This workout should get your heart racing and by the end you should feel like you kicked your own butt. Keep the intensity up! Go for 4-6 rounds, resting 45 seconds to 90 seconds after each one. Aim to get this in 2-3 times this week, alternating with a Strong workout for a total of 4-5 exercise days.
Warm up
Workout:
10-15 back lunges ( 1 per on each side = 1 rep)
8-12 push ups
20 popcorns
10-12 squat thrusts
15-20 kettle bell swings
30s-90s plank
This a 2 part workout. Go hard for the first part and slow and steady on the second. The whole thing should take about 25 minutes including a warm up. Aim to get this in 3-4 times this week, alternating with a Lean workout for a total of 3-5 exercise days and you’ll be feeling good!
Warm Up
Part 1
Go through this as quickly as you can 3 times (if you’ve got more time or the inclination do 4 or 5). Note to self: if you can easily do more reps in the last round you should increase the weight you are using or up your intensity.
10-12 Split Squats
10-12 Chest Presses (from floor)
20 Jump Squats
10-12 Renegades (must do one on each side for a count of 1)
12-15 Triceps Dips
20 Jump Squats
THEN
Part 2
Move slowly here, slower is better…. Go through these 3-4 times
20-25 Bicycles
12-15 Bird dogs
Here this weeks Get Lean workout it’s great for getting a a sculpted rear and lean legs!
Jump Squats
Dancing Crab
Skater Lunge
Reptiles
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Dancing Crab for 20 seconds, rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Act Fit, Eat Smart, Be Amazing
This one is pretty tough… BUT I felt GREAT after I completed it, caught my breathe, and regained the use of my legs 😉 With this one I definitely felt my self heading down the path to leanness. It’ll will also help increase endurance, so any of you runner’s out there give this a whirl a few (3) times a week.
It only takes 16 minutes! Just think, in 16 minutes a day, for most days, not even every day, you can get the body you desire by eating smart and getting these workouts in.
I’ve been so happy to find this method because spending hours at the gym is well, too time consuming and boring…even for me.
Anyhoo, enough of the rant and on to the magic.
The Moves:
Jumping Lunges
Squat Thrusts
1 Leg Tricep Dips
Rock the Boat
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Jump Lunge for 20 seconds, rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Squat Thrust for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Act Fit, Eat Smart, Be Amazing
Here’s this week’s Get Fit Fit, time to get up off your duff and MOVE!!!!
Squat as deep as you comfortably can (and no deeper), note this does not mean get lazy and poop out at the end… it just means don’t push deeper than your body is ready to go.
Kick Front, breath out “HA!” on the kick (feeling a little bad ass are we?)
2 kicks= 1 rep. Do 10 reps at a time 5-6 times throughout the day.
We don’t always have the time to get in a 60 minute workout and that’s OK. But that doesn’t mean you shouldn’t do anything. Even 60 seconds here and there can make a difference. That’s what Get Fit Fits are about, have a fit for 60 seconds, burn some calories and remind yourself you are in it to win it.
Here’s This Week’s move… feel free to make lizard noises while you work at it 🙂
Start out with 10 and work up to 15 reps.
Try to get it in a few (3-5) times per day.
YEA!!! GET FIT FITS!!!
Act Fit, Eat Smart, Be Amazing
Hey! Here are the moves for the strength workout I’m doing this week.
Prisoner Squats w/Kick
Toe Touches
Skater Lunges
Pushups
I’m doing 4 rounds of 15 each… You can try 3-6 rounds of 10-15 each!
Enjoy!
Whitnee
Act Fit, Eat Smart, Be Amazing
Le Meridien Kuala Lumpur
While in KL I went to the market and had the “Dr. Fish” eat the dead skin off my feet. Tickles something awful but my feet were smooth.
While in KL I went to the market and had the “Dr. Fish” eat the dead skin off my feet. Tickles something awful but my feet were smooth.
Note: This was made illegal in the US due to hygiene concerns, I wiped down with antibacterial after and am A-OK
This hotel shares a gym with the Hilton that is next door. I didn’t have high hopes but when I got there… JACKPOT! They had a barbell… the dumbbell workout I planned went out the window. Bring on the deadlifts!!!!!!!!!!!!!!!
5 by 5
Deadlift 135, 155,155,165, 155
Assisted pull-ups
4Xs
12 Squats Press with 12kilo dumbbells
12 8 incline push ups (when I travel I finish my workouts, but am gentle with myself, going to 12 would have done more harm than good, my form was shot so I adjusted mid workout)
12 walking planks
2Xs
15 Jump Squats
15 Ball slams (yes they had Jam balls too, this SOOO made up for the older rooms).
PS- Don’t forget to warm up
My kettle bell collection
Moved for 15 minutes and this is what it looked like:
15 Playground Swings
15 Golf Swings
15 Hip Swivels
15 High Lunges
2Xs 15 Spiderman Lunges
2Xs 15 Reverse Spiderman Lunges
15 Downward Dogs to Cobras
15 Back Slaps
Paired 2Xs:
15 Front Lunges
12 Push Ups
Paired 2Xs
15 Single leg dead-lifts with KB
15 one arm rows with KB
Not beating myself up about the light workouts instead patting myself on the back for moving!
My tiny studio doesn’t have space for much, but I make do… Notice Loki, my biggest fan.
Wash. Rinse. Repeat yesterday’s work out.
I don’t have a lot of space. SO, it’s a good thing you don’t need a lot of space to workout. I just slide my coffee table to the right, throw down my yoga mat, pull out the KB, put the tunes on and get busy!
Please excuse the clutter, this is my living room/workout space.
PS- Yes, that’s yarn, I crochet 🙂
Moderation & Decadence 