This is a HIIT so try to go ALL OUT for that minute knowing you’ll get a lil break Make sure your weight is light enough but a struggle to push press for a minute straight, quickly (this is cardio) but with good, controlled form.
☝As always …warmup beforehand, full body & at least 5 minutes. And cool down & stretch afterwards✅
Ok, back to family time & watching the #lionsvsdenver game
I was checking my straps & noticed my traps😳
Don’t worry, I don’t walk around flexed, they look feminine when relaxed☺
But sometimes you just have to take a progress pic to know your hard work is working
I usually do lat pull-downs & cable rows on our smith machine but no time today!
This was sped up but go slow⚠ & concentrate on the contraction.. It makes a 
difference!
So this workout was 12-18 reps, 4 sets of each:
• lebert bar pull-ups
• 1-arm bent-over row (45#)
• barbell bent over row (55#)
• 1-arm rear Delt raises (22.5#)
• upright rows (20#)
I went old school today!! ” #Boom I got yo Boyfriend” Best TF song, right?!
☝Disclaimer: I do not advocate the stealing of others’ boyfriends ☺
WARNING: Long Post Alert. What started short went all-novel somehow…
Even though I’m an advocate of heavy lifting and *do* lift what is heavy to *me*…. it’s important to realize “heavy” is a relative term. What’s heavy to me, might be light to someone else and vice versa.
I’m still not as strong as many of the women in my crossfit class that I take at Black Swamp CrossFit but today I surprised myself with completing 50 Hang Cleans at 85 pounds and 75 pushups (not all at once – we did intervals of 10 cleans and 15 pushups for 5 rounds). Thank you Energize!
When at Crossfit, I admittedly don’t go as heavy as I possibly could since I still haven’t mastered form and technique yet and I’m VERY cautious of risking injury. Crossfit lifting is TOTALLY different than the type of lifting I’ve done most of my life (traditional lifting) and requires technique, flexibility and power I haven’t mastered yet; most of the lifting in Crossfit is derived from Olympic Lifting. So I have taken a VERY gradual and injury-cautious approach to learning form and technique. It’s just fun for me to challenge myself in new ways and to me, it’s like learning a new sport and i LOVE sports. But I have NO desire to be competitive with it.
And to anyone curious, YES, I still do my own lifting workouts 5x/week at home that are traditional lifting (very similar to what is done in Chalean Extreme and Body Beast) where no momentum or power is involved, just controlled lifting and isolating. And yes, I still run, do turbo, spin and my own HIIT workouts at home too. No, i don’t workout hours a day… lol. But these are things I would’ve never had time to do when I was working full-time! I’m beyond grateful for my BB business making this fit lifestyle and this freedom, possible.
If you spin, this is a low-impact but still intense workout
Warmup first☝No breaks or rest if you can help it
Lets gooo!!!!
Would you attempt?!
☝In this one, go light on the Kettle Bell swings .
On the jumping lunges & the kicks, right + left =2 reps. ✌
The jump squats, Burpees & jumping lunges will be your high intensity interval, so plan to go all out with no breaks for those.
Recover with your light KB swings, Goblet Squats, & low front kicks.
A 5minute warmup plus 3 times thru should make this workout between 20-25 minutes of a #bootybuildingHIIT
Here’s one for you that will take about 20 minutes if you do 4 rounds!
♻♻♻♻
☝For anything alternating, right + left = 1 rep. I used a 55lb barbell & a 12lb medicine ball.. but use whatever weight is fairly light (because of high reps.. This is really a cardio workout).
☝Warmup first!
☝Go from one thing to the next with no breaks if you can help it!
☝The overhead reverse lunges with a #medicineball can be done with a weight plate held with arms locked overhead.
☝Know your limits. Modify as needed.
Please let me know if you do it!☺
Warmup first & then 4x thru! And btw, for the jump rope, right & left =1 rep.
One you’d do?? Or no… ??
A typical lifting “split” in case it helps anyone to see 👀 ???
Some prefer to do a full leg day 2x/week & I would too but I do so much in the way of weighted squats & plyometrics with my HIIT workouts & other interval workouts that it is just too hard on my knees & joints to do 2 full leg days. Some of my HIIT workouts are also like a legday workout. Do what’s best for YOU.
I usually lift 5 days/week & cardio about 6 days a week (running,TurboFire, spinning, crossfit & bootcamp/T25 style workouts); but some are short HIIT workouts & most cardio workouts are 30min or less. So all in all, I avg 30min lift & 30min cardio on most days. If building muscle mass is your goal & you’re not seeing results, then reduce cardio & increase lifting🙌🎯😉💪
LET ME EXPLAIN THIS…
☝This is advanced & challenges muscular endurance. You can take short breaks. If needed, Modify to 8 reps, 15 reps or 20.
☝HR Push-ups are Hand Release Push-ups where you lay flat & lift your hands at the bottom of each push-up.
☝For jumping lunges, it’s 30 total (15 ea leg). Take shorts breaks as needed.
☝For Speed Skaters, right & left =1 Take short breaks as needed.
☝30 Tricep Push-ups is a LOT so do as many as you can on your feet (even if just 1, then do them on your knees with a towel folded under your knees. Do what you can, modify as needed & know YOUR fitness level).
♻♻♻3 Times thru this cycle will be a 20-25minute workout; 30 minutes once you add in a warmup & cool down
Be sure to stretch well !
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