Feeling Fierce Workout

O. My. GOD!  I haven't posted on my blog in awhile! Did you miss me? Did you miss my workouts?  I've been creating new ones on my hiatus so you're in for a treat.  I won't bore you with what I've been up to, cause more than likely if you are following my blog you're following me on Fit Chick's facebook page. It's great to be back, and I promise you, I'll be kicking your butt with my workouts more frequently.  Let's get to it!! WHOOP!

This workout will be done for 5 rounds for time. For time means you'll time yourself to see how long it takes you to complete this workout. It's not about speed though! Don't sacrifice proper form for speed. Remember  quality over quantity. All you'll need for this workout is weights,  a water bottle ( for sips throughout the workout), and bad assery! lol! ;)  I suggest scaling down your usual heavy lifting.  You'll be doing shoulder presses and bicep curls 20reps for each round, and since it's five rounds  I don't think I'll be doing 35lb shoulder presses for 20 reps and 5 rounds I'm just sayin'. However, if you can handle it --have at it...but still I don't recommend it!  I worry! As usual I will provide video's on how to execute these exercises properly--cause I care! *wink* and *smiles*  Bring that Fit Chick Fierce-ness! ;)

Warm up before you workout get those muscles nice and toasty. Start your stop watch and begin!
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THE WORKOUT:  5 rounds for time!
Squat to shoulder press 20 reps

Low Jacks (Squat Jacks) 20 reps

Mason Twists w/ weight 20 reps

Mountain Climbers 30 reps

Lunge w/ bicep curl 20 reps



HOW TO PERFORM EXERCISES:

Squat to shoulder press

Squat Jacks

Mason Twists

Mountain Climbers

Lunge with bicep curls

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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. *