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

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!

TIPS

* 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.

Biceps
____________________

• Bicep Curls
• Hammer Curls
• Preacher Curls
• Isolated Bicep Curls

Triceps
_____________________

• Tricep pull downs
• Tricep Kick Back
• Skull Crushers
• Single Cable Tricep Pull downs

Shoulders
__________________

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

High Intensity Interval Training: Go Hard or Go Home II

Hello Fit Chicks! Hello Hiit Squadtv! Some of you may be wondering, who and what is Hiit Squad Tv?? Well Hiit Squadtv is our new YouTube channel! I wanted to name it fit chicks, but the name and all its variations were taken ( insert boos and hisses here)  Don't worry I (Shara) will always go hard for my fit chicks, we'll have this blog, our facebook fan page, and our website. But our YouTube channel will be called something different.  Make sure you subscribe to the YouTube channel ( click here for that) for weekly free workouts. The first video was posted today, it features a handsome and fit Marine Corps Sergeant named Aaron. Check out the video  Below.

Pretty damn intense right?   Here's the breakdown.

This routine has only 3 exercises.  All 3 exercises is one complete circuit.  Intermediate Fit Chicks you will be doing this for a total of 4 circuits. Beginner fit chicks do 3 circuits.  Bad asses: 5 or more.

This is High Intensity Interval Training.  You will be doing 60 seconds of work followed by 30 seconds of rest.  At the end of each circuit take a 2 minute break before starting again. If you are an advanced you can take shorter breaks.  

If 60 seconds is a bit much for you at this time, you can lower the intervals to suit your fitness level.  As long as the ratio is 2:1.  

Here is the list of exercises:

1. Box Jump Burpees ( you can use a bench, a sturdy chair or stool, stairs, or just do regular burpees)

How to do a burpee:

 

 

 

2.  Squat Touch Downs.  If this exercise is to strenuous for you. Do normal air squats. 

 

 

How to do an air squat:

 



 

3. Squat Pulse to Jump Tuck.  You will do 5 squat pulses, place your kettle bell down and do 1 jump tuck.  The kettle bell is optional.  You can do this with just your body weight.  If the Jump tuck is too much just do a jump.  If that is to much just do 10 squat pulses.

 

 

How to do a squat pulse

 



 

 



This will conclude the workout! Enjoy! Let me know how you did. 

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60 Fit Chick Challenge (Month One)

Hello Team Fit Chick!! I'm so excited! We're finally about to kick off our challenge. Many of you have been messaging me, emailing me, face booking me, and some of you have been calling me about this challenge, everyone wants to know: What is it? How do I join?

What is it?

It's a 2 month challenge. During those 2 months you will be doing my workouts. No money, no gimmicks, this is FREE! (yayy free)   All I ask is that you commit to eating clean, if you don't know what eating clean is :click here: for more info. If you choose you can also do the paleo diet click here for more info. You will be recording your progress in your exercise journal and you will also be required to journal at night. The exercise journal will be what you record your times, reps, and workouts in. The journal you will be writing in at night will be your gratitude journal. Every night name something you are grateful for, you can also write out your goals, or any emotions you maybe feeling. If you choose you can take before pics and post them in groups. The groups are private on facebook and I'll also start one on my website "Fit Chics" if you don't have a profile on the website (click here to make one) Fit Chics is a social networking site just for us,  and it's a tad bit more private than facebook. These workouts are at-home friendly. On the schedules  I will post one for the gym goers and another for the ladies who workout at home. For the gym goers you will see the letter "g" next to your regimen, for the at home ladies you will see the letter "h" next to your routine.

How do I join?

It's easy! I'll post the links to the groups on the facebook fit chicks page. These groups have a capacity limit. If need be I will create more groups! If you don't want to join the private facebook groups you can just follow along via the main fit chick facebook page. Or like I typed before you can just start a profile on my social networking site, and keep up with us there.

Lets get to it!  Schedule A is for the ladies who want to focus on muscle building. You will be training a different part of your body throughout the week. Schedule B is for the ladies who want to focus more on cardio, you will still strength train with weights at least 2 days a week- but most of your strength training will come from body weight exercises. Again the letter "G" indicates that it is a gym routine, the letter "H" indicates that it is at home regimen. Click the links on the calendar to go to the corresponding workout. Saturday is your rest day- or if you choose active rest.    Sunday is yoga day! I'll will post a yoga video on this blog and the link will be in the calendar as well. If you have a yoga class you already attend- that's awesome! If you have a yoga dvd at home- do that instead. Just a heads up, if you are a netflix user I'm pretty sure you can stream yoga dvd's.

Here are some tips for this challenge:

When weight lifting rest between each set- give yourself time to recover:

 If you’re a beginner, rest about 90 seconds between sets to give your muscles adequate time to recover. As you get in better shape, you need less rest — only about 30 seconds — before your muscles feel ready for another set

 Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position

Always mind your form!! Please watch the video's on the proper ways to execute the moves, if you are doing an exercise and it hurts (not burn) STOP! Never compromise your form- EVER! Remember Quality over Quantity

Know the difference between "burn/until failure" and pain! Pain would feel like a sharp stabbing sensation  near or around your joints or in your joints. It could also feel like a something is tearing or disconnecting like your muscle or tendon.  If you ever feel that- STOP immediately! Burn or until failure means your muscles feel fatigued ,you'll feel like you can't give out any more reps.

If you are unsure about a move or you need a move modified post your inquiry in the group, either I or one of the other admin's will assist you. Never feel afraid to ask for help.

Turning your days off into days of active rest—by engaging in super light biking, walking, swimming, and even stretching—will help you get more out of your downtime, both mentally and physically.

You'll be doing the same weight regimen for four weeks, we will switch it up in month two. During the first 4 weeks you might notice your strength increasing, adjust the amount of weight accordingly, you  will only see progress if you push yourself. No wimping out! Go hard!!

Make sure you are eating the right foods. Every meal should include a lean protein, a veggie, and a complex carb  ( unless you're paleo) Be sure to have a recovery meal or protein shake after each workout session. Drink plenty of water at least 60 ounces per day.  You are allowed a reward meal once a week. =)

If you ever need to rest on a un-scheduled rest day do it! Don't overdo it, listen to your body!

Before you begin this challenge  or any workout on my blog please get a clearance from your physician.

Be sure to warm your body up before each workout and stretch afterwards I will include a stretching video on this blog just in case you don't have a stretch routine. If YOU choose to stretch before a workout that's totally up to you, the stretching video I'll include can be done after a warmup or after your cooldown. It's one of those to each it's own type of things.

Before you pick your weight look at this video:

 

SCHEDULE A

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1. Bicep/Tricep(G, H)   HIIT	2.  Legs(G) Legs (H) Cardio	3. Cardio/abs	4. Shoulders/Back(h)Shoulders/Back(g) HIIT	5. Chest( G, H)   Cardio	6. Rest
7.   Yoga/stretch	8.Bicep/Tricep(G,H) HIIT	9. Legs(G) Legs (H) Cardio	10. Cardio/abs	11. Shoulders/Back(h) Shoulders/Back(g)   HIIT	12.   Chest( G, H) Cardio	13. Rest
14.   Yoga/stretch	15.   Bicep/Tricep  (G,H) HIIT	16. Legs(G) Legs (H) Cardio	17.   Cardio/abs	18. Shoulders/Back(h) Shoulders/Back(g) HIIT	19. Chest( G, H) Cardio	20. Rest
21.   Yoga/stretch	22. Bicep/Tricep  (G,H) HIIT	23. Legs(G) Legs (H) Cardio	24.   Cardio/abs	25. Shoulders/Back(h) Shoulders/Back(g) HIIT	26. Chest( G, H) Cardio	27.   Rest
28.   yoga/stretch	29.Bicep/Tricep (G,H) HIIT	30. Legs(G) Legs (H) Cardio	31.   Cardio/abs

 

Yoga Video                                                      

 

 

Stretch Video

 

Schedule B

 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1 Upper body/(G,H) Cardio-Run or Elliptical	2 HIIT	3 Abs/Cardio	4 Lower body/HIIT	5 Interval Training	6   Rest/Active Rest
7 Stretch/Yoga	8 Upper body/(G,H) cardio-Run or Elliptical	9 HIIT	10 Abs/Cardio	11 Lower body/HIIT	12 Interval Training	13   Rest/Active Rest
14 Stretch/Yoga	15 Upper body/(G,H) cardio-Run or Elliptical	16 HIIT	17 Abs/Cardio	18 Lower body/HIIT	19 Interval Training	20   Rest/Active Rest
21. Stretch/Yoga	22 Upper body/(G,H) cardio-Run or Elliptical	23 HIIT	24 Abs/Cardio	25 Lower body/HIIT	26 Interval Training	27   Rest/Active Rest
28. Stretch/Yoga	29 Upper body/(G,H) cardio-Run or Elliptical	30 HIIT	31 Abs/Cardio

 

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