Tuesday, January 31, 2012

Oorah! Jen's B-day WOD

40 years ago today, Jennifer Bech Bernat was born.  I'd like to believe that on the day she came into this world, she didn't cry like normal babies. Little Jen raised her little baby fist in defiance and let out a mighty battle cry "OORAH" and then she did a burpee and a handstand. lol   If you know Jen, it's totally believable! *wink* To celebrate her birthday, her bestie Meg, came up with awesome kick butt WOD (workout of the day). It is my honor to do it, and she would like for you to do it too. Just to let you know these Crossfit Chicks go hard (love) so go in with your game face! No mercy! Mkay?  And, it would be so cool if you could  go wish Jen a happy birthday on her facebook page Women of Crossfit =Strong.  So with no further adieu, here is Jen's B-day WOD. You'll need: Jump rope, Weights, and a pullup bar... if you don't have a pullup bar, sub it with burpees! Don't have a jump rope? Mimic the movements.
  • 40 Kettle belt swings
  • 40 Situps with weights
  • 40 Single of double unders ( jump rope)
  • 40 Pushups (w/ a weight. optional)
  • 40 Plank to pushups
  • 40 Steps ups  or Box Jumps
  • 40 Pullups/ or knees to elbows/ or toes to bar

Kettle belt swings

Situps with weight

Single or double unders

Pushups with or without weights

Squats with weights (or without)

Plank to Pushuhps

Step Ups/Box Jumps

Pullups/ Knee to elbows/Toes to bar

Saturday, January 28, 2012

The HIIT and Run.

 Fit Squad, I think I may have created my best HIIT routine yet! My husband and I took it for a test drive on Friday, when we got through with it my husband called me an evil genius!  He burned 480 calories in 20 minutes! Our shirt's, you guys, OH EM GEE, our shirts were drenched!  He said that this was by far one of the most challenging HIIT sessions he has ever done. Fit Squad, when a Marine tells me that, I know I've done something awesome!   He also told me that he is pretty sure that In a past life, I was a medieval torturer. * Teehee*  I do bring the pain, but it's that good kinda pain, right?! *wink*  

This routine is plyomectrics, so you will need some good sneakers. You will have to be nice and warm and stretched before doing it.  This routine can be modified depending on your level of fitness.  The Intervals I recommend for the more advanced are 60 seconds of work and 30 seconds of rest.  If you are a beginner do interval's of 30 seconds of work and 15 seconds of rest. If you are intermediate do 45 seconds of rest and 20 seconds of rest. Pick your level honestly!  

Let's get to it! Set your interval timer or Gymboss for 60 seconds of work, and 30 seconds of rest. Set it for 6 rounds. You will be doing each station twice. Once you have completed the entire circuit ( all three stations) rest for 2-3 minutes before starting over again, for the second and final time.   Have a bottle of water nearby so you can sip it during the rest periods.  You'll probably need a towel too, cause there will be sweat!  There will be video's on how to perform each exercise after the breakdown. Enjoy!
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Station one
  • Mountain Climber Burpee with a Double Jump  60 seconds
  • * you'll be doing 10 mountain climbers, and then you'll jump twice*
  • Rest for 30 seconds, then repeat.
Station two
  • Double Squat Jump with medicine ball (or without)  60 seconds
  • Rest for 30 seconds, then repeat. 
Station three
  • High knees 60 seconds 
  • Rest for 30 seconds then, repeat.  

*This completes the first circuit. Rest for 2-3 minutes before doing the circuit for the second and final time. *

Friday, January 13, 2012

The Giveaway winner is......

Thanks to everyone who entered!!  I'll be doing more giveaways in the near future.  Thanks for supporting my blog! And congrat's to the winner, this in by far the best investment I've made on my fitness journey!   I know you'll enjoy it as much as I have.  I LIVE FOR THAT BEEP! ;)  lol   ( watch the video)

Tuesday, January 10, 2012

My very first giveaway! (Closed)


Who likes free stuff?  Free stuff with no strings attached? Well, maybe a little string. (he he)  I'm giving away a Gymboss Interval Timer, with the arm strap.  Pretty gnarly right?!  All you have to do is Subscribe to my blog, leave a comment on this posting that says: " I want that gymboss!"  I'll enter your name into a random selector program, and the program will randomly select the winner.  I'll announce the winner Friday (1-13-12)

  If you are not familiar with the gymboss, you're missing out!  I call it my little Jewel.   I use it for HIIT,  lifting weights,timechallenges, tabata, interval training and walk/run intervals. Gymboss will make any workout easier to plan and execute with more accuracy and consistency. Just set your intervals on the device and clip it to your shorts, or use the arm band.   It will beep a short beep, a longer beep or vibrate (or combination vibrate/beep) to alert you when the interval is up. So no more guessing, no more looking at your watch, just go as hard as you can until you hear "the beep".  CON:  It is hard to use at first, only because you have to figure out how to set the interval's and such.  However, Gymboss has many tutorials on YouTube that make it so much easier. In fact I got it "down pat" in about 2 minutes because of those video tutorials.

 Overall,  it's a nifty little gadget, and I never leave for a workout with out it. It has seriously changed and improved my workouts.  I have several workouts that you can do with the gymboss too, so you'll definitely be putting it to great use. Check out Gymboss.com  for more info! Good luck, and thank you for supporting my blog! I really appreciate you!

*disclaimer* I am not affiliated with Gymboss, I have not been paid. I purchased this product with my own money. This is my honest opinion of the product.

Monday, January 9, 2012

Bicep, Triceps, and Shoulders. Oh My!

I'm sharing my brand spanking new arm workout with you today! Why? Because I love you. I really do. *smile*  This workout is awesome!( I say that about all my workouts don't I? haha!)  On strength training days, I usually do HIIT with it. I would suggest you do the Go Hard Or Go Home workout before or after you do this arm regimen, do 5 rounds of the Go hard or Go Home workout , coupled with this arm workout, it will send your fat burn into overdrive! 
 I love, love, love lifting weights. Why? Because, it's the best way to burn fat, and sculpt your body. You want some banging curves? Lift weights! You want lean sexy arms? Do this workout 2-3x's a week! Don't be afraid to lift heavy! The heavier you lift the more fat you'll burn. Don't worry you will not look like a man. You don't have the testosterone to look like that. I overheard a trainer at the YMCA say to a female client: " lift like a man, look like a goddess." So, put down those 5 lb dumbbells honey! Stop lifting like a girl!  If you can curl 5's for more than 10-12 reps, without feeling the burn, time to move up to a heavier weight.  Weight lifting doesn't just build muscle, it burns fat and rev's up your metabolism. Next time you’re in the gym, safely and gradually up your resistance just a little. Then continue challenging yourself in the workouts to follow to see what you’re capable of. You will surprise yourself with your new found strength.
Copy this workout into your notebook, so you won't forget. I'll include video's on how to properly perform each exercise after the breakdown.  Enjoy the workout, and get strong fit chicks! Go to the gym and punch this workout in the face! GET SOME!


* Do each exercise 3 times each for 10 reps
*You can do this workout in a  tri-super set
*Choose your weight wisely and honestly.
*Rest between exercises, if you are a beginner rest 90 seconds; as you progress 30 seconds is fine.
*You are supposed to be at failure at the 10th  rep. Don’t just go out and do 10 repetitions of any weight and stop when you do the 10th rep, even if you could have done more. What’s the point in that? When lifting, you need to choose a weight heavy enough that it forces you to failure at the tenth repetition.
*Sip water throughout your workout
*Form is very important,  Do everything slowly, controlling your motions with the muscles you are working, rather than letting momentum or gravity take control.
*Warm-up and stretch before you hit the weights, stretch after your done.


  • Bicep Curls
  • Hammer Curls
  • Preacher Curls
  • Isolated Bicep Curls
  • Tricep pull downs
  • Tricep Kick Back
  • Skull Crushers
  • Single Cable Tricep Pull downs


  • Military Press
  • Front Raise
  • Lateral Raise
  • Arnold Press

Friday, January 6, 2012

Show Me Whatcha Got

I'm bringing back the the Friday time challenges! It's Showtime baby!!Whoop Whoop! I'm so excited, we used to have so much fun doing these back in the beginning when I only had like 100 "fit chicks" on my Fit squad! Now we're over 2000 strong, so this should be really interesting. This workout is 535 reps.   It targets the whole body, however, there is a fair amount of exercises that focuses on those arms. Can you say trouble spot!? Man-o-Man, the arms has to be one of the most complained about area for women, don't you just hate those "flaps"? I call those flaps of fat at the bottom of our arms bat wings. One my fit chicks calls them bingo wings! ( hilarity)  Whatever you call them... lets get rid of them. Summer will be here before you know it, and we all want sexy, lean arms; so we can be fierce in our tanks and sundresses. ;) 

  Let's get to it!  When you are ready to begin start your timer. The list of exercises will be performed in circuit format. Complete the said amount of reps before moving on to the next.  This is not a competition with the other fit chicks this is a competition with yourself, cause, after all you are your only competition. *smiles*  Record your time when your done, and if you choose, share it. You can do so on either this blog posting in the comment section, or the Fit Chicks  facebook page.  There will be video's after the breakdown. Enjoy and Show Me Watcha Got!

*Warm up by marching at a fast arm pumping pace.  Once your body feels warm. Begin.
* Take breaks as needed, don't fly through the reps for the sake of a quick time, quality over quantity!

* Listen to your body, there is a difference between feeling the burn, and feeling pain!
*Wear good sneakers
*Sip water throughout the workout
*Do YOUR best.

  • One arm Tricep Pushups  20 reps per arm
  • Split Squat Lunge  30 per leg
  •  Burpees 20  reps
  • Arm Circles 75  reps
  • Single Leg Step Ups 30 per leg  ( bench, stepper, table,  chairs, stairs, box, whatever gets the job done)
  • Straight Leg raises  30 reps
  • Pushups  30 reps
  • Triceps Chair Dips   30 reps
  • Push Planks 30 reps
  • Reverse Lunge Kickups  30 per leg
  • Mountain Climbers 50 Reps
  • Squats  50 reps

One arm tricep pushups

Split Squat Lunge


Arm Circles

Single Leg Step-Ups

Straight Leg Raises


Tricep Chair Dip

Push Planks

Reverse Lunge Kick Ups

Moutain Climbers


Tuesday, January 3, 2012

Go Hard Or Go Home

 Hey Fit squad! I have a great heart pumping workout for you all. This is a great way to increase your agility, speed, and endurance. It's also AWESOME for fat burning. After this workout you'll be burning fat for the rest of day, even when you're sitting on your couch watching the boob tube, don't believe me? Google: HIIT.   Then come back so  I can say "told ya so" ;-)  This is definitely a GO HARD or GO HOME type of workout, you have to give it your all! If you don't have any intentions of pushing yourself- stop and go home!  Harsh, but real!  Throughout this workout I want you to engage your core by pulling your belly button towards your spine. Breath deep and focus on proper form, not how many you can complete in 30 seconds. You'll have 10 seconds to write down how many reps you were able to complete in 30 seconds if you choose. I personally keep track so I can go back and beat my reps! I love to see improvement not only in the mirror but on paper too! 

 Before you start this workout warm up with  50 jumping jacks. I want you to get your body nice and warm BEFORE you start this. This is high impact, so make sure you have on good sneaks too!  Plyometrics is not for everybody! If you have bad knees or a bad back, skip this workout! However, there are modified versions of each exercise. Feel free to email me
shara1224@gmail.com  for the modified version of this workout.  Make sure to subscribe to this blog for weekly workout's and challenges!  I love feedback so email me, or facebook me at http://www.facebook.com/FitnessChicks#!/FitnessChicks  let me know how you liked it or didn't like it!  

All  you need for this workout is your timer, towel, water, notebook, and space to jump around.

  warm up  50 jumping jacks
  • High Knee's
  • Burpee's
  • Mountain Climbers
  • Squat Jacks
  • 180 squat jumps
    cool down walk in place for 2 minutes, stretch it out
You'll do the exercises one after another in circuit format. You have 30 seconds to complete each exercise. Take 1 minute rest between each circuit, you'll be doing 3- 6 circuits depending on your fitness level.  If you have a gym boss, or a hiit timer set it for 10 rounds and 30 seconds of work 10 second rest ;  restart the timer after you complete the circuit and have rested for 1 minute. 

                                          High Knees


Mountain Climbers

Squat Jacks

180 Squat Jumps