You Think You're Fit? Try this!

I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?

Warm up:

0 incline

1 min 4.0 side shuffle

1 min 6.0 run

1 min 4.0 side shuffle

1 min 7.0 run

1 min 4.0 side shuffle

1 min 8.0 run

1 min 4.0 side shuffle

1 min 9.0 run

1 min 4.0 side shuffle

1 min 10.0 run

1 min 4.0 side shuffle

1 min 11.0 run

1 min 4.0 side shuffle

1 min 12.0 run

Workout:

CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Sumo squats

15 Leg or Hamstring curls

30 Pop squats (good video demo here)
CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg press (1 leg)
15 Leg press (other leg)
15 reverse lunges (1 leg)
15 reverse lunges (other leg)
30 ice skaters
CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Dumbbell deadlifts
15 glute kickbacks (1 leg)
15 glute kickbacks (other leg)
15 squat jumps

CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg extensions
15 Air squats (squats without weight)
30 jump lunges

Cardio finisher:

0 incline

1 min 5.0 

1 min 6.0 run

1 min 5.0 

1 min 7.0 run

1 min 5.0

1 min 8.0 run

1 min 5.0 

1 min 9.0 run

1 min 5.0 

1 min 10.0 run

1 min 5.0 

1 min 11.0 run

1 min 5.0 

1 min 12.0 run

Workout of the Day: 20 Min AMRAP

Athletic Leg Workout

So you want athletic legs? My trick is to add in plyometric and cardio exercises in to my strength circuit. Why?

1. Burns more calories

2. Increases heart rate 

3. Kicks my butt 

4. Keeps the workout feeling athletic rather than standing around in a gym feeling bored waiting to start my next set

5. Makes me faster, stronger, and recover quicker.

Try this one out and tell me how your legs feel the next day. 

The goal is to get 5 rounds done as fast as possible. Right after you go through one time start right back up with your run. 

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! 

1000's Workout: Partner Workout

Partner Challenge: This should be completed with 2 people. Grab your bestie, your boyfriend, hubby, or sibling! 

LEG AND CORE WORKOUT

In a group of 2 you must complete between the two of you ( only one person can work at a time. Break up the number of repetitions however you want).

1000's workout

100 squat jumps

100 Windshield wiper leg raises

100 burpees 

100 partner 1 leg lunge (one partner is holding the other partners back leg)

100 bicycle crunches

100 walking lunge with kick back

100 side plank with knee to elbow crunch

100 power lunges (back lunge with a jump)

100 v-up sit ups 

100 1 leg raises

This is a fun one, enjoy!