Fit Villains: Selfish, Shameless, Sassy, Fitness.

It’s no secret that I love my Nike Training App (hell, I think I mention it here at least once a day). It’s hard for me to find things that keep me challenged, which is why the App is so awesome for me. It’s also user friendly enough that I’d recommend it to pretty much everyone I know.

I’ve created this circuit based on exercises you can find on the App (this is great for those of you who can’t get the App). You won’t find this combo on the App itself, so for those of you who ALREADY have it, give this a try!

When I say Crazy Bitch… I mean Crazy Bitch.

You’ll need

• An interval timer. Get one online free, or use a stop watch. Keep it somewhere EASY to see.
• A mat/towel
• Dumbbells or DIY weights (you can also just use body weight & go as fast as you can).
• A jump rope IF you have one (do it without one too)

Set your interval timer for the following interval sequence. We’re going to repeat each sequence 2 times (A, B, C done twice each). The last minute in the sequence? REST. 

• 1 minute,
• 1 minute,
• 30 seconds,
• 1 minute,
• 1 minute,
• 30 seconds,
• 1 minute. REST

YOU DON’T NEED WEIGHTS! Start with body weight & work up to it.

Kill it!

You can do each circuit once or twice. This workout should take you 25 - 40 minutes.

5 minute warmup - 1 minute each

• Jump Rope
• High Knees
• Jacks
• Jump Rope
• Rest

Circuit A

1. Forward Lunge With Arm Curl
2. Burpee To Shoulder Press
3. Jump Rope (no video)
4. Sumo Squat With Lateral Raise
5. Walk Outs
6. Jump Rope (no video)

Circuit B (all video)

1. Froggers 
2. Single Leg Deadlift
3. Tuck Jumps
4. Cobra Plank
5. Wood Chops
6. Sprints on the spot

Circuit C

1. Around The World Lunge
2. Walk Out Pushup To Swivel
3. Squat Jumps
   
4. Plank Row To Rotation
5. Crazy Ivans (30 seconds PER side!)
6. Dips