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!

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.

Get them Glutes Girl

I have to be honest, yes genetics play a big part in the shape and size of your behind. If you have a pancake ass, you aren't gonna get a J-lo booty.... but don't cry just yet, you still can do something to lift, strengthen and add some mass to that ass. If you want to get your backside rocking, try building some muscle back there. 

I've got a simple, effective, no equipment workout for your booty. You can add dumbbells to make the exercises more challenging. Remember if you want to see results, you want to feel challenged, make every rep count, and make the most of your time...  Focus on using your glutes on every rep. This workout is only10 minutes, or  20 minutes if you have more time, it also strengthens your legs, lower back, and abdominals.  Do this workout two to three days per week (give a rest day in between), start adding resistance if the exercises get too easy, and change up the exercises down the road to keep your body guessing. See video for exercise breakdown.

Set your timer to 20 rounds  of 50 seconds of work with 10 seconds of rest.   If doing 10 minute version set timer to    10 rounds  of 50 seconds of work with 10 seconds rest. 

warm up 5-10 minutes

1. Single leg Squat on right leg    or Single leg squat jump to make it tougher and/or add resistance

2. Single leg Squat on left leg       or Single leg squat jump to make it tougher and/or add resistance

3. Glute Bridge Squeeze  (seriously squeeze the crap out of your glutes haha)

4. Sumo Squat Pulses  stay low add resistance to make it tougher

5. Side plank leg lifts  left side  add resistance to make it tougher

6. Side plank leg lifts right side  add resistance to make it tougher

7. Single  left leg glute bridge lifts or hold squeezing glute

8. Single  right leg glute bridge lifts or hold squeezing glute

9. Curtsey lunge  left leg  add resistance to make it tougher

10. Curtsey lunge right leg  add resistance to make it tougher

repeat if doing the 20 minute version

Cool down and stretch

(in the video I meant to say the gluteus medius abducts not adducts... my bad)

Some good exercises to incorporate in your cardio routine that engage your glutes are running stairs, the stair climber at the gym, hill sprints outside, running on an incline on the treadmill, spinning out of the saddle....  

Looks aside, building your backside has other benefits that are just as important. Strengthening your gluteus maximus will improve your athletic performance, improve your posture and decrease your risk for injury. 

Read more: http://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/#ixzz1kLz15dCj