The Wipe Out

Hi guys!  Here's a brand spankin' new workout from yours truly! This workout it super intense - and super quick.  It's an a full body workout, but you'll really feel the intensity in your legs and glutes.

 

All you'll need is a HIIT timer, some hand weights (optional), exercise mat, and some good sneakers.

If you don't have a HIIT timer there is a free app for android and i-phones called HIIT TIMER  (go figure) If you don't have hand weights you can use can goods or water bottles. If you don't have an exercise mat use a rolled up towel.  Be creative and get it done.  Once you've completed this workout give me feedback. I love hearing from you, good or bad let me know!  Let's get to it!

 

The Workout:

 

Do this workout in circuit format ( meaning one exercise after another) Do this circuit for 2-4 rounds depending on your fitness level. You will be doing each exercise for 1 minute followed by a 30 second rest. Set your HIIT timer for 1 minute work - 30 seconds rest for 4 rounds. Rest 2 minutes between each circuit.

 

• Competition Burpee's  1 minute / Rest 30 seconds
• Mountain Climber Burpee 1 minute /Rest 30 seconds
• Surrenders 1 minute/ Rest 30 seconds
• Squat Touch Downs

How to videos:

 

 

competition burpees                                                                                                               

 

Mountain Climber Burpee

 

Surrenders                                                                                  

   

 

Squat Touch Downs

Activate Your Beast Mode Workout!

Hello fitnation! I'm back with yet another workout.  I hope you all enjoyed the feeling feirce workout, I know I did! It was tougher than it looked on paper, thats for sure!  This new workout is a BEAST!  Hence the name "Beast Mode" You'll be doing 3-5 rounds depending on your fitness level. This workout really targets your abs/core! You should be feeling the after effects of this one the next day! Tip: when doing ab exercises DON'T HOLD YOUR BREATH!   For added muscle recruitment, exhaling forcefully as you exert, even pausing for a moment at the top of the sit-up, involves maximal abdominal muscle fiber involvement as they contract to help the lungs expel the air.

Read more on proper breathing techniques during ab work here: http://www.livestrong.com/article/131777-proper-breathing-during-sit-ups/#ixzz1x1iy4ogQ
Now let's get to the workout!

Beast Mode can be done in 3 to 5 rounds depending on your fitness level. These exercises are to be performed in circuit format (meaning one after another)  Equipment needed: NONE. Unless you have a jumprope for the 1 minute of high knees.

The workout

180 degree burpees  10 reps

Alternating Knee to Elbow touches  20 reps 

Santana Pushups 10 reps

Jacknife with medicine ball/weights or without 20 reps

Jump Rope/ High Knee running in place/ Jumping Jacks  (you pick)  do this for 1 to 2 minutes. 
Beginners 1 minute  Advanced 2 minutes
Take a sip of water and repeat 2-4 more times!



How to perform these exercises:

180 degree burpee's

Alternating knee to elbow

Santana Push ups

Jacknife

High Knees

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!
**Here's a gift for you: Save 30% on Select Running Footwear at PUMA!   yup check it out!!



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

Save 30% on Select Running Footwear at PUMA!

Look Good In Those Jeans

So, I asked what  body part you all wanted to focus on most, and most of you said the BOOTY! And I have to say, I'm not surprised.  What girl doesn't want a nice rear end, especially this time of year. Most people refer to this time of year as Autumn. I call it tight jeans and sexy boots season!  So while we're rocking our jeans this fall and winter why not make those jeans stand out with a little junk in that trunk? Sound good to you?  It definitely sounds good to me. So I put together a kick butt (haha)  routine that will get your booty in shape. So whether you want it smaller or bigger this is your routine. So get ready to get the your booty and thighs in sexy shape so you can slip on your  skinny jeans with your favorite stiletto's or sexy boots. I guarantee you'll feel this in your booty the next day!  If you don't, tell me I'll be sure to make it tougher  next time. *wink* Oh, and by the way I have another workout for the glutes, it's called the booty builder, check it out! So let get right into it, All you need is : an exercise mat, a jump rope, and some water near by.  Now if you don't have a jump rope you can mimic the action, or you can just do jumping jacks. =) Weights are optional. There will be video's  on how to perform the exercises after the breakdown, Enjoy!  Feedback is appreciated.

Station 1

• Jump Rope  (1 minute) 
• Side Skater Squats  right leg 20 reps  
• Jump Rope (1 minute)
• Side Skater Squats left leg 20 reps
• Jump Rope ( 1 minute)
• Sumo Squat Knee ups (20 reps)
• Rest 1.5 minutes and Repeat

  Station 2



• Quick Squats (20 reps)
• Split Squats  right leg 15 reps per leg
• Quick Squats (20 Reps)
• Split Squats  left legs 15 reps per leg
• Rest 1.5 minutes and Repeat

Station 3

• Jump Squats 20 Reps
• Spider Planks  ( 20 Reps)
• Split Lunge Jumps 20 reps
• Donkey Kicks ( 20 Reps per leg)
• Plie' Jumps 20 reps
• Inner Leg Raises 20 Reps per leg
• Rest 1.5 Minutes  and Repeat

Side Skater Squats * in this video he brings his leg straight back, I'd prefer it if you bring your leg diagonally behind the stabilizing leg.  If this exercise is to difficult for you, put a chair in front of you and hold on to it for support.

Sumo Squat Knee Ups

Quick Squats * please be sure to keep your knees behind your toes when squatting.

                                           Split Squats

Jump Squats

Spider Planks

Split Lunge Jumps

Donkey Kicks

Plie' Jumps

Inner Leg Raises