It's the Only Way

You can't build your body without a little effort, a little sweat, and a lot of dedication.  I'm not asking you to train like an Olympic Athlete - I'm just asking you to a little harder each day - because once it starts getting easy - it's not working anymore.

We've got a HIIT circuit today followed by a heavy lift for your BICEPS!

HIIT CIRCUIT - go thru 3x
10 Burpees without Pushup
5 Pushups
20 Pop Squats - start with your feet together - pop out to a low squat - jump back in
5 Pushups
30 Squat to Lunge Back Combo
5 Around the World V-Ups
40 Alternating Front Kicks
5 Divebomber Pushups
50 Mountain Climbers

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!

Enjoy It, Use It and Never Be Afraid

Hope you enjoyed yesterday's workout and the new format for this week.  Today you will conquer another HIIT workout and then move onto your BACK.

If you are partaking in the CLEAN EATING CHALLENGE make sure you inbox me on the TIGHTERASSETSBYTK facebook page and I will get you started.  If you are working hard you should make sure you are eating right.  I will also make sure to get some more clean recipes up on the RECIPE tab for all you guys!

Take a moment or two to warmup and then get sweaty!

QUICK HIIT - go thru the pyramid ONCE
100 Jump Rope Skips or High Knees
90 Bicycle Crunches
80 Jump Lunges
70 Plank Knee Tucks - keep your bum down!
60 Skater Jump Lunges
50 Russian Twists - feet on or off the ground
40 Squat Jumps
30 V-Ups
20 Box Jumps or Step Ups
10 Burpees without Pushup

BACK WORKOUT 
Go thru the circuit 3x
Bent Over Double Arm Row - palms face eachother - heavy weight - 15 reps
Lying on Floor/Bench PullOver - 1 heavy weight - 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!

Let Them Stare

This week we are going to be training a bit differently than what we've been doing.  Everyday you will be doing a HIIT workout followed by a heavy lift for ONE BODY PART only.  The cardio parts of the workouts will be heavy on the legs and core work so we will not be isolating them during the weight portions of our workouts this week.  Here we go!

Warmup for a few minutes.

Go thru the circuit 3x
20 Squat Jumps
20 Front Lunges with Twist - holding moderate weight out in front with straight arms - as you lunge forward, twist in the direction of the front leg
20 Squat Jumps - holding moderate weight at chest level
20 Jump Lunges with Twist - holding moderate weight
20 One Leg Weighted V-Ups - holding weight between your hands straight overhead, lift one leg up as you reach your weight towards that leg (OPTIONS - keep both your feet floating and/or lift entire upper body off the ground as you reach the weight up)

HEAVY LIFT - CHEST
Go thru the entire circuit 3 times
Lying Chest Press - Heavy Weight - 15 reps
10 Pushups
Lying Chest Fly - Moderate Weight - 15 reps
10 Decline Pushups - feet on chair/bench
Standing Scoops - Light/Moderate Weight - 12 reps (palms face up about a foot away from your body, slight bend in your elbows - 'scoop' the weight up and together to the height of your chin
10 Incline Pushups - hands on chair/bench

TRAIN WITH INTENTION!

The Secret to Fitness

And that's it.  The secret to getting in shape and achieving the shape that you want is to get off your butt everyday and MOVE!  And know that if you keep doing it with INTENTION and INTENSITY, the results will come.  Enough said.

Just a shout out to all who did the workouts this week - they were challenging, I know, I sweated through all of them with you!

Let's get to today's workout so you can start your weekend off right!  Warmup for a few minutes and then start your HIIT workout.

Go thru EACH of the combo moves 5x BEFORE moving onto the next

COMBO MOVE #1 - 50 High Knees + 25 Jump Squats + 10 Pushups

COMBO MOVE #2 - 50 Jump Lunges + 25 Standing Bicycle Crunches + 10 V-Ups

COMBO MOVE #3 - 50 Mountain Climbers + 25 Crab Crunches* + 10 Side Plank Drops (each side)
     *Crab Crunch - In crab position with one hand behind head, pull the opposite knee in towards chest as you crunch towards that knee

Great job - enjoy your weekend!

TRAIN WITH INTENTION!

Serene Lifting

If you did yesterday's blog workout - give yourself a pat on the back - that was a challenging one.  Why does 5 minutes go by so slow when you are working so hard?  Today's workout is similar to yesterday's - a quick HIIT workout and then the 2nd day of your heavy lift - Chest and Arms.  Remember to pick up some heavier weights than you have been the past few weeks - the lifting program changes next week!

Take a moment and warmup then go thru the circuit as many times as you can in 25 minutes.

Go thru the circuit continuously for 25 minutes

5 Burpees without Pushup and with Jump Squat/Tuck
10 Crab Toe Touches - each side
5 3/4 Burpees without Pushup
20 Alternating Leg Drops - laying on back, legs straight up, drop one leg at a time - keep lower back on floor at all times!
5 Oblique Burpees with Knee to Elbow Crunch (each side)
30 Flat Out Bicycle Sit Ups - laying on back, legs straight out, hands behind ears, pull one knee in towards your chest as you sit up and twist towards that knee
5 Rounds of 10 Squat Jumps + 20 Jump Lunges
40 Skater Jump Lunges
5 Rounds of 10 Box Jumps/Step Ups + 10 Lateral Up and Over the Bench
50 Mountain Climbers

Great job.  Now start your lifting session - click here or click on the Strength Training Circuits link to the right.

TRAIN WITH INTENTION!

Surround Yourself with the Strong

Today's workout is a quick HIIT cardio circuit and then a lift - Back and Shoulders.  This is the last week for these strength training routines - so try and up your weight on a few (or all) of the exercises - even if it's just for one set.

You've got 5 - five minute circuits - just go thru each of the circuits as many times as you can during the 5 minutes and then move onto the next.  Remember to warmup for a few minutes first.

Go thru each of the circuits continuously for 5 minutes before moving onto the next.

Circuit 1
20 Jump Rope Skips or High Knees
30 Mountain Climbers
40 Upright or Laying Down Bicycle Crunches

Circuit 2
5 Burpees without Pushup and with Tuck/Squat Jump
10 Divebomber Pushups
20 Side Plank Reach Unders (each side)

Circuit 3
10 Box Jumps or Step Ups each leg
20 Tricep Dips with Alternating Knee Tucks - as you dip, pull one knee in towards your chest
30 Plank Oblique Knee Tucks - in straight arm plank, pull knee in towards opp elbow

Circuit 4
25 Squat Jumps
50 Soccer Ball or Med Ball Taps - alternating legs
25 Plank Superman Lifts - holding yourself in straight arm plank, alternate lifting one arm and opp leg at the same time, holding for a moment and then switching

Circuit 5
50 Jump Lunges
5 Around the Worlds V-Ups - 1 rep includes 1 Left V-up, 1 Center V-up and 1 Right V-up
10 Tricep Pushups

Great job - now click here to get your lift - or click on the Strength Training Circuit tab to the right.

TRAIN WITH INTENTION!

Become Undefeated

In the race of fitness, it's always you vs. you.

So today - I'm keeping it simple - the circuit consists of three combo moves that you will go thru 10x.

Go thru the circuit 10x as fast as you can

Combo Move #1 - 5 Jump Squats + 10 Mountain Climbers + 5 Pushups

Combo Move #2 - 10 Jump Lunges + 10 Plank Jacks + 5 Firefly Pushups

Combo Move #3 - 10 Jumping Jacks or Box Jumps + 10 1/2 Burpees + 10 V-Ups

If you get a chance - post your time on the TIGHTERASSETSbyTK facebook page.  I'll be doing this one with you too - I'll post mine!

TRAIN WITH INTENTION!

Fitness. . . A State of Mind

Your body will do anything you tell it to do.  Your mind will fail before your body does - you just have to convince it otherwise.

Let's get this week started with a bang.  A 30 minute cardio and strength training HIIT circuit.  Just set your timer for 30 minutes and go thru the circuit as many times as you can!  Grab a set of heavy weights (10-15lb) and a set of light weights (5lb).

Go thru the circuit as many times as you can in 30 minutes

5 Burpees with Pushup and Jump Squat/Knee Tuck
20 Plie Squats - holding heavy weight between legs
5 3/4 Burpees with Pushup
20 Bicep Curls to Overhead Shoulder Press - with light weights
5 1/2 Burpees or Plank Jumps - in plank, jump both your feet in towards your chest at the same time and then back out
20 Alternating Bent Over Rows with heavy weights
6 Oblique Burpees with Elbow to Knee Crunch and Jump Squat/Knee Tuck
20 Standing Overhead Tricep Extension holding 1 heavy weight or 2 light weights
5 Triple Play Abs - these 3 moves make up 1 rep:
     Start laying on your back, legs straight and arms straight overhead
     1 V-Up
     1 Straddle Up - legs & arms come up, straddle your legs open & reach thru them
     1 Knee Tuck - bring knees in towards chest and you swing arms down by your side to reach your heels (advanced option is to roll up onto sitz bones as you reach your heels)

TRAIN WITH INTENTION!

Numbers DO Sometimes Lie

There is such a thing as being 'Skinny Fat'.  A low number on the scale doesn't always correlate to a better state of health.  When you're looking for results, the number on the scale shouldn't be the determining factor  of whether your program is working or not.  How your clothes fit, your blood pressure, your resting heart rate, cholesterol numbers and other 'true health' factors should tell you whether your fitness program is working.  I trained a client who came to me after about 6 months and said she was upset because she hadn't lost any significant amount of weight.  But when we went over the other changes - her frame of mind changed - she went from a size 8 to a size 4; her body fat had decreased from over 30% to just over 20%; when she started training with me she struggled to chest press 10lb dumbbells for 3 sets of 10 reps and now was pumping 25lb dumbbells for 3 to 4 sets of 15.  That put a smile on her face.  Just got to put everything in perspective, right?

Alright - just a bit of HIIT today - same as yesterday, 5 rounds, get it done then enjoy your weekend.

Go thru the circuit 5x

5 Burpees without Pushup with Squat/Tuck Jump
10 Squat Jumps
20 Jump Lunges
30 Mountain Climbers
20 V-Ups
10 Oblique Burpees with Knee to Elbow Crunch and Squat/Tuck Jump
5 Divebomber Pushups

Great job!!!!!

TRAIN WITH INTENTION!

Time to EARN Yours

Today is this week's second day of lifting after a short cardio HIIT workout.  Make sure you are hydrating yourself before, during and after your workout.  Drink BEFORE you get thirsty - that will ensure your muscles will stay hydrated - after all, your muscles are mostly water - they can't work efficiently if they are not properly hydrated.

We've got a NEW AB MOVE today - The Weighted V-Up Twist

The Weighted V-Up Twist - Perform a weighted V-Up but as you come back down, twist with the weight to each side.  Reset and go again.

Take a moment and warmup.

Go thru the circuit 10x!

5 Burpees with Tuck/Squat Jump no pushup
10 Weighted V-Up Twist (modification - if you cannot bring your upper body up - perform 10 regular weighted V-ups leaving your upper body on the ground and then do 10 Russian Twists - sitting up with heels on the ground - tilt back and rotate weight side to side)
20 Mountain Climbers

that's it - now go lift - Back and Shoulders

TRAIN WITH INTENTION!