Here’s a great no-equipment-needed workout. You can get these types of workouts & an awesome meal plan with 22min Hard Corps.
🎯IF YOU DO THIS ONE🎯
•warmup your upper & lower body first
•It’s 21 reps of each, then 15 reps of each, etc
•for the lunges, right + left = 1 rep
•the burpees are crossfit style
•the run is 400m
•I used 20lb weights for the thrusters, lunges & sumo squat jumps
•it takes about 16-20 minutes
•follow with core work & stretching
Feel free to Share if this is helpful
If you can’t do Tricep push-ups on your feet, start with hand-release Tricep push-ups on your knees by just lowering yourself to laying on the ground completely, releasing your hands & then powering yourself back up. Eventually progress to straight Tricep push-ups on the knees, and then start doing them on your feet. Even though you’ll just start with 1, before you know it, you’ll be doing an entire set on your feet💪
I’m SO sore today from a leg day Thursday followed by yesterday’s 16.5 (see last post), so today was just abs + fasted LISS (low intensity steady-state cardio). I rode my spin bike with low resistance & fasted means I did it first thing in the a.m. with no food prior, just Energize). I only do fasted cardio if I’m NOT doing an intense workout and/or NOT lifting – I personally need fuel for that. So I really rarely do fasted cardio.
Would you do it!???
Not a happy face when I heard this was the WOD cuz this workout was no joke!!! But I loved it! I just do crossfit casually a few times a week mainly just to fit in a short intense HIIT workout with friends, & to challenge myself in different ways (i.e. it’s a supplemental thing I do for fun-yes, this stuff is fun to me), but this is one that took me 18minutes & is one you can do at home!
🏻Competitive crossfitters like Camille Leblanc-Bazinet do it in HALF that time! If you don’t have a barbell that you could load up to 65 lbs, then try the thrusters with your Dumbbells like we do in 22-Minute Hard Corps! Choose a weight that suits you because this ends up totaling 84 reps of Thrusters & 84 reps of bar-facing burpees!! SO BE IN TUNE WITH HOW YOU FEEL.
Someone will unlike my page for this post & that’s ok! My page wouldn’t even exist without Beachbody. Without Beachbody, I’d still be sitting at a desk from 8am to 6 or 7pm at night ..yep, truth!
I know those people just don’t get this business & there was a time when *I* didn’t get it either (btw, I did a presentation explaining).
It’s legit. It’s people holding people accountable. It’s believing in someone before they believe in themselves. Success takes consistent effort over time, but it doesn’t feel like “work”.
A bunch of us on the team earned this sweet Nike “Elite Coach” jacket this week and I can’t help but reflect for a second how much Beachbody does to reward us!
How has Beachbody, or its programs or trainers like my sis, helped YOU?
What was YOUR workout on this St Patrick’s Day?
I did 22-Minute Hard Corps & ran 3 miles for my “shake & run” group weekly goal🏃
I was dreading having to do my “long cardio” day (I do longer cardio about 1-2/week) & that feeling calls for TURBO👊🏼via my phone (Beachbody on Demand) ! Sometimes you just need to pump it & sweat buckets! 💦😅
You with me???
calorieburner 🔥🔥🔥🔥
A lot of what I do in fitness has nothing to do with *aesthetic* results but everything to do with *athletic* results & how it makes me FEEL. I recommend this!
rhiannawork 🎤
Fitness & flexing is our business, it’s so fun to see my team enjoying what they do at every stage of their journey!
Knowing you have to lead by example keeps you accountable.
FROM TOP LEFT: Natasha West, Carolyn Bydlowski Hasley, Wendy Martin
FROM MIDDLE LEFT: Carmen Mercado Ryan Luhning Kelsey Shackley
FROM BOTTOM LEFT: Kelly Charletta Poteet, Jackie Bessert Gruenes,Rachael Bodie
This may sound dumb🙄, but I really think it’s important to wear a sleeveless top when you’re working your upper body, and shorts when you’re working lower body☝.
I think it’s highly effective that you SEE your muscles working💪👀!
It helps you realize you ARE working those muscles, maybe helping you isolate better, and if you have a mirror (I love our huge #ikea mirrors that just lay on the floor against the wall -$100), you might see muscles you didn’t know you had😳👏!
It’s that little taste of progress that can motivate you to keep going!👊