Sweat Sessions

Try these sweat drippin,calorie burnin, fat blasting workouts!       

☼Start your morning with this intense yoga sequence!!!

repeat as many times as you'd like!!! 
☼ HIIT Cardio Exercise: choose any machine of your choice and get to work! (elliptical, treadmill, bike, row, stairclimb)
 0:00 - 1:00 min:  warm up
1:00 - 10:00:   60 second sprint, 30 second recovery
10:00 - 20:00:  40 second sprint, 20 second recovery
20:00 - 29:00:  20 second sprint, 10 second recovery
29:00 - 30:00:  ALL OUT SPRINT!!!!

☼ HIIT Aerobic Exercise20 sec work/10 sec rest choose 1 pair of exercises. This Goes by SO FAST!!!

Sprint 20 sec, walk 10 sec x repeat for 20 min (or) 
Rotate between High Knees & Jump Rope 20 sec/ rest 10 sec. repeat for 20 min.

☼ Pyramid HIIT: Complete all 4 exercises in round 1 then move to round 2, round 3, etc:
lunge, squat, burpee, pushup
Round 1: 10 reps of each exercise
Round 2: 15 reps of each exercise
Round 3: 20 reps of each exercise
Round 4: 15 reps of each exercise
Round 5: 10 reps of each exercise

☼ Timed Challenge: do all exercises to complete 1 set, repeat entire circuit 4X for your best time. (form trumps reps though, keep food form!)
20 squat jumps, 20 pushups,  20 jump lunges, 20 star jumps

☼ Circuit training 1: repeat the arms, legs,back & core for a total of 3 times
warmup: 40 jumping jacks, :30 high knees, : 20 jump rope (w/ or w/o rope)
arms: 10 incline pushups, tricep dips, dumbbell curls each arm
legs: 15 squats, 10 lunges each leg, 20 calf raises, 
back: 30 bird dog, :20 superman, 5 pushups
core: 10 situps, 40 russian twists, :30 plank

☼ Circuit training 2: repeat 4 times
squat w/ one 20 lb dumbbell- 12 reps
straight back deadlifts- 15 lbs in each hand- 10 reps
bicep curl - 10 lbs each- 15 reps
single leg deadlifts - 10 lbs - 15 reps
shoulder press w/ chest fly - 10 lbs- 15 reps
15 bench tricep dips

☼ Strength Train: use weights that are challenging but able to complete for the 30 seconds as quick as possible still maintaining good form.
Warm Up x 5:00 (jog)
Dumbbell Squats x :30 (10 lbs held at shoulder level while you squat)
Push Ups x :30
Dumbbell Walking Lunges x :30 (10 lbs. weights held down by your sides)
Bent Over Rows x :30 (straight arms, pull elbows back & squeeze shoulder blades together)
Rest x :30
Repeat x 5
Cool Down/Stretch
☼ Fab 15: complete each exercise for 1 minute for 15 minute workout. repeat 1,2 or 3times! 
jumping jacks, squats, pushups, bicycle crunches, burpees, alternating lunges, tricep dips, front kicks, plie w/ upright row, bicycle crunches, shoulder press, high knees, squat jumps, bicep curls, plank 
☼ Burpee Challenge
15 burpees, 1 squat press w/ weight
14 burpees, 2 squat press w/ weight
13 burpees, 3 squat press w/ weight
etc, until you end with 1 burpee & 15 squat press w/ weight

☼ Plank,Plank,Plank
:30 to1:00 min planks combined with 1 min energy burst, after completed through repeat 3-5X
* Plank with arm extension ➙ Jump Squats
* Plank w/ alternating hip taps ➙Donkey Kicks
* Plank w/ leg raises ➙ Alternating Lunges (jump or step) 
* Side Plank ➙ Jumping Jacks
* Switch, Side Plank ➙ stretch!!! 

☼ Medicine Ball Workout: all exercises are done with medicine ball. (substitute: 5-10 lb weight)
  Burpee on medicine ball
  sit n reach
  russian twist 
  basketball jump squats
  medicine ball plank
  toe taps soccer drill

Got muffin top??? Let's do something about it! BuhBye Muffin Top

who doesn't want to look like wonder woman? now we all can with this killer sweat session!
Wonder Woman Workout

☼ Take it outside!!! 
Park Benches

I love to run but sometimes my knees give me trouble. I found this video and thought it was worth a shot!!! Even if you don't have problems running, i would still recommend doing the exercises to strengthen and prevent future injury. Check it out: Knee relief by strengthening hips

☼ This workout has 3 variations for all fitness levels. Follow the reps and choose any variation of the exercise that suits you best. 5-Minute Abs

☼ Trying to get toned? Try this HIIT (High Intensity Interval Training) workout and mix things up a bit. It's sure to get your heart pumping and your fat screaming! Tone in Half the Time

☼ Ready to blast your fat. Check out this walking routine for any fitness level. You'll burn 350 Calories in 45 Minutes

1 comment:

  1. I have a strength workout today with bursts of cardio. I think I'll use your WOD for that part. Thanks for stopping by my blog too!