Fitspiration #3: Natalie Muntean

Keep Beating, Keep Keep beating HEART: Sweaty Morning Cardio Work out

Dumb title, I know. Interval Cardio this morning only lasts 21 minutes (at least for me… feel free to increase the time/rounds).  The only equipment you need is a your body and a moderate weight kettlebell or dumbbell.  Set your interval app timer for 21 continuous cycles of 45 seconds work and 15 seconds recovery and 45 seconds effort. You’ll be doing 3 continuous rounds of the following 7 exercises:

My reps per exercise are in brackets!

  1. Side to Side Step Ups (56, 57, 55)
  2. Kettlebell Vertical Swing Burpee (20lbs) (9, 10.5, 10)
  3. Jump Rope (did buttkick variation) (65, 68, 69)
  4. Two-Handed Kettlebell Swing (20lb) ( 36, 36, 38)
  5. Burpee with tricep push up (13, 12, 13)
  6. Diagonal Touch Dynamic Squats (38, 39, 40)
  7. In and Out Abs (31, 31, 29)

I’m pretty much a sweat bath now.

This afternoon will be followed by Jamie Eason’s Live Fit Trainer Back and Bis.  Obviously didn’t listen again about the No Cardio thing :/

3x12 with 1 minute rest between sets:

  1.  Wide Grip Lat Pulldown
  2. One Arm Dumbbell Row
  3. Seated Cable Row
  4. Underhand Cable Pulldown
  5. Alternating Bicep Curls
  6. One Arm Preacher Curl
  7. Standing Bicep Cable Curl
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)
    At Home, Arm Intensive Dumbbell and Bodyweight Work out

    Warm Up: 10 minute Jump Rope
    I used lower weights (10 & 15 #s), given high rep range

    Round 1 - 5 minutes:
    1. 10 air squats followed by 5 Hindu push-ups

    Round 2 - 5 minutes:
    1. One arm dumbbell get-up followed by 3 one-arm/one-leg rows

    Round 3 - each exercise for 30 seconds, then repeat:
    1. Dumbbell piston
    2. Squat thrust
    3. Dumbbell high pull
    4. Narrow grip push-ups

    Round 4 - each exercise for 30 seconds, then repeat:
    1. Step back lunge
    2. Dumbbell Y-press
    3. Rotational curls

    Round 5 - each exercise for 30 seconds, then combine all exercises into one movement and continue for 2 minutes:
    1. Dumbbell prone row
    2. Dumbbell clean
    3. Dumbbell press
    4. Dumbbell prone, clean, & press combine

    SOURCE: Lean Body Lifestyle (Check out his website for recipes, too)

    Get Me Lean Morning HIIT

    I usually prefer to do my cardio after weights, but given I have a dinner engagement with the wonderful Amy today, here’s this morning’s heart pounding work out:

    Set timer for 24 rounds of 45 seconds work 15 seconds rest.  Feel free to cut it down to 16 rounds if it’s too tough.  I know I was dying by the time the third round came up:

    1. Squat down, Pistol up (See demonstration below.  These are hard.  Focus on Form)

    2) High Knees 
    3) Elevated Push ups on Medicine Ball (or bench)
    4) Dynamic Squats (Standing upright, jump legs out to touch the floor in squat position and jump legs back in to standing position)
    5) Reverse Lunge with Kick up (Right)
    6) Reverse Lunge with Kick up (Left)
    7) Exercise Ball Pike
    8) Side to Side Squat Jumps

    Repeat 2 more times.

    Lower Body Day Later.  Already looking forward to and dreading DOMS.

    Mop the Floor Sweat Blast + Upper Body

    Equipment: Stool or High Chair + Jump Rope
    I set my interval timer for 10 rounds of 1 minute work and 1 minute rest, though I guess you can say that there’s no actual rest.  The “rest” period for this work out will be spent using your jump rope.  It’s fairly straightforward and time goes by quickly, but it’ll still leave you dripping.  Remember to push yourself.  Feel free to love and hate me :)

    1. Squat – Reverse Lunge and Kick Combo (RIGHT)- 1 minute
      JUMP ROPE- 1 minute
    2. Squat – Reverse Lunge and Kick Combo (LEFT)- 1 minute
      JUMP ROPE- 1 minute
    3. Push Up – Squat Thrust – Diagonal Knee Tuck Combo- 1 minute
      JUMP ROPE- 1 minute
    4. High, Side Step Up with Ab Crunch (RIGHT)- 1 minute
      JUMP ROPE- 1 minute
    5. High, Side Step Up with Ab Crunch (LEFT)- 1 minute
      JUMP ROPE- 1 minute
    6. Bench Jump Overs or Donkey Jumps- 1 minute
      JUMP ROPE- 1 minute
    7. Two Sumo Squat Jumps and Burpee- 1 minute
      JUMP ROPE- 1 minute
    8. Suicides- 1 minute
      JUMP ROPE- 1 minute
    9. Elevated Plank Climbers- 1 minute
      JUMP ROPE- 1 minute
    10. Mountain Climbers
      JUMP ROPE- 1 minute

    UPPER BODY WORK OUT: 4 sets of 10-12

    1. Standing Palm In One Arm Dumbbell Press
    2. Wide Grip Lat Pull Down
    3. Skull Crushers
    4. Barbell Curls
    5. Military Press
    6. Bent Over Rows
    7. Close Grip Front Lat Pulldown
    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)

    Independence Day Fat Burning Tree Circuit

    I chose eight exercises:

    1.   Jump squats- 20 reps
    2.  Dumbbell Swings- 20 reps
    3.  Push ups- 15 reps
    4.  Squat Rows- 20 reps
    5.  Mountain Climbers- 80 reps
    6.  Dumbbell Squat Curl and Press- 15 Reps
    7.  Frog Jumps- 20 reps
    8.  1 Arm High Pulls- 20 reps

    Using the exercises above the following sequence is done without stopping, hence being called a tree circuit:

        A) perform exercise #1
        B) immediately perform exercises #1 and #2
        C) immediately perform exercises #1, #2 and #3
        D) immediately perform exercises #1, #2, #3 and #4
        E) immediately perform exercises #1, #2, #3,#4 and #5
        F) immediately perform exercises #1, #2, #3, #4, #5 and #6
        G) immediately perform exercises #1, #2, #3, #4, #5, #6 and #7
        H) immediately perform exercises #1, #2, #3, #4, #5, #6 ,#7 and #8
    In essence, every time you add a new exercise, you start over at the beginning.

    I’d do this about 2 times a week to prevent over training.  Use lighter weights than usual since there’s obviously higher repetitions. Have a mop ready, and Happy 4th!

    Brutal Full Body Work Out with Core and Cardio Included

    Today’s work out was pretty brutal, but I feel absolutely fantastic now that it’s done and over with!  I tend to prefer full body work outs as opposed to split routines.  While split routines are great to focus on individual body parts, I think full body work outs are better for beginner to intermediate users, given that it’s a little less monotonous.  I always feel as if I sweat a lot more, and I can usually sneak cardio in.  For this routine, you’re probably going to want to adjust your times in accordance with fitness level.

    You should complete 2 rounds before you move on to the next section

    First Circuit

    1. Turkish Get Up (right) for 5 reps (I used 17.5 #)
    2. Turkish Get Up (left) for 5 reps (I used 17.5 #)
    3. Two Hand Dumbbell Swings for 1 minute(I used 15#)
    4. Alternating Plank Shoulder Touches for 1 minute
      REPEAT and then move on

    Second Circuit

    1. Dumbbell Front Squats for 8 – 12 reps (I used 17.5# for 1st round and 20# for second round)
    2. Side to Side Step Ups for 1 minute
    3. Plank Twists for 1 minute
      REPEAT and then move on

    Third Circuit

    1. Sumo Deadlifts for 8 – 12 reps (2×17.5# for 12 reps, then 2x 20# for 12 reps; Is it just me or are these a lot harder than regular deadlifts?!)
    2. Double Jump squats to burpee push up for 1 minute (
    3. Russian Twists for 1 minute (held 15# dumbbells)
      REPEAT and then move on


    1. Double Bent Over Rows for 8 – 12 reps (20# for 12 reps, then 25# for 12 reps)
    2. Plyometric Lunges for 1 minute
    3. Elevated Plank Climbers for 1 minute (the last round killed me)
      REPEAT and then chug a gallon of water

    My Version of the 100 Workout (Original Version Included)

    So I’ve been seeing this 100 work out floating around on Tumblr lately.  Not gonna lie… I looked at it and thought it may be a bit boring or not enough of a challenge, because I’m that much of a badass (I kid, I kid).  I decided to keep the first portion of the original work out and changed the second half so each move was different and perhaps a bit more of a challenge for my own purposes.  I made sure to continue to utilize bodyweight movements so it could be kept at home (though I did use a treadmill for the running portion.  Here it is:

    Andrea’s Version of the 100 Workout:
    100 Jumping Jacks
    90 Crunches (I did 30 regular, 30 left, 30 right)
    80 Squats
    70 Leg Raises
    60 Mountain Climbers (To continue the ab burn.  Both legs equal 1 rep, not one leg equals 1 rep)
    50 Push Ups
    40 Lunges (Each leg)
    30 Burpees
    20 Back Extensions
    10 Minutes of HIIT** (I did 5 rounds at a speed level of 5 for 1 minute and increased to 9 for one minute on my treadmill)

    **If you don’t have a treadmill, you can either alternate sprints for 10 mins or go for a steady run)

    Now I could have ended my work out there, but I’m a bit sadistic.  After about 5 minutes of cooling down on the treadmill, I decided to do the original version:

    I may be biased, but I liked my version better because each move was different and a bit more challenging… not to mention all those leg lifts are boring as hell.

    Hope you enjoyed and stay tuned :)

    Fat Burning Cardio Workout of the Day

    Repeat 3 times, minimal rest between each exercise.  1 minute rest between each circuit, but adjust according to fitness level.  It helps to have a gym boss interval timer, but this is also a great alternative online:

    50 Jumping Jacks
    20 Lunges (per leg)
    10 Power Jumps or Tuck Jumps
    20 Squats
    60 seconds High Knees with Oblique Twists
    15 Squat Jumps
    15 Burpees
    60 seconds Simulated Jump Rope
    30 seconds Mountain Climbers
    25 Pushups
    60 second Plank

    ENJOY :)