Happy Wednesday Everyone!
Thought I would share a workout with you today. This is a HIIT Lower Body Burn I wrote up for my workout today.
Set timer for 50 seconds work, 10 seconds rest for 24 rounds. (I recommend the Gym Boss or you can use an app on your phone) You will alternate a cardio move and a strength training move. Add weight to any of the strength training exercises to add intensity. I wrote in a brief description for some of the exercises that I thought some might not know what I am talking about lol I don’t always know what to call certain things 🙂 My plan is to start doing some videos to go with some workouts…just have to get over my fear of doing it 😉
1. High Knees
2. Squats (air squats or use weight)
3. High Knees
4. Hip/Leg Raises (right side) – lay on back, put left heel up on chair, medicine ball, bench etc. and raise right leg and hips off ground then lower. repeat.
5. High Knees
6. Hip/Leg Raises (left side)
8. Step Ups (right leg) – step up onto a chair, bench etc. use weight to add intensity
10. Step Ups (left leg)
12. Walking Side to Side Squats – start in a chair squat pose then take two steps to the side still low in a squat position then back to the other side…stay low!
14. Curtsey Lunges
16. Plie Squats with Calf Raises
17. Log Jumps – jump side to side driving your knee up and over as if you are jumping sideways over a log
18. Single Leg Deadlift (right leg)
19. Log Jumps
20. Single Leg Deadlift (left leg)
21. Log Jumps
22. Chair Squat with Toe Taps – hold a chair squat position while alternating toe taps to the side.
23. Log Jumps
24. Side Lunges
Let me know what you think! Enjoy! 🙂
Like the tank I’m wearing? You can get one here!
My legs are shaking from this workout, stairs are not going to be fun today…
Sooo before I get to the workout, does anyone workout in their underwear?? I mean at home, I hope you don’t at the gym! I know this might be a little TMI but I recently started doing this in my home gym and I love it! Okay so it might not be the most flattering way to workout but it is very motivating! I have a mirror in the gym of course that I workout in front of and by doing it without clothes on you can really see every muscle in your body working and the improvements you have made. I can of course see the areas that I need to work on too (which sucks) but that keeps pushing me harder to reach my goals. I highly recommend trying this (at home, i don’t think your gym would appreciate you stripping down to your underwear!)
My workout today:
50 seconds work 10 seconds rest for 3 rounds
Clean and press
Squat with weighted barbell
1 leg burpees with pushup alternating legs
Do each group 3 times through with no rest between exercises before moving on to the next group. Rest 30 seconds between groups.
Smith Machine Squats 12
Bench/box jumps 15
Jump lunges 30
Plie squats with 25 lb plate 20
Bench/Box power step ups alternating legs 20
Reverse lunges 20
Leg extensions 12
Bodyweight squats 20
Hip thrusts with barbell 20
Calf raises with kettle bell 15 each leg
Thats it, hope you try it out (maybe in your underwear!) it was a good one! 🙂
I know I haven’t posted in awhile but I have a good reason…I was busy setting up my new business! I have started a woman’s fitness line of cute and sexy tanks with fitness motivational sayings. I will be adding other products too like sweatshirts and accessories. I’m so excited to get this rolling so check it out and please help me spread the word! Thank you!!
Its a little distracting when your working out and all you can smell is the barrels of wine from the room next door….
My gym is in our garage and our wine making room is in the other side of the garage but there is a doorway that is open between the two rooms, and now my gym smells like sweet sweet wine…very distracting.
Here are a few pictures to follow up from my other post when we crushed the grapes, last weekend we pressed them. I needed to spend a little more time in the gym this week to make up for that day (had a little too much wine and food!)
Working the press is quite the arm workout! Haha! Now we have to wait until April before we can even enjoy the fruits of our labor ( pun sorta intended!)
Now for my workout I did today…
Like I said I had to hit the gym a little harder this week so I did two Bodyrock workouts that you can find here…
Then I made up my own with the same format, 50 seconds work 10 seconds rest for 3 rounds.
~ Clean & press with weighted barbell
~ Squats with weighted barbell
~ TRX abs
~ One leg burpees (alternating legs)
Today was one of those days that I think I could have stayed in the gym all day and worked out! I was feeling good!! Unfortunately I couldn’t because I had to get to work on my new business….that will be in a post soon! 😉
You know its a good workout when you are dripping sweat onto your new gym floor and loving it! I started my new routine this morning of waking up at 5:30am to do my workouts…tough getting up but sooo nice to have it done and have the whole day in front of me! I’m still waiting for a few more things to get done in the new gym before I post some pics, I am loving it though!! So nice to have a separate place to do my thing…
Here is what I did this morning, its another workout from Bodyrock.tv, one of my have places to get workouts from…
Set your timer for 10 seconds rest 50 seconds work, you’ll do this for three rounds…click here for the link to see how to do the exercises
1. 2 Squat Jumps, 1 Tuck Jump, 2 Push Ups
2. 3 Monkey Press Ups 3 Single Leg Squats (left and right alternate)
3. 10 Open Me Up Mountain Climbers 10 Ab Toe Touches using the Ugi ball ( i used a 12 medicine ball)
4. Push Up, 2 Knee In, Commando Roll
Then I did this…just one round 10 seconds rest, 50 seconds work
Then I moved on to the TRX and did some abs. The TRX is killer for ab workouts, you use so many more muscles at once, love it! I did this circuit twice…TRX ABS
Then I did 150 air squats… I ❤ squats 🙂
Thats it!! Let me know if you do this workout too and how you did! Go drip some sweat on your floors!!!