides you with both HIIT (high intensity interval training) and Strength Training Workouts that will tighten, tone and strengthen every part of your body.  These workouts can be done at home or at the gym - and they are only as hard as you make them.  They're short, but intense - so it's up to you to really push yourself to get the full benefit out of all the workouts.

Whether you're just starting or have been working out for some time, let's make 2013 the year where you set some challenging goals and you do what you have to do to achieve them.  I am doing the same thing.  I have decided on some short term and long term goals and am DETERMINED  to achieve them.  I know that I have a lot of work ahead of me and I have to change some of my ways, but after having a long talk with myself :), I've decided that THIS IS WHAT I WANT and I am going to work my *ss off to achieve them.

2012 was a tough year for me, both physically and mentally, and I am still recovering from  my last physical set back, but I can't use that as an excuse.  I just strap on my belt, literally, and start working out.  I want you to have the same mind set.  Whatever held you back in 2012 needs to stay there, in last year, don't let it hold you back this year.

Alright guys, let's get to it.  I am working on putting together some videos of new moves so we can take our workouts to a new level - but today we'll start with some oldies, but goodies :)

Take a few moments to warm-up and then hit the circuit.

GO THRU THE CIRCUIT 3x
5 Burpees with Pushup and Tuck/Squat Jump
10 Box Jumps or Step Ups Each Leg
20 V-Ups
50 Mountain Climbers
20 Bicycle Crunches
10 Jump Lunges each leg (20 total)
5 Tricep Pushups

TRAIN WITH INTENTION!