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

Leg Workout ( at home version)

Hello! If you are here, chances are  you are a at-home fitness freak! It's okay, so am I! I love working out in the comforts of my own home. I'm secure there, I can throw on anything, my hair can be messy, and my face can be crusty! Who will care? No one that's who! You know why? Cause- you're all alone! So scream and grunt if you want to no one can hear you. ha!  At home fitness is for the strong willed, you really have to be a self motivated and determined person to keep at it! So my hat's off to you all who are fit and have done it at home.

 This leg work is designed by yours truly! I've done it  on the days that I couldn't make it to the gym ( I prefer doing leg work at the gym cause of the nifty machines) and it gets the job done! After you're through your legs should feel like linguine! If you are interested in a really amazing DVD that targets the lower region of your body please take my advice and purchase Brazil Butt Lift! You can get that *Here* 

This workout will be a part of my four week challenge so get acquainted with it. ;)

*If you have knee issues, or lower back issues PLEASE consult your doctor before you start this workout or any other workout on my blog*

If you don't have equipment I strongly suggest you start building up your home gym.  If you don't have any dumb bells  you can click here to purchase some beginners weights,  and they come with a handy rack for storage.  Resistance bands are a must have for at home gyms, and this workout! So if you need them hurry and get them, cause when we start the four week challenge in July, I'll need you to be able to fully participate.  Click here to purchase some resistance bands. Beachbody  has some that's under 10 bucks.  *win*

Please watch this video on proper squat and lunge techniques

Here's the workout:

warmup: 50 Jumping Jacks

• Goblet Squats  5 sets for 12 reps
• Split Squats with or without weight   3 sets for 10 reps
• Standing Calf Raises 3 sets for 20 reps
• Back Extensions 3 sets for 15 reps
• Walking Lunges 2 sets for 20 reps
• Leg Curls with (resistance bands) if no equipment do donkey kicks instead 3sets of 15
• Sitting Calf Raises 3 sets for 20 reps
• Hip Abductors 3 sets 20 reps each side
• Sumo Squats 3 sets 20 reps

Leg Workout (Gym Goers)

Here's a new leg workout! By leg I mean quads, hamstrings, calves, and glutes! This workout WILL bring the pain, and results! Rah!   

I’ve done this workout twice a week for little over a month and   I’ve seen major improvement in the appearance and strength of my legs.

This workout will be a part of my four week challenge, so get acquainted with this one.  This workout is most effective when done in a gym.   However, it can be done at home (Click Here to go to the at home version of this workout) you just have to be a little creative and use body weight for some of the exercises. If you prefer to workout at home I strongly suggest you invest in some equipment.  If you don't have any dumbbell's at home  and you are in need a nice beginners set click here to purchase a set of dumbbells.  They come with a  nifty rack too. =)   If you don't want to use dumbbells, use resistance bands instead click here to check those out! 

If you are an experienced lifter, or advanced with fitness, you can do cardio BEFORE this regimen, never after. Why?  After this one, your legs should be too fatigued to do any cardio. So get that cardio in before, better yet do an a.m. cardio session then do your leg strengthening in the p.m.  

Lets talk cardio!  With this workout I have two cardio options for you.  You can either do the fit chick treadmill incline workout  (Click here to see that)  only do the incline workout, NOT the strength training part.  Or you can do my HIIT routine called the booty builder (Click here to see that)  If you decide to do the booty builder do no more than 3 rounds.   I want you to be able to push hard through the strength training.   If you are a beginner skip the cardio altogether do 50 jumping jacks and jump right into the workout. 

Here are some tips:

     ·         Always keep your core tight when doing squats

·         NEVER allow your knees to go over your toes

·         Keep your  eyes forward

·         When squatting; mimic the motion of sitting down in a chair

·         Rest in between sets.  Beginners rest for 60-90 seconds,  experienced: you know your body!

*You will be squatting and doing lunges so please if you have any knee or lower back problems, get clearance from your doctor BEFORE doing this workout*

→Watch this video on the proper squatting and lunge technique.←

Here’s the workout

Barbell squats: Do 5 drop sets of the following reps: 8, 8, 10, 10, 15.   For the  first two sets of 8 use a heavy weight,  for the next two sets of 10 decrease the weight  5 to 10 pounds .  For the last amount of reps drop down 5 pounds and squat for 15 reps or until you're at failure.  If you don’t feel comfortable doing drop sets .  Just do 5 sets of the weight of your choosing for 12 reps.  You don't have to use a barbell  if you don't feel comfortable, you can use dumbbells, kettle bell, weight plate, or body weight.

These next two exercises will be a superset:

Standing Calf Raises with weight/Deadlifts do 3 sets for 12-15 reps .

*** resume singles****

• Split Squats 3 sets of 10 reps
• Walking Lunges 2 sets of 20 reps  
• Leg Extension Machine, you will be isolating your legs. Curl one leg at a time. Do 3 sets10 reps each.
• Leg Curl Machine Do 3 sets 10 reps each. 
• Sitting calf extension machine 3 sets until failure.
• Hip abduction machine 3 sets for 10 reps
• Leg Press 3 sets of 10.Advanced peeps do 5 sets till failure.

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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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