Boxes and Bars Workout

I've been feeling the minimal equipment workouts lately! Easy to set up, and get right to business! Here's a new workout that will only require a bench or box, a 15-30 lb bar and timer. It should take you 20-30 minutes to complete, depending on how many rounds you decide to do. See video below for exercise breakdown. Good luck!

Equipment: Timer, Box/Bench, and 15-30lb bar

Set your timer for 8 rounds
One minute of work, 20 seconds rest

Warm up 5-10 minutes

1.Burpee Box Jumps  - Do a burpee and jump up on box landing in a squat with soft knees- jump or step back down

2. Overhead Squat  - Beginners should rest bar on shoulders instead of holding bar up over head until you are confident in a traditional squat. Push bar up into the ceiling, keep hips back and drive through your heels.

3. Overhand Grip Row and Right Leg lift - squeeze shoulder blades into spine, squeeze your right booty cheek, keep abs on, hips square to floor.

4. Underhand Grip Row and Left Leg lift- squeeze shoulder blades into spine, squeeze your left booty cheek, keep abs on, hips square to floor.

5. Bench Bar Pushup with Swivel.   Perform your pushup- keep abs on- opposite knee to shoulder on both sides

6. Lateral Box Jumps- drive off foot that's on the bench.

7. Triceps Bench Dips

8. Bench Taps



Repeat 2-3 times

Stretch and cool down

Extreme Cardio Challenge... HIIT

                                                    Can you handle the Challenge? 

Hey guys! Thought I'd post a 10-20 minute cardio challenge you can do anywhere.  I did this one yesterday for 15 minutes and was on the floor, huffing and puffing when that timer went off. This is a great workout if you are short on time, equipment or want something that's short/intense and will seriously kick your ass.

Here it goes.  Set your timer for either 10, 15 or 20 minutes.  You will do 20 reps of each exercise, non stop  (take breaks when necessary, but your goal is to push hard the whole time).  I will post a video, with a  break down of the exercises shortly.

20 burpees  (push up is optional)
20 Squat Jumps   ( modify with squats for beginners)
20 Mountain Climbers  ( 20 each leg)
20 Ninja Jumps  ( Plank jumps for beginners)
20 Split Lunges   ( 10 each leg  or 20 reverse lunges for beginners)


This will have you gassed out, and on your way to getting lean and mean.

40 minute Challenge Workout of the week

40 minute workout challenge

Our Wednesday night class has been working really hard the last few months, so they were up to the 40 minute challenge today.

Here was the breakdown:

Equipment: Weights, Mats and a clock

Do 10 reps of each exercise and repeat for 40 MINUTES! Thats right! See how many rounds you can get in 40 minutes. A few people almost made it to 6 rounds completed, they were half way through the 5th round before the timer went off. 

1. Around the world lunge  Alternate legs (Forward, side and reverse lunge with dumbbells on shoulders. Count all 3 directions as one rep- so a forward, side and reverse lunge on left leg is one rep. )

2. Star Jumps   Squat low- legs close, hug knees to chest- explode up in the air like a jumping jack - legs and arms out and land in the low squat hugging knees

3. Triceps pushup Frogger combination.  Hands close together- aim chest hands - you can do these on knees on toes. Jump feet to outside of arms and back out.

4. Lateral Plank Jumps.  In plank position, jump both legs to the left, then both legs to the right, keeping core tight.

5. Dumbbell Reverse Fly with Row combination . One fly and one row- equate one rep

6. Tuck jumps   Jump up in air, bringing both knees up as high as you can

7. Sit up to squat with dumbbell. Squat to floor, roll back to a sit up, bring weight out in front for counter balance and squat back up

8. Snow Boarders. Get low in a squat, jump up in air, do 180 turn and land in squat stance, trying to touch the floor each time.

9. 4 high knees  4 mountain climber combination ( this was the toughest!)  One combo counts as one rep!

10. Burpees with a push up

This is a great workout if you want an efficient workout that combines cardio with strength.  You can do it almost anywhere!

20 minute Jump Rope Work out

Here's an intense, quick calorie blasting workout for you to try. This 20 minute workout is really similar to the Cardio Jump class I teach and is  great workout if you are short on time.

 Equipment:  Jump Rope, Watch or Timer

Take breaks when necessary- but your goal is to work the whole 20 minutes. I would not advise anyone with knee issues or knee injuries to do this workout.  Ideally you want to jump on a shock absorbent floor, such as wood.... stay away from concrete if you can!

Warm up with some light skipping

Do one minute of each of the following drills

1. Normal Skipping
2. Out/In Jumps
3. High Knees
4. Burpee Jacks

5. Normal Skipping
6. Cross Country Skiers
7. Alternating single leg jump
8. Lateral Hop Burpee Tuck Jumps

9. Up and Back Jumps
10. Front Kicks
11. High Knees
12. Forward and Backward hops with Tuck jump

13. Normal Skipping
14. Twisters
15. Alternating single leg jumps
16. 8 high knees and 8 mountain climbers

17. Normal Skipping
18. Out/In Jumps
19. Cross Country Skiers
20. Alternating single leg jumps!

Cool Down and Stretch

See Video Below for Demo

No HOlds Bar, Full Body Hour Workout

No need for cardio with this workout, your heart will be pounding, the sweat dripping, and your muscles are gonna get worked. I had a few requests to post this one, so here we go! Do each exercise for one minute, take 20 seconds rest between exercise.  See video below for exercise demos.

Equipment:  mat, timer and dumb bells

Set your timer to 18 rounds,  1:00 work  and 20 seconds rest

Warm up 5-10 minutes

1. Curtsey Lunge Right Leg  weights on shoulders or overhead to make it tougher
2. Curtsey Lunge Left Leg  weights on shoulders or overhead to make it tougher

3. High Knees punches with dumb bells
4. Diamond pushup/ Traditional pushup combo

5. Reverse Squat with dumb bell press
6. Wind shield wipers- touch toes to fingertips

7. Low Jacks with dumbbells ( stay low)
8. Speed Skaters

9. Monkey Pushup ( pike press) with tuck jump
10. Renegade rows with oblique crunch (knee to opposite shoulder)

11. Reverse Lunge Rt. Kick with dumbbells  or keep dumbbells overhead to make it tougher
12. Reverse Lunge Left Kick with dumbbells or keep dumbbells overhead to make it tougher

13. Single arm burpee   with dumbbell press  right
14. Single arm burpee with dumbbells press left

15. Reverse Bridge kick ups or lower and lift alternating legs
16. Dumbbell fly with reverse straight leg lift

17. Glute bridge overhand reach (keep those hips up, glutes contracted the whole minute)
18. Stationary Squat with biceps curl   switch arms half way through interval

Repeat

Cool Down and Stretch

this should take an hour or less to complete with warm up and cool down included.

Super Simple Quick Workout!

Here it is, for those of you who say you have no time to workout! This workout is simple, effective and short.  Remember to ramp up the intensity by making the exercises more challenging if you feel like they are too easy. You want to feel gassed out by the end of it, so you made the most of the limited time you have to workout. This will take you around 20 minutes to do, and you can do it anywhere- on the road, at home, etc...  Remember if you want to see results-  diet is 75-80% so if you don't have as much time to exercise, focus on eating really clean and healthy.  

Equipment:  mat, timer, weights,  bar or dip station, or two chairs and a broom

Set your timer for  18 rounds,    1 minute of exercise   10 seconds rest

warm up  few minutes before you begin...

1. Burpees with pushups and tuck jumps

2. Bicycle crunches

3. Squats or Squat Jumps ( add weights to make it harder)

4. Pull ups on bar, Assisted pull ups on bar,  or Negative pushups on dip station or use two  chairs and broom stick

5.  Triceps/Diamond pushups with hands in diamond formation

6. Split Jumps or Alternating Reverse lunges use weights to make it tougher

Repeat this 3 times....  stretch and cool down, and boom,  you are done!  This should take you 21 minutes-  no excuses!

Gassed out by Burpees

Hey guys! I have another workout for you! This workout will take you about an hour to complete, including a 5 min warm up and 5 min cool down stretch. You won't need any cardio today I promise, your heat is gonna be pounding!

Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!

Equipment:
Dumb bells, mat and a timer


Warm up 5 minutes

Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.

1. Burpee with row on each arm, pop up and 2 double arm rows

2. Burpee with 2 prone jumping jacks

3. Diamond Pushups

4. Side to Side lunges stay low the whole interval

5. One arm burpee with shoulder press right arm

6. One arm burpee with shoulder press left arm

7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders

8. Negative pushups with 10 second coutdown

9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)

10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)

11. Dumb bell sit up or Dumb bell sit up to squat

12. Mountain Climbers

13. Glute Squeeze burpees

14. Burpee with tuck jumps


Repeat!

Cool Down stretch 5 minutes

See below for exercise video tutorial



These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.