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

Burpee


Mountain Climbers


Squat Jacks



180 Squat Jumps

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