Core and Cardio Burst Workout
Ankle weights
ball
Abs HIIT: 50:10 2x 8 minutes
1. Pike to pushup
2. Ball crunches with knee up
3. Bench v-up and overs
4. Bench v-ups
Abs Tabata: 20:10 8x 4 minutes/move 16 minutes
1. 3 way kicks (glute raise, kick out, kick under)
2. around the worlds
3. weighted cross toe...
2017-04-11 17:51:27 +0000 UTC View Post
HIIT GRIND #3
Weights & Sandbag
Bosu
Sliders
16” plyo box
50:10 2x 6 min
1. Goblet Sumo front raise to OH alt pivot and chop
2. Knee thrust turn and chop over that knee
3. Back load Ski squat + rev Lunge kick
50:10 2x 8 min (bosu)
1. 2 count bicycles
2. 2 count Bosu mtn...
2017-04-07 18:23:26 +0000 UTC View Post
No Weight Legs and Bootay
16" elv
Resistance Band
Ankle weights
HIIT 50:10 2x 6 mins adapted from “6 minutes to slimmer thighs” SHAPE.com thanks to Dyanne D for sharing
1. Front kick to back kick
2. Lunge front leg hop to back leg butt kick
3. Lunge hold front leg lateral hop
COMBO MOVE PYRAMID 1-5 reps
1. RL B...
2017-03-29 23:58:22 +0000 UTC View Post
Full Body Lean Gains
Weights
Plyo box 24”
Resistence band
Upper body Set HIIT 50:10 2x
1. Rev grip push-up bi curl burpee
2. Bi curl to Arnold press
3. Arnold press to around the world
4. Switch foot mtn climbers to bent arm lateral raise and chest press
5. SSD chest presses and legs raises
<... 2017-03-23 00:01:55 +0000 UTC View Post
7 Deadly Rounds: adapted from BJ Gaddour’s workout on Men’s Health
Weights
16” elv
Each part is a 7 minute AMRAP
Part 1
1. Pushup, 7 reps
2. Squat, 7 reps
3. Burpee, 7 reps
Part 2
1. L Bulgarian DL 7 reps
2. R Bulgarian DL 7 reps
3. DL 7 reps
Part 3
1. Dip, 7 re...
2017-03-12 16:42:32 +0000 UTC View Post
Jumpstart Cardio and Strength by Kristin and Julia
Bosu
Heavy med Light weights
24" elv
ankle weights
WarmUP 30:30
1. Leg swings
2. Leg swings
3. Lateral lunge and reaches
4. Walk out pushups
5. Down dog cobra
6. Butt kicks arm circles
Bosu cardio HIIT 3x 50:10
1. Bosu...
2017-03-07 17:06:32 +0000 UTC View Post
HIIT and Strength Workout
16" elv
Bosu
Heavy med light weights
Sandbag
Band
Working warmup: 40:10 5 mins
1. SL plank walkout to SL push-up
2. Runners Lunge toe taps
3. Lunge hops 3 + switch
4. Pike push-up + 2 pike glute hops
5. 3 way bend holding vest
6. Vested Rev ...
2017-02-28 20:03:06 +0000 UTC View Post
Shoulder BURST Workout
BALL
WEIGHTS
24” Elv
Set 1: Tabata pair 20:10 8x 4 mins
1. Shoulder Press SSD
2. Ball pushup to pike abs
Set 2:
1. Lateral Raise 15, 12, 8
2. Burpee Upright row 15, 12, 8
Set 3 30:10 3x 6 mins
1. Rev grip row
2. SSD Front raise
3. Shrug to back fly on ball
Chest and Tricep BURST Workout:
24” elv
heavy med light weight
bosu
Set 1: use ball Tabata pair 20:10 8x 4 mins
1. Chest Press
2. Decline pushups
Super Set 2:
1. Close press to fly 15, 12, 8
2. Bosu alt SL pushup 15, 12, 8
Giant Set 3: ball 30:10 3x 6 mins
1. Incline Press
Warm up
1. Jumping jacks
2. Squat and butt up
3. Walk out push-up
4. Down dog cobra
5. Lateral Lunge reach
6. Butt kicks arm circles
24" 16" elv
Weights
Ankle weights
Bosu
Ball
Starter:
10 box jumps
10 push-ups
10 burpee box jumps
10 plank...
2017-02-21 01:06:15 +0000 UTC View Post
No rest tabata and circuit Heavy weight mashup by Julia
Heavy med weight
16” elv
ball
Warmup:30:30
10 Plank walk out pushup
11 Lunge and twist
12 Plank pendulum legs
13 Curtsy lunge round house leg
14 Butt kickers
15 Jumping jacks
No rest tabata 20:10 8 x (16 mins total)
1. Bulgarians: Split lunge DL (switc...
2017-02-18 20:48:40 +0000 UTC View Post
HIIT Grind Workout
20" elv
Heavy med light weights
Sandbag
Ankle weights
WarmUP 30:30
1. Leg swings
2. Leg swings
3. Lateral lunge and reaches
4. Walk out pushups
5. Down dog cobra
6. Butt kicks arm circles
Lunge and chop hiit 40:20 2x mins 12 mins
1. RL goblet hold rev Lun...
2017-02-14 16:50:05 +0000 UTC View Post
Bosu HIIT, Strength, and Tabata
Heavy med light weights
sandbag
Bosu
Bands
20” elv
Banded Warmup:
10 Squats
10 bridge butterfly pulses
10 Clams/leg
10 fire hydrants
10 Bear donkey kicks
Set 1:
Bosu HIIT 50:10 2x
1. Bosu plank Mat hop + push-up
2. Alt curt...
2017-02-07 16:08:53 +0000 UTC View Post
Death by Manmakers and Cardio by Julia and Kristin
20 &24” Elv
heavy med light weights
Warmup 30:30 2x
Leg swings
Fire hydrants
Donkey kicks in pike
30:10 2x 8 minutes
1. Weighted step up knee up step down switch
2. Rl goblet hold lateral lunge press out to lateral box jump
3. RL Lateral box jump to pistol
4....
2017-02-03 15:49:39 +0000 UTC View Post
Support me and this channel on Patreon: https://www.patreon.com/user?u=4395157
Broken Pyramid by Comeau
16” 24” elv
heavy med light weights
ball
Warm up 30:30
1. Walk out pushup
2. Lateral lunge + twist to open
3. High knees
4. Jacks ...
2017-01-29 21:47:53 +0000 UTC View Post
Epic Full Body Blitz #2 by Julia and Kristin Ritter
16 " and 24” elv
Heavy med light sandbag weights
Band
Bosu
Warm up: 30:30
1. Jumping jacks
2. Lunge and walk hands across
3. Walk out pushups
4. Runners lunge
5. Donkey kick
6. Donkey kick
15 reps superset 4x
1. Yoga Tricep push-up <...
2017-01-26 17:37:48 +0000 UTC View PostHi my dear Fitness Friends! I decided I would ask this question here on Patreon to those of you who are my nearest and dearest fitness friends to find out if there is something more you would like to see from me here and possibly later on my YouTube channel. Most of you have gotten to know me pretty well at this point, but is there more that you are interested in seeing other than just my brutal, ...
2017-01-24 18:02:10 +0000 UTC View Post
HIIT Butt Day with adaptations from Alexia Clark and BJ Gaddour adaptations
Hevy med light weights
16 and 24 “ elv
Warm up 30:30
Fire hydrants to rainbow LL
Fire hydrant to rainbow RL
Donkey LL
Donkey RL
Runners lunge twist
Jumping jacks
Adapted Alexia Clark moves:
50:10 4x
1. S...
2017-01-24 17:57:47 +0000 UTC View Post
22 Minute Heavy Weight Burst
Heavy Weights
20” Elv
50:10 2x
1. Burpee DL
2. RL Curtsy Squat
3. LL Curtsy Squat
4. RL Back Load Lat step up to rev Lunge
5. LL Back Load Lateral Step up to Rev lunge
True Tabata: 20:10 8x
1. Step up to Rev Runers lunge toe tap (hands on weights) switch legs after 4x
2. Squat and pre...
2017-01-21 19:00:56 +0000 UTC View Post
Quick Manmaker Beeper challenge: by Kristin Ritter
24” elv
med weights
“No Rest” 1 manmaker at minute interval: (24” Elevation) 60:10 When beeper hits 10 sec “rest” start your manmaker.
1. Plank Rows
2. Burpees
3. Renegade Rows
4. Squats to Arnold Press (palms towards face and twist and press at top)
5. Plank Thruster Bo...
2017-01-19 13:56:36 +0000 UTC View Post
20 minute Plyo Burst
Elv
Heavy and med weight
30:20 2x 12" elv
1. Straddle box plank hop tricep push-up
2. Tuck over box to burpee
3. Bulg hops to SL push-up (switch leg second round)
30:10 3x 20" elv
1. Goblet hold Box jump + squat and press
2. Rocket up step/down switch Lunge 2017-01-19 13:55:38 +0000 UTC View Post
Wicked Wednesday Workout by Kristin Ritter
24” elv
heavy med light weight
bosu
Warm up (30:30)
1. Butt kickers + arm circles
2. Swimmer arms (standing and in plank)
3. Prisoner squat jacks
4. Runners lunge + twist
5. High knees
6. Downward dog + upward dog
30:10 x 4(switch arms after doing all moves on one arm 1x...
2017-01-18 18:47:59 +0000 UTC View Post
Consistent Challenge workout
By Kristin and Julia
Bosu
Heavy med light weights
12and 24" elv
Ankle weights
Warm up 30:30
Walk out push-up
Jumping jacks
Curtsy Lunge knee up
Curtsy Lunge knee up
Swimmer arms
Burpee no push-up
50:10 x1 5 mins
1. Squat +...
2017-01-16 21:51:32 +0000 UTC View Post
Full Body Cardio and Strength
Heavy med light weight
24" ev
20" elv
Ankle weights
Warm up:
10 jumping jacks
5 pushups
10 high knees
5 plank hops
10 touchdowns
5 low lunge touches
Cardio 30:10 2x 4 mins
1. Roll back high jump + star jump
2. Box jump + oblique plank hops
3. Tricep ...
2017-01-15 23:23:40 +0000 UTC View Post
I there Fitness Friends! This is a super quick, challenging, body weight cardio and strength workout! Lets do this!
No equipment 22 minute cardio burst
50:10 HIIT 1x
1. Lateral Touch down switch lunges + switch kicks
2. Jack push-up star jump burpee
3. Tricep push-ups fast knee tucks
4. Heel clicks (increasing reps 1 heel cli...
2017-01-15 19:35:58 +0000 UTC View Post
This workout is a weight lifting challenge. We will get our heart rate soaring, focus on all aspects of the complex weightlifting move the "Clean and Press" and have a lot of sweaty fun! Come on lets lift!!
2017-01-14 16:25:30 +0000 UTC View Post
Give this full body workout a try! I promise you will not leave this workout without breaking a sweat, gaining strength, and experiencing a serious mind and body challenge!
2017-01-13 23:19:01 +0000 UTC View Post