Just HIIT'in It

Hope you blasted thru yesterday's workout!  Today is just a few rounds of HIIT :)

Round 1
10 Burpees without Pushup
50 Jump Squats
10 V-Ups

Round 2
10 Box Jumps or StepUps each leg
50 Jump Lunges
10 Oblique V-Ups each side

Repeat Round 1

Round 3
50 Jump Rope Skips, High Knees or Jump Jacks
100 Mountain Climbers
10 V-Up Russian Twist Combo - Perform a V-Up, as you're coming down, twist to each side once - (If you do not lift your entire upper body up during a V-Up, then perform your modified V-Up and then a bicycle crunch to each side)

Repeat Round 2

Repeat Round 3

Repeat Rounds 1, 2 and 3

GREAT JOB!!!

TRAIN WITH INTENTION!

Just Don't

I hope you had a great workout yesterday - however you decided to move your body.  Today will be a total body strength training circuit that will serve as your 'active rests' in between bouts of HIIT!

CIRCUIT 1 - Go thur 3x before moving onto the next circuit
10 Burpees with Pushup and Jump Squat/Knee Tuck
15 Lying Chest Flys with Leg Extension (on back with legs in tabletop - as you perform a chest fly, extend your legs out long, as parallel to the floor - keep your lower back down the whole time)
15 Standing Bent Over Renegade Row (feet under hips, tip at hips as parallel to the floor as you can get your upper body, arms hanging straight down, palms facing eachother - row one DB up towards your side, as that one goes down the other one is coming up)

CIRCUIT 2 - Go thur 3x before moving onto the next circuit
25 Squat Jumps
50 Jump Lunges
15 Alternating Bicep Curls
10 Standing Front/Side Raise (perform a side raise with one arm as the other arm performs a front raise - creating an "L" at the top of the movement - bring them down and switch)

CIRCUIT 3 - Go thur 3x before moving onto the next circuit
10 Side Burpees with Elbow to Knee Crunch and Jump Squat/Knee Tuck
50 Mountain Climbers 
15 Lying Tricep Extensions/Skull Crushers
15 Weighted Sit Ups

TRAIN WITH INTENTION!

You Have to Try First

Happy Columbus Day everyone!  Whether you have the day off or not, make sure you start your week off right and get your workout in!  Today is your choice.  Scroll back and find a workout that you either enjoyed, or want to beat your own time at - and GET TO IT!

REMEMBER - TRAIN WITH INTENTION!

It's Always Worth It

If it was easy - everyone would be doing it, right?  But it's not and you are stronger than 'everyone else' - that's why you're STILL doing it!

Last workout of the week - strength training with active recoveries of HIIT!

Take a moment and warm-up.  Then go thru the following circuits.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing in - heavy weight - 12x
Standing Double Bicep Curl - medium weight - 12x
50 Mountain Climbers
15 Side Plank Drops each side

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing back - heavy weight - 12x
Seated One Arm Concentration Curl - light/medium weight - 12x
50 Plank Jacks
15 Side V-Ups each side 

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Bent Over Double Arm Reverse Fly - light weight - 12x - (Bend over as parallel to the floor as you can, dbs in hand, palms facing eachother, raise your arms out the side, in line with/or slightly behind your shoulders as you turn your palms back)
21's - light/medium weight - 12x - (7 bottom halves, 7 top halves, 7 full range)
15 Lunge Back to Front Kick - each leg
15 Lying Leg Drops

TRAIN WITH INTENTION!

Make Muscle

Two workouts left for the week and we are back to lifting. Same strength training circuits as Monday, but the cardio exercises have changed.

Take a few minutes and warm-up.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Lying Chest Press - heavy weight - 12x
Standing Behind the Head Tricep Extension - heavy weight - 12x
Standing Overhead Shoulder Press - medium weight - 12x
50 Jump Rope Skips or High Knees
50 Crunches

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Lying Chest Fly - medium weight - 12x
Standing Bent Over Tricep Kickback - light/medium weight - 12x
Standing Lateral/Side Raise - light weight -12x
50 Jump Squats
50 Bicycles

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Lying Incline Chest Press - heavy weight - 12x
Lying Tricep Extensions/Skullcrushers- light/medium weight - 12x
Standing Front Raise - light weight -12x
50 Jump Lunges
50 Alternating Toe Touches


TRAIN WITH INTENTION!

Overcome...Make Yourself

It's Wednesday - just some HIIT today!  Have a great time.

Take a moment and warm-up.

Go thru the circuit from Top to Bottom and then Bottom to Top!

10 Burpees without Pushup with Knee Tuck/Jump Squat
10 Pushups
20 Jump Squats
10 Firefly Pushups - knee to same side elbow as you descend into pushup
30 Jump Lunges
10 Pike Pushups - in an upside V position (downward dog)- bum in the air
40 Skater/Side Jump Lunges
10 Around the World V-Ups
50 Mountain Climbers
10 DiveBomber Pushups

take a 2 minute break - now start at the bottom and go back thru to the top


TRAIN WITH INTENTION!

You are WORTH IT

Like yesterday, today's workout incorporates your HIIT training into your strength training circuits.  Your weight lifting acts as an active recovery from the HIIT.

Take a moment and warm-up.  Then go thru the following circuits.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing in - heavy weight - 12x
Standing Double Bicep Curl - medium weight - 12x
10 Side Burpees with Knee To Elbow Crunch and Jump/Knee Tuck
50 Oblique Knee Tucks - in push up position, bring knee towards opposite elbow

Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Bent Over One Arm Row - palm facing back - heavy weight - 12x
Seated One Arm Concentration Curl - light/medium weight - 12x
50 Side Jump Lunges/Skaters
20 Alternating Toe Touches

Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Bent Over Double Arm Reverse Fly - light weight - 12x - (Bend over as parallel to the floor as you can, dbs in hand, palms facing eachother, raise your arms out the side, in line with/or slightly behind your shoulders as you turn your palms back)
21's - light/medium weight - 12x - (7 bottom halves, 7 top halves, 7 full range)
10 3/4 Burpees
10 Weighted Sit Ups

TRAIN WITH INTENTION!

The Making of Yourself

If you participated in the 60 day Clean Eating Challenge, or even part of it - you should recognize how important a healthy, well-rounded diet is to shaping your body.  You can't expect your body to change if you don't change the way you eat.

This week we will be strength training multiple muscle groups everyday - but we will be doing our HIIT training in between sets.  Your lifting circuits will be considered your active recovery.

Take a few minutes and warm-up.

Strength/HIIT Circuit #1 - go thru the entire circuit 3x
Lying Chest Press - heavy weight - 12x
Standing Behind the Head Tricep Extension - heavy weight - 12x
Standing Overhead Shoulder Press - medium weight - 12x
10 Burpees with Pushup and Knee Tuck/Jump Squat
10 V-Ups


Strength/HIIT Circuit #2 - go thru the entire circuit 3x
Lying Chest Fly - medium weight - 12x
Standing Bent Over Tricep Kickback - light/medium weight - 12x
Standing Lateral/Side Raise - light weight -12x
10 Box Jumps or Step Ups each side
20 Bicycle Crunches



Strength/HIIT Circuit #3 - go thru the entire circuit 3x
Lying Incline Chest Press - heavy weight - 12x
Lying Tricep Extensions/Skullcrushers- light/medium weight - 12x
Standing Front Raise - light weight -12x
10 Squat Jumps
20 Jump Lunges
30 Weighted Russian Twists - sitting up on your sitz bones, holding a db, lean back, option to pick feet up, twist weight side to side


TRAIN WITH INTENTION!

The Magic Formula

enough said.

This week's workout agenda is similar to last week's.  One HIIT workout to be done everyday with a one or two body part lift.

Monday - HIIT + Chest and Triceps
Tuesday - HIIT + Back and Shoulders
Wed- HIIT + Chest and Biceps
Thursday - HIIT + Back
Friday - HIIT + Triceps and Shoulders

HIIT ROUTINE: go thru 1x
10 Burpees with Pushup and Knee/Squat Jump
50 Mountain Climbers
10 Box Jumps
50 Plank Jacks
10 Touchdown Jump Squats (touch floor)
50 Oblique Knee Tucks (in mountain climber - knee to opposite elbow)
10 Around the World V-Ups (one L side V-up, one center V-up, one R side V-up)


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!

Steady As You Go

It's hard to keep doing something day in and day out when the results come slowly.  Most of us like to see the results of our hard work immediately - but unfortunately that's not the way our bodies work.  Change not only takes time, but is composed of numerous parts.  In our cases - working to achieve the bodies we want requires :

INTENSE WORKOUTS + CLEAN AND HEALTHY EATING + SLEEP + DEDICATION + PATIENCE

And without paying attention to each and every piece of the equation, you will not achieve your goals.  So take a moment and make sure that you understand each piece.

This week we are going to strength train 4 days - taking Wednesday off from lifting.

Week's Plan

Monday - HIIT + Back and Biceps
Tuesday - HIIT + Chest, Tris and Shoulders
Wednesday - HIIT - go thru circuit 2x
Thursday - HIIT + Back and Triceps
Friday -  HIIT + Chest, Biceps and Shoulders

There is only one HIIT routine this week - it is a timed challenge - your goal is to beat your time each day!

500 Rep HIIT ROUTINE: go thru 1x - (except Wednesday - go thru 2x)
100 Jump Rope Skips or High Knees
10 Burpees without Pushup
15 Pushups
100 Squat Jumps
10 Side Burpees with elbow to knee crunch
15 V-Ups
100 Jump Lunges
10 3/4 Burpees
15 Weighted Sit Ups - holding weight over chest with straight arms
100 Mountain Climbers
10 Box Jumps
15 Side Plank Drops each side


STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)

BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg.  Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest.  Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can.  Slowly bring the weight back up over your chest.  REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat.  Hold the db straight down in front of you palms facing eachother.  Lift the weights out to the side.


CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly


BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range

TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback

SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother

TRAIN WITH INTENTION!