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.
- Mountain Climbers
- 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.
- Side to Side Step Ups or Regular Step ups
- 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.
- Plank Climbers or Plank Punches
- Diagonal Knee Tucks
- Bridging Exercise: Stability ball hyperextensions or dolphins- 20 Reps
Couplet 4 – Start timer and complete 4 continuous rounds.
- Burpees or Half Burpees
- Dynamic Squat Jumps or jumping jacks
REPEAT it all over again :)
TO GET MOTIVATED
Exhibit C: Perfect Abs/Tits:
I was very close to not completing today’s work out and being a pussy, only to murder it. While I “murdered” the work out, I was pretty much lazy and combined two former work outs I posted. Here it is:
Set your interval timer to 45 seconds work, 15 seconds rest. I did three rounds nonstop… so 45 minutes of sweat. Feel free to cut it down to 30 mins. It is pretty tough. That would leave you to 30 or 45 rounds on the timer.
1) 2 Sumo Squat Jumps with Burpee
2) Bulgarian Split Squat (I balanced on a stability ball)- Right
3) Bulgarian Split Squat- Left
4) Stability Ball Pike into Push Up
5) Dynamic Squat Jump into two Jump Lunges
7) Squat down, Pistol up (See demonstration below. These are hard. Focus on Form)
8) Half Burpee into Tricep push up
9) Dynamic Squat Jumps
10) Tricep Dips (I elevated my feet on stability ball)
11) Reverse Lunge with Kick Up- Right
12) Reverse Lunge with Kick Up- Left
13) Stability Ball Jack Knife
14) Plank Jacks
15) Jump Rope
Ryan Gosling just because :)
UPPER BODY WEIGHTS: 4 rounds with rep scheme of 12, 10, 8, 12
Dips with Feet Elevated
Superset Incline Dumbbell Press with Machine Military Press
Tricep Pulldown with Rope Attachment
HIIT Cardio Portion- 20 rounds of 45 seconds work, 10 seconds rest
1) Squat+Reverse Lunge+Kick Combo (RIGHT)
2) Squat+Reverse Lunge+Kick Combo (LEFT)
3) Dynamic Squat
4) Mountain Climbers
5) Bench Jumpovers
7) Plank Climbers
8) Dynamic squat with body twist to touch toes, alternating sides
9) Plank Walks
10) High Knees
11) Squat Jumps
12) Synchronized Jumping Rope
13) Plank Jacks
14) Jumping Jacks
15) Medicine Ball Seated Oblique Twist
16) Power Knees (one leg stays on floor and bring other knee up to touch hands)- RIGHT
17) Power Knees- LEFT
18) Scissor Runs
20) Alternating Kicks, Crunching down to Tap hands
So today’s work out is “easy” in that it’s straightforward. I noticed after making it, I pretty much clustered all the exercises most everyone says they hates in one (Evil Laugh). I definitely broke out a sweat and found it challenging but not in the usual Andrea “I-want-to-work-until-I-feel-like-puking” style.
There are four intervals. You’ll find that you can switch it up to make it easier for beginners or harder for more advanced work out bugs. You only need a jump rope and step bench, though I’ll include subs if needed. Here is my work out from this morning.
15 Box Jumps (can sub for tuck jumps or plank jacks)
15 Jump Squats
30 Jump Lunges (15 per leg)
50 Mountain Climbers (both legs up is one rep)
Jump Rope 5 minutes- I did regular, high knees, butt kicks, and jumping jack jump ropes (or run, or mock jump rope… whichever steady state cardio you enjoy).
Repeat this circuit 3 more times.
My last two circuits to increase intensity I did:
20 Box Jumps
20 Jump Squats
40 Jump Lunges
100 Mountain Climbers
5 Minutes of varying Jump rope styles
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.
I suppose I’ve been feeling the vacation indulgence guilt creep up on me, so the weekend has been used to revamp my work outs and meal planning. I’m hoping to be able to use my tumblr as a way to keep track of my meals/calorie intake and work outs from now on. Given that my goal is fat loss, I think I’m going to go back to full body weight training and cardio rather than split routines, albeit still wanting to lift decently challenging weights. Given that I didn’t go to the gym today, I did a body weight routine (with the exception of using a stability ball) plus morning cardio.
CARDIO TREADMILL HIIT:
This one was inspired by http://thefameofhealth.tumblr.com/
Treadmill Walks (2 mins) / Lunges (1min)/ Runs(2mins)
Pattern: 6 rounds, increasing incline on each as listed:
Incline 2%, 4%, 6%, 8%, 10%, 12%
Walk 2 mins @ 3.5 on an incline
Lunge 1 min on treadmill (I did this at a speed of 2.0)
Run 2 mins (I started with 6.0, running for two minutes and increased by 0.5 thereafter until i hit 7.0 and decreased to 6.5 down to 6.0)
Then increase incline as listed above and repeat sequence.
FULL BODY BODY WEIGHT CIRCUIT #2:
The first section of this work out focuses on slow, controlled resistance exercises for strength and conditioning. The second section is an additional cardio work out which is core intensive for a change of pace. It was a bit more challenging than expected, though I attribute this to my lack of hydration
SECTION 1: Complete 2 Rounds of the Following
- Squats- 30 reps
- Slow Push Ups (4 seconds down, 4 seconds up) – 20 reps
- Stability Ball Reverse Hyperextension – 20 reps (http://www.youtube.com/watch?v=EAgClsUxsLs)
- Slow Single-Leg Deadlifts (right then left) – 20 reps
- Close/Tricep Push Ups – 20 reps
- Slow Sumo Squats– 20 reps (Focus on squeezing inner thighs, glutes and ass)
SECTION 2: Set your interval timer, either on your phone or online for 12 cycles of 15 45 seconds work and 15 seconds rest:
- Lunge Jumps
- Stability Ball Jackknife (http://www.youtube.com/watch?v=Oupx3vsquiM)
- Mountain Climbers
- Stability Ball Oblique Jackknife Twists (Same as Jacknife, but you alternate bringing legs in to the right then left side)
- Stability Ball Hand to Foot Transfer (http://www.youtube.com/watch?v=e_W-t2z2chw)
LOW CARB SPINACH BARS:
3 Packages Frozen, Defrosted Spinach
1/2 cup Egg Whites or Egg Beaters
1/2 cup onion
1 cup fat free cottage cheese
Seasoning of choice (I used garlic salt/Mrs. Dash)
Preheat oven to 375 degrees. Mix it all up. Spray an 8X8 pan with cooking spray. Pop in the oven for 40 mins