Turn it Up Tuesday Workout

Need a total body workout? Don't know what to do to be time efficient? Do this one ANYWHERE! 

Try to complete 3-8 rounds! 

Tell me how it goes! 

MetCon via Thea

What's a MetCon?

The term "MetCon" became popular as CrossFit became popular. MetCon workouts have been around forever, and simply stands for Metabolic Conditiong. MetCons are designed to be fairly short and extremely intense. During these workouts you shouldn't be resting if you can help it, and you should be pushing your limits.

Here's one I designed this week.

Try it out!

HIIT Workout

Need a high intensity workout for the weekend? I have you covered! Try this one out, and make sure to modify the weights for yourself. 

Stadium or Stair Workout

Is it a nice day out, but you don't know what to do for an outdoor workout? Need to switch up your workout? Don't have a gym membership? Time to take it to the stairs.

Stadiums or stair workouts are a great way to get in your cardio outside without just going for a long run.

Try this:
5x up every step (run)
5x up every other step (run)
2x up every other step with a glute kickback (walk)
2x up every other step both foot jump (like a squat jump)
2x up every step 1 leg hop (1x one leg 1x other leg)
2x up every step sideways (1x facing one side, 1x facing other side)

if you are feeling extra spicy, do it again!

Vacation Workout: No Equipment Needed

I'm on vacation!! I have had a few people comment to me asking me why I workout on vacation, and my response is usually this...

"I have more time while on vacation than I ever do when I'm not on vacation. Right now I have zero meetings or schedule. Why wouldn't I workout on vacation? I really enjoy it!" 

What I've realized as a fitness professional over the years is a big percent of people who work out aren't doing it because they enjoy it. This saddens me. I wouldn't workout everyday if I hated it. I thoroughly feel amazing when I do, and that's why I won't apologize for working out while traveling or any other time. I do what makes me feel good and you should too (workout or not). 

Today's Outdoor workout:

Circuit 1

20 push-ups 

20 box jumps 

Ball court Sprint 

15 push-ups 

15 box jumps 

Ball court Sprint

10 push-ups 

10 box jumps 

Ball court Sprint

Circuit 2

20 lunges

20 sit ups 

Ball court Sprint (backwards running)

15 lunges

15 sit ups 

Ball court Sprint (backwards running)

10 lunges

10 sit ups 

Ball court Sprint (backwards running)

Circuit 3

20 air squats 

20 ice skaters 

Ball court sprint (side shuffles)

15 air squats 

15 ice skaters 

Ball court sprint (side shuffles)

10 air squats 

10 ice skaters 

Ball court sprint (side shuffles)

Circuit 4

20 leg raises 

20 mountain climbers 

Ball court sprint (squat jump there sprint back) 

15 leg raises 

15 mountain climbers 

Ball court sprint (squat jump there sprint back) 

10 leg raises 

10 mountain climbers 

Ball court sprint (squat jump there sprint back) 

If you aren't near a basketball court, you can sprint from a tree or light pole to the next and sprint back! 

Enjoy this one, and don't apologize for taking the time out of your day for a good sweat!

My water bottle and towel are fabletics, which is an awesome fitness line if you are looking for an affordable & cute workout wardrobe! 

Circuit time

Today's workout:

Challenge yourself with a different type of workout today! 

Run to gym

20, 15, 10 of each(complete a. @20 reps, b. @ 20 reps, c) 1 time, then start with a. @ 15 reps......)

A.Shoulder press 

B.Squats 

C.50 meter Sprint

3 rounds (start with 20&100&sprint, then 15&75&sprint, etc)

20/15/10 sit ups 

100/75/50 flutter kicks

Hurdle hops (50 meters up and back)

3 rounds (start with 15 each leg , then 10 each leg, etc)

1 leg back lunge

1 leg glute bridge 

Squat jumps (50 meters)

3 rounds (start with 20 of each, then 15, etc)

Bicep curl

Tricep extension

1x Backwards run (50 meters)

4 rounds (start with 20, then 15, 10 reps, finally 5 reps )

Air squats 

Med ball slams 

15 minute cool down on a cardio machine 

It's less confusing once you start the workout, the numbers just get smaller!