Post Thanksgiving Full Body (Bodyweight Only) Sweat Session

Work out breakdown: 24 cycles of 45 seconds work, 15 seconds rest.  You’ll notice at circuit six and seven, they’re different, only because I wanted to mix it up.  Feel free to stick with one of the options the full circuit if you please.

1) Power Jacks aka Low Jumping Jacks (33, 33, 34)

2) Plank Climbers (alternating lead arm) ( 26, 26, 27)

3) Body weight Curtsy (right) ( 26, 28, 30)

4) Body weight Curtsy (left) ( 28, 29, 30 )

5) Burpee with “Power” push up to feet (you pretty much do a push up when you hit the ground ( 16, 15, 13)

6) Single Glute Raise from the heel (right) (26)
    Standing Knee Tuck aka “Power Knee (in Insanity)” (right) (66)
    Single Leg Kick (right) (46)

7) Single Glute Raise from heel  (left) ( 25)
    Standing Knee Tuck aka “Power Knee (in Insanity)” (left) (66)
    Single Leg Kick (left) (52)

8) Diagonal Knee Tucks ( 40, 38, 40)

I then topped the work out off with a round of TABATAS: 8 cycles of 10 seconds rest and 20 seconds MAX effort:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. 2 lunge Jumps with Dynamic Squat x 2
  4. Mountain Climbers x 1 set
  5. Sumo Squat Jumps x 1 set
Sunday Sweatfest: Core-Cardio Interval Training

     Today’s interval work is pretty intense, because there’s technically no rest period.  Your rest period is instead a number of bridging exercises.  There’s alternate exercises for “beginners,” though I have a feeling even if you did do the “beginner” version, you’ll still be tasting the salt in your mouth.

     Each round will rack in at about 2minutes and 40 seconds.  Depending on how long it takes you to complete your bridging exercises, it should take you less than 30 minutes to complete. Remember that intensity is key!

     Set your timer for 4 cycles of 20/20. Each couplet will be performed 4 times, in a row! AND THEN REPEATED (insert evil laugh here).  The bridging exercise between each couplet has set reps, so you won’t need to reset your timer.

Couplet 1 – Start timer and complete 4 continuous rounds.

  1. Mountain Climbers
  2. Dynamic Push Ups or Push up followed by a plank jack or Regular push ups
  • Bridging Exercise: Supermans- 20 reps

    Couplet 2 – Start timer and complete 4 continuous rounds.

    1. Side to Side Step Ups or Regular Step ups
    2. In and Out Abs- you’re pretty much in a plank position, and you jump your legs into a tuck position then jump them back out into a plank
    • Bridging Exercise: Stability Ball Crunches- 20 reps

    Couplet 3 – Start timer and complete 4 continuous rounds.

    1. Plank Climbers or Plank Punches
    2. Diagonal Knee Tucks
    • Bridging Exercise: Stability ball hyperextensions or dolphins- 20 Reps

    Couplet 4 – Start timer and complete 4 continuous rounds.

    1. Burpees or Half Burpees
    2. Dynamic Squat Jumps or jumping jacks

    REPEAT it all over again :)

    WOD: Sprints + Bodyweight Exercise + Tabata Topper

    Once again, I did not feel like going to the gym, so I did a home work out today. 

    I started with 12 rounds of sprints for about 50 yards, walking back as my “recovery.” 

    I then decided to give my body a bit of a break and do this full body bodyweight work out for three rounds:

    1.     Squats (normal pace) x 30 reps
    2.     Slow Push Ups (4 seconds down, 4 secs up)- 20 reps
    3.     Stability Ball Dolphin/Reverse Hyperextension – 20 reps
    4.     Slow Single-Leg Deadlifts (right then left)- 20 reps
    5.     Tricep Push Ups (normal pace)- 20 reps
    6.     Slow Sumo Squats-20 reps

    Repeat 2 more times

    And for my final topper, TABATAS:
    Set your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and perform the following sequence TWICE. My times are in brackets:

    1. Two-Handed Dumbbell Swing (30lb) (14, 14)
    2. Side to Side Step Ups (24, 25)
    3. Alternating Kettlebell Swing (30lb) (13, 13)
    4. Side to Side Step Ups (25, 26)
    Mop-the-Floor-Sweaty Sunday Cardio Endurance Routine

    This one was pretty brutal. I adapted it off of my favorite work out blog, Myomytv.com.  Should you ever need any ideas for a work out and want to work out at home, she has great tutorials that I find both fun and challenging.  I loved this one, because it truly tests your cardio endurance, while targeting your core and stability.  The work out is originally supposed to be set for 1 minute of work and 25 seconds recovery, however I decided to do one round of 1 minute effort, 25 seconds rest.  I then did two more rounds cutting my work period down to 45 seconds effort, 15 seconds rest.  Here are the moves:

    1. Squat – Reverse Lunge and Kick Combo (right)
    2. Squat – Reverse Lunge and Kick Combo (left)
    3. Push Up – Squat Thrust – Diagonal Knee Tuck Combo
    4. High, Side Step Up with Knee to Elbow Oblique Twist (right)- You pretty much step up side ways on to your bench, twisting your torso so that your elbow hits your knee to target obliques
    5. High, Side Step Up with Knee to Elbow Oblique Twist(left)
    6. Bench Jump Overs (Alternative: http://www.fitsugar.com/How-Warm-Up-Plank-V-Jumps-5626468)
    7. Two Sumo Squat Jumps with Burpee
    8. Elevated Plank Climber
    9. Evil Jumps- Dynamic squat (Jump squat) with two lunge jumps
    10. Mountain Climbers

    An Interval Timer Can be found here if you don’t have the app on your phone or a gym boss timer: http://www.speedbagforum.com/timer.html

    Here is Maryanne’s video if you need more guidance:

    Total Body Fat Loss and Conditioning Work out

    Trying to shed the birthday/vacation calories by torturing myself with this baby.  Did a warm up on the treadmill for 10 minutes. So excited for a shower!

    Round 1 - each exercise for 1 minute:
    1. Air squats
    2. Isometric squat
    3. Hands-off pushups
    4. Back extension
    5. Pop-ups

    Round 2 - each exercise for 1 minute:
    1. Air squats
    2. Squat thrusts
    3. Push-ups
    4. Burpees
    5. Alternating lateral planks

    Round 3 (need two dumbbells) - each exercise for 30 seconds, take a 30 second break, then repeat:
    1. Lateral lunges
    2. Bent-over row
    3. Alternating upright row
    4. Rotation curls

    Round 4 - each exercise for 30 seconds. First start off with the dumbbell in your right hand, complete each exercise, then switch to your left.
    1. Around the world
    2. Dumbbell swing
    3. High pull
    4. One-arm, single-leg row
    5. Diagonal press

    Round 5 - each exercise for one minute:
    1. Twisting floor press (1 minute right hand, 1 minute left hand)
    2. Half get up (1 minute right hand, 1 minute left hand)
    3. Prone alternating dumbbell rows (1 minute)