GET PUMPED #5: Back focus
Weights
cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys
HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge sword pull
2 Push Press
3 Renegade rows
4 Sumo ...
2017-09-12 22:24:23 +0000 UTC View Post
GET PUMPED for Fall #4: XFIT focus
16 and 24” elevation
weights
Warmup: 30:30
1. Down dog plank up dog
2. walk out pushups
3. runners lunge twists
4. kickthroughs and reaches
5. frog pumps
6. squat forward folds
HIIT 20:10 4x each move 10 minutes
1. SA curtsy swings
2. Decline hang clean bu...
2017-09-03 21:04:05 +0000 UTC View Post
GET PUMPED for Fall #3: Shoulder focus
Weights
16” and 24” elv
warmup 30:30
1. Down dog to vinyasa
2. Alt pike glute raise knee tucks
3. Runners lunge and twist
4. Chair squat forward fold
5. Butt kickers and arm circles
6. Swimmers arms
Hiit Tabata 20:10 4x each move 10 minutes
1. d...
2017-08-29 21:13:07 +0000 UTC View Post
GET PUMPED for Fall #2
Chest and biceps
Weights
Ball
16” plyo box
Warmup 30:30
1. Lateral lunge and reach
2. Walk out pushups
3. Pike glute raise to plank knee tucks
4. Chair squat to forward fold
5. Roll back to stand
6. Frog pumps
HIIT TABATA 20:10 each move 2x 4 minutes
1. Plank hop to ...
2017-08-22 22:59:23 +0000 UTC View Post
GET PUMPED for Fall #1
16” elv
weights
warmup: 30:30
1. Down dog knee tucks
2. Down dog runners lunge reaches
3. Chair pose to forward fold
4. Plank hops
5. Walk out pushups
6. Frog pumps
HIIT Tabata: 30:10 2x each move
1. Plank tuck to DL
2. Swing to slam
3. Hang clean to clean and p...
2017-08-16 00:14:56 +0000 UTC View Post
No Equipment Full Body Vacation Workout #10
SET 1: HIIT 50:10 2x
1. 4 squat jump + 4 pushups 4 plank hops
2. RL curtsy lunge + pulse tap to squat pulse
3. Yoga tricep pushup to dolphin
4. LL curtsy lunge pulse tap to squat pulse
5. Double star burpees
SET 2: Tabata Pair 20: 10 8x
1. Split lunge front toe hops
2. Toe...
2017-08-11 00:24:29 +0000 UTC View Post
No Equipment 60 Minute HIIT Vacation Workout #9 by Christine C
HIIT 50:10
Round 1
1. Plank + 2 glute raises, jump to bear crawl + 2 bear crawl hold donkey kicks+ 2 frog pushup
2. Pistol: pistol to SL push up (Left)
3. Low pendulum (left)
4. Leg/plyo: Slow sumo squat down + power up to wide leg tuck jump
5. Low ...
2017-08-06 21:57:46 +0000 UTC View Post
No Equipment 60 Minute HIIT: Vacation Workout #8
HIIT 50:10 1x each set
SET 1:
1. Tricep pushup plank tuck jump and RL kick through
2. Plank hop to 2 count chair hold
3. Lateral hop and increasing rocket lunges
4. Increasing criss cross burpees
5. RL SL walk out SL pushup to lunge hop and SL walk back
6. R oblique plank hop t...
2017-08-03 21:06:29 +0000 UTC View Post
NO EQUIPMENT FULL BODY Vacation Workout #7 by Kristin R
Resistance bands
SET 1: 20:10 3x (6 min)
1. Banded Lateral Walks
2. Burpee Plank Jacks (band on legs)
3. Banded Squat jump Alt Knee to Elbow Cross Crunch
4. Banded Double Mtn Climbers
SET 2: HIIT 50:10 each move 2x before going to the next (20 Min)
1. Lateral T...
2017-08-02 01:09:31 +0000 UTC View Post
7 Deadly Rounds #2
Each part is a 7 minute AMRAP
16” elv
weights
Part 1: 7 reps each
1. Clean and press
2. Incline box jump burpee
3. Bear hold commandos
Part 2: 7 reps each
1. Plank rows
2. Yoga tricep pushups
3. Chair lunges
Part 3: 7 reps each
1. RL Curtsy Lunge step downs
2. LL c...
2017-07-17 20:40:26 +0000 UTC View Post
No Equipment full body Vacation Workout #6
Tabata 1: 20:10 8x 4 minutes
1. Two switch foot lunges two front kicks
AMRAP 1: 6 minutes
10 switch lunges
10 front kick jab/cross
10 runners Lunge toe taps/leg
10 push-ups
Superset 1: 4x
1. 8 Roll back burpee bunny hop 3
2. 10 repeater kickthroughs...
2017-07-16 22:42:07 +0000 UTC View Post
No Equipment Full Body Vacation Workout # 5 AMRAP workout
10 min lower body Amrap
5 LL Lunge hops
5 LL rocket lunges
5 LL runners Lunge toe taps
5 RL Lunge hops
5 RL rocket lunges
5 RL runners Lunge toe taps
5 bunny hop burpees
5 minute Amrap
Increasing Criss cross burpees
8 minute AMRAP uppe...
2017-07-11 23:57:40 +0000 UTC View Post
No Equipment vacation workout 4
Superset 1: 5x
1. 8 SL hop to SL burpee 1=1
2. 10 Commando plank jack and plank hop
Superset 2: 5x
1. 8 rocket lunges/leg
2. 10 T stand leg lift and toe taps/leg
Superset 3: 4x
1. 20 crab kicks 2=1
2. 20 Matt hops 1=1
Superset 4: 4x
1. 12 Crab hold t...
2017-07-07 01:08:35 +0000 UTC View Post
No Equipment Vacation Workout 3 full body HIIT & Tabata
Hiit Lunge set set 1: 50:10 2x
1. Pistol to Lunge back touch down hitch kick
2. LL Lunge 4 hops 4 back leg toe taps
3. Alt curtsy Lunge hops to burpee in the middle
4. RL Lunge 4 hops 4 back leg toe taps
5. Switch Lunge burpee
No rest Tabata:
Switch Lunge + front kick...
2017-07-04 20:17:17 +0000 UTC View Post
No Equipment 60 minute HIIT Vacation Workout 2
SET 1:
1. Doubled up burpees
2. Tricep pushup tuck jump burpee
3. Down dog glute raise to spider pushup to cobra
4. Tire run
5. 5 squat jumps to 5 side to side squats
6. RL forward lunge hop, side lunge, rev lunge hop
7. Pushup RL T-stand dip and toe taps
8. flutter kicks
9...
2017-06-25 23:42:08 +0000 UTC View Post
No Equipment Full Body Vacation Workout #1
Hiit Pyramid 50:10 1-10 & 10-1, 40:10 1- 10& 10-1, 30:10 1-10 & 10-1, and 20:10 1-10&10-1
1. High knees mtn climbers (increasing)
2. Tricep push-ups fast knee tucks and glute raise
3. Heel clicks (increasing)
4. Donkey kick up and over curtsy hops
5. Push-up hold spider knee (increasing)&nb...
2017-06-22 21:36:58 +0000 UTC View Post
Full Body Shred for Summer X: 60 min HIIT
20" elv
Ball
Weights
SET 1:
1. DL drop weight box jump
2. Straddle down tricep burpee
3. Ball pike and pushup
4. Ball Pull over to sit up
5. Curtsy lunge plank jack curtsy Lunge
6. LL SL curtsy DL
7. Back load LL step up rev Lunge
8. LL dragon Lunge burpee
9. Back lo...
Full Body Shred for Summer #9
Weights
Bosu
16” elv
Set 1: 3x
1. 25 OH plate toe taps
2. 10 SA Bosu Chest Press opposite leg raise per arm
3. 10 decline burpee DL
Set 2: 50:10 4x
1. Burpee Step up and bi curl
2. SL DL to forward Lunge and clean
Set 3: 4x
1. 10 ...
2017-06-12 00:57:21 +0000 UTC View Post
Full Body Shred for Summer #8: 60 minute HIIT
16” elv
weights
SET 1: 50:10
1. Burpee split Lunge snatch
2. Decline tricep burpee
3. 6 Mtn climbers and alt plank rows
4. Alt fwd lunge and chops
5. RL Bulg + 4 way arms
6. Chair Lunges
7. RL Lateral Lunge toe touch and press&nb...
Full Body Shred for Summer #7
Weights
Ball
Bosu
16” elv
Set 1: legs 15,12,8,8
1. DL Squats
2. OH rev lunges
3. SL curtsy DL
No rest Tabata:
1. backload deficit rev lunges :: good mornings
Set 2: shoulders 15, 12, 8, 8, 12, 15
1. Ski squat swings to squat and press
2. Dive bomber push...
2017-06-04 19:39:56 +0000 UTC View Post
Full Body Shred for Summer #6
Resistance band
Weights
16” box
SET 1: 15 reps 2x
1. Halo slams
2. Switch lunge squat jump burpees
SET 2: 10 reps 2x
1. Banded Goblet squat + knee drive
2. Bulgarians
SET 3: 40:10 3x 5 minutes
1. Back load alt step ups
2. Squat and pres...
Full Body Shred for Summer #5: Legs and Buns
16" elv
Weights
Resistence band
Ankle weights
Superset 1: 4x**60 seconds fast feet up and over and curtsy touchdown between each set**
1. Pause squats 10
2. Butt to box 3/4 squats 10
Superser 2: 4x **60 sec back load step up Rev Lunge btwn each set **
1. Banded Hip thrusts 10
2...
Full Body Shred for Summer #4: 60 minute HIIT
Weights & sandbag
16" elv
Set 1: 50:10 1x
1. Decline spider burpee tuck jump
2. Tricep burpee
3. Bent back fly + lat raise
4. 4 close rows + 4 oblique plank hops
5. broad jump +drop and pop + wide high kne...
Full Body Shred For Summer #3: CrossFIT Essential Workout
24” and 20” Elv
weights
chairs
ball
Tabata pair: 4 minutes
1. Box jumps
2. Dumbbell Clean and press
Hiit Superset 1: 50:10 4x 8 minutes
1. Back squat
2. alt SA snatches
Tabata pair 4...
2017-05-14 20:01:22 +0000 UTC View Post
Hi dear fitness friends! I have no idea why that video link is not working! I will keep trying to figure out what went wrong, but until then here is a link that will take you right to YouTube:
https://www.youtube.com/watch?v=S7VcznmAJag&feature=youtu.be
Sorry for ...
2017-05-11 20:19:37 +0000 UTC View Post
Full Body Shred for Summer
Weights
16” elv
bosu
No Rest Tabata: 12 minutes
1. Weighted Leg Raises / alt SA Chest Presses
2. Lat step ups / Box squats
3. Plank Rows / Mtn Climbers
30:10 4x 8 minutes
1. OH sa swing curtsy Lunge
2. OH SA swing curtsy Lunge
3. Ninja lateral h...
2017-05-07 17:55:15 +0000 UTC View Post
No Equipment Tabata Pyramid Pairs
Each pair is 6 minutes HIIT at: 20:10:30:10:40:10:50:10:50:10:40:10:30:10:20:10
Set 1:
1. Alt Forward Lunge + front leg 2 lateral hops
2. Switch foot mtn climbers+ front kick
Set 2:
1 Cross/cross hop forward cross/cross hop back
2 Hitch kick to SL burpee
Set 3:...
2017-04-27 11:16:20 +0000 UTC View Post
Dumbbell Workout for Muscle Growth: adapted from a Funk Roberts workout
Funk Robert's YouTube channel:
https://www.youtube.com/user/marcroops
Circuit 1: 8x
1. Clean and press 5 reps
2. Back squat 6 reps
3. Decline Push-up...
2017-04-21 02:08:52 +0000 UTC View Post
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https://www.instagram.com/fitbodybyjulia/
Full body supersets + Laurie N burnout
24" elv
Heavy med light weights
Superset 1: 3x
1. 5 SA Snatches/arm
2. 5 manmakers
Superset 2: 3x 10 reps 2017-04-14 22:31:17 +0000 UTC View Post
Back and Lat Burst workout
Weights
Ball
24” elv
Tabata pair 20:10 8x 4 minutes
1. Decline Burpee Deadlift
2. Y press
Reps 10 reps each 3x
1. Pullovers on ball
2. Renegade rows 2=1
3. SA rows
Tabata pair 20:10 8x 4 minutes
1. Side plank pull overs + knee tuck
2. Pushup row t ...
2017-04-11 17:53:43 +0000 UTC View Post