Ab-Burner
Here’s a lil ab-burner for ya! 😉 Do these slow & controlled; this was sped up to fit 15seconds😊
Posts
Tabatas Circuits
Would you have walked by (we got some dirty looks) or jumped in??
Me, Chalene, Molly Richards & Jen Delvaux doing a TABATA in Maui.
A Tabata is 20 seconds of intense work followed by 10 seconds rest ..8 times (= 4 minutes ) so we ended up doing 4 different Tabata Circuits with a few minutes rest between each Tabata ..to total about 20 min. Are you confused yet?!Sorry!
️There are LOTS of different ways to do Tabatas–the main thing is the 20 on, 10 sec off ratio. Here are just 2 of the Tabatas Circuits. And we lifted weights in the gym for about 30min too!
Glutes, Hams, Quads, and Cardio! All in one!
Warm up first of course!
20 reps of each, 5 rounds!
For Mountain Climmbers, right + left = 1.
For side to side squat jumps, right+ left =1.
For Pendulum Lunges front + back = 1, do 10, then switch lead)
Need a quick HIIT for tmrw???
Go all out with no break for each set of 30 reps. Take a 10 second break in between. Do 3-4 rounds depending on your time & fitness level. Use a step bench or weight bench if you don’t have a bosuball. Warmup first.
Please let me know if you do it or even intend to by commenting here.
Today’s Leg Day Workout
Here’s what Matt & I did for our leg day earlier today !
I was too exhausted afterwards to film any more of it! Sorry. Also I included my rep range & weights used, but honestly, that needs to be unique to you️! You always need to reach muscle failure to make gains in strength, or in endurance if you’re going for muscle endurance.
So if you have lighter weights, you might need to do 20 reps to reach failure instead of 8-12. And since I’m a wimpy squatter ever since my ham pull, 75# was enough for me, but many of you could do WAY more.
If you do this, tailor it to suit you but still kill your legs
Find your Passion and you will find Purpose
What’s holding you back??
Don’t get stuck just surviving each day with work, eat, sleep, repeat.
It doesn’t have to be that way.
Change is HARD.
Taking a leap of faith is HARD.
Taking what seems like 10 steps back in order to take a step forward ..is HARD!
The average person won’t take those chances, they won’t make the sacrifices, & they’ll remain unsatisfied in a comfort zone. You weren’t meant to live each day with purpose
Lift and Cardio HIIT
Did you workout yet?? What was it?
When you need to get in a lift & cardio HIIT all in one, this works!! Choose 3 high intensity moves & choose 3 strength exercises. Alternate 1 minute of cardio then 1 minute of strength (start heavy but if needed, pick up a lighter weight to get thru the minute without breaks)…and go thru all 6 things for 3 rounds!
You’ll be done in 20 min!
Home Gym Flooring
Home gym ..flooring, must haves & nice-to-haves! LIVE!
Leg Day workout
You game for this🏻???
Matt & I did these as supersets so there were no breaks in between. We ended up doing 3 sets of everything (8-16 reps depending on weight & exercise) and it took us about an hour:
•
Cable leg lifts
• Hip thrusts on bench
• Weighted Bulgarian Split Lunges
• Hamstring curls w/ball
• Weighted Step ups
• Romanian Deadlifts
• Weighted Squats (not shown)
• Speed Skaters (not shown)
• Weighted Sumo Squats (not shown)
• Weighted Hamstring Curl (not shown)
• Weighted Leg Extensions (not shown)
• Crawling out of homegym (not shown)
I usually do this once a week + about HALF of it once a week, but have been out of my leg day routine lately!
Feels GOOD to be back at it!🙌🏼
Early Saturday Workout
What’s your workout today ???
CRAZY BUSY SATURDAY over here but Matt & I woke up early to fit in back & Tricep supersets for 25 min followed by this quick HIIT! We finished lift + cardio + 5-min stretch in less than 45 min🙌🏼
1-minute each for 3 Rounds!
1. Mountain Climbers
2. Bench Jump Overs
3. Hang Cleans (I used 55Lbs)
4. Burpees
5. Abs -reverse curls on bench
Have even LESS time & equipment? Do Tony Horton’s new 22-min Hard Corps!
Last call today for my customers wanting in my Spring Into Lean group btw!