Fit Villains: Selfish, Shameless, Sassy, Fitness.

I LOVE this circuit! Cardio, core and some of my FAVORITE exercises all in one.

It’s challenging, but do-able for every level. Simply choose the right modifications for you (read descriptions below).

Dorm Room Modifications: Take out the jumps if you need to! Lower impact does not mean lower intensity. Push hard, even with the modifications, and play around with the reps if you want to make this more challenging.

ADVANCED: Try 2 rounds, but at double the reps. 16 becomes 32, 10 becomes 20 etc).

You’ll need to push yourself HARD to finish 4 rounds quickly, but do NOT sacrifice form for speed. I completed 4 rounds in 18 minutes, but go your own pace. Read the workout options below for the best one for your level and time frame.

CRAM the cake out of this thing. Make it your BITCH. :)

Equipment: none required! Feel free to add dumbbells to any of the moves to make them harder. You’ll need a timer or stopwatch to track your time.

How To Do It

A. Warm Up for 5-10 minutes. Jog in place, dance around etc. Get your heartrate up. (not required if you’re adding this to your workout).

B. Complete the Crammin’ Core circuit in ANY of the following ways.

1. 16 minute AMRAP. As many rounds as possible in 16 minutes.
2. 4 rounds for time. As quick as you can, but don’t stop the timer! Take breaks when needed.
3. Timed intervals. 40 seconds work, 10 seconds rest per exercise. Complete 4 rounds (24 intervals of 40/10). 20 minutes.

C. Cool down and stretch.

Crammin’ Core Circuit

• 32 Plank Jacks
• 16 Tuck Jumps
• 10 Lunge & Chop
• 16 Froggers
• 10 Crescent Lunge To Side Plank
  
• 16 Side V-Up ‘N’ Kick (8/side)

EXERCISE DESCRIPTIONS & MODIFICATIONS

32 Plank Jacks

Modification: Try this from your forearms, and step your feet out and in instead of jumping.

How To Do It

A. Start in plank position. Hands are directly over the shoulders, and core/legs are tight. Feet are narrow.

B. Keep your core braced, and avoid dropping your hips as you jump your feet out to the side as wide as you can, like a jumping jack. The wider you jump them out, the tougher it is.

C. Work to keep your core from bouncing as you hop out and in. 32 reps.

16 Tuck Jumps

Modification: perform a squat with a front kick, keeping your core braced. Use your core to lift your leg forward.

How To Do It

A. Stand with feet hips width apart, legs slightly bent.

B. Swing your arms back for momentum, and explode up into the air, drawing your knees into your chest (tuck).If that’s too hard, do a regular jump up in the air (no tuck) or do a mini-tuck by pulling your knees in just slightly. Land softly and try to string the jumps together as you get better at it. 

10 Lunge & Chop

Modifier: do this with no dumbbell (hands clasped together), and step back (not forward) into the lunge to make it easier. Reduce range of motion if needed.

1. Stand tall grasping one dumbbell with both hands (no dumbbell? Just clasp your hands together). Bring arms overhead. Keep elbows soft (not locked), but arms fairly straight. Core engaged.
2. Step forward into a lunge. Find your footing, keep chest up and shoulders back with arms overhead.
3. In a chopping motion, swing your arms down towards the outside of your lunging leg. Twist through the shoulders, engage your core and try to keep one arm straight as you chop.
4. Rotate back into the lunge, then push off the front heel back to standing. That’s one rep.

Tips: keep eyes forward as you lunge down. Step first, then sink down into the lunge, and contract your core as you chop down. Imagine you have an axe in your hand.

16 Froggers

Modifier: Step one foot in at a time instead of hopping them both in. You’re also free to swap in mountain climbers as well.

How To Do It

A. Start in plank position, with your core tight. Head should fall just between and in front of your fingertips.

B. Keep your butt down (jumping forward and not high in the air), as you hop your feet to the outside of your hands, as though you were in a deep squat. Keep your chest up and eyes forward. Hands come up off the ground just slightly as your weight is transfered to your feet.

C. Shoot your feet back into plank position (again, try to shoot them straight back instead of up). Repeat.

Crescent Lunge To Side Plank

Modification: come to your knees for the side plank, or omit it all together. Instead, try adding two swivels: in plank, cross your knee to the opposite elbow.

How To Do It

A. Start in plank: hands are directly under your shoulders, butt is down and core is tight. Flex your quads and work to keep your hips from sinking (keep your eye line just between your hands and try to look forward a few feet).

B. Keep your butt down as you step one foot forward into a runners lunge. Some people MAY need to help their foot forward with their hands: totally okay. As you get more flexible, it will become easier to do it in one step.

C. Plant your foot firmly into the ground as you lift your hands into the sky. Keep hips facing forward. BEGINNERS: no need to lift your hands up if it’s too difficult. Place them by your hips; just get them off the floor into a high lunge.

D. Replace hands to the ground and step the front foot back to plank. Rotate your body open to one side, keeping your shoulder in line with the hand. Hold for a moment, then come back to plank. That’s one rep. Repeat with the crescent lunge and side plank on the opposite side. 

16 Side V-Up & Kick

Modifier: omit the kick, and just do the side v-ups instead. Reduce range of motion, and come up to your forearm to make it easier. When in doubt, leave one leg on the ground.

How To Do It

A. Lie on your side, with your bottom extended in front of you. Find your sweet spot (some people have issues with their hips), and roll on to your bum to make it a little more comfortable. Other hand rests behind the head. Feet are stacked, knees t

B. Using your obliques, pull your knees in towards your chest and lift your torso bringing your elbow towards the knee. Use the extended hand to help you balance.

C. Extend the legs back out, trying to keep both off the floor. Lift the top leg up and reach towards it with your hand. Really squeeze through the sides during the lift. That’s one rep.

D. Return to start and repeat.

Kill this and keep track of your time/reps so you have a score to beat for next time!

xo