-
This is my favorite part of racing - all the supporters. And I always high five all the kids :)
-
“
If you think that the nice guy ranting only happens on the internet, you’ve never had to deal with your thoroughly drunken friend shouting about how...
” -
This Monday morning brought to you by..
-
-
Sandbag Elevated Hip Bridge
Ultimate Sandbag Website (All Models)
This is tough even without the sandbag (you can use anything as extra resistance really: no sandbag needed! Just make sure it can sit on your lap without falling). If this modification is too hard, or it hurts your wrists/shoulders, choose the modification that’s right for your level.
Tips
- Press through the heels, and tuck your hips under your pelvis to engage your glutes.
- Hands directly under your shoulders: adjust for comfort.
- No need to lift high: even a mini-lift is enough.
- If you experience discomfort, strain or pain? Stop. This move is not for everyone. Try a different modification if needed (including from the floor), and you’ll still get the burn without the ‘ugh’.
See other hip bridge modifications & instructions here
Advanced? Try this modification instead of the elevated hip bridges in the Booty Murder 2.0 circuit.
“
Did you miss Booty Murder 2.0?
It’s intense, but anyone can modify it for their level! Send me your times once you bang it out! Instructions and details here.
xo
Body Burn Out: My sweat today!
Love this workout (I love all my workouts. #biased).
Using 20lb dumbbells this time around: choose a weight that’s right for you (even if it’s no weight). Water bottles can be used as dumbbell replacements: focus on the muscles and use a full range of motion.
What I like about this workout is that it has options. You can do the 16 minute AMRAP, rounds for time or timed intervals. I’m doing 4 rounds for time, but since I’m using a heavier weight, I’m not trying to beat my previous score (17:38). Instead, I’ll have two scores, one with 10lb weights and one with 20lb weights.
Give this a try today! It’s short and sweet, and can be done pretty much anywhere. Modify the moves as needed (read the descriptions) and take out the jumps if you need a quieter workout.
xo
This workout’s awesome. Bodyweight only, great for all levels (advanced, try doubling the reps and doing 2 rounds instead of 4)
WARNING: BRUTAL metabolic meltdown coming through!
This workout will leave you dripping with sweat and you’ll need to dig DEEP to finish all 4 rounds. It’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, no equipment required! You can kill this anywhere and with anyone.
I really LOVED this workout, and so did my bootcampers! Give it a try, but be prepared to SWEAT! Take breaks when you need to, and hydrate throughout.
9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.
How To Do It
Power Pyramid! This workout’s cray.
Forgot how intense this workout was, lol! Sent it to a client, and she’s DYING. She did it though, and it’s filled with all her favorite moves.
No equipment required (just a timer or stop watch, a mat, and water). Make sure to count your reps and keep track: it helps to know your score to beat for next time.
Modifications are provided, but you can also shorten the intervals as needed. Try 30 seconds, 45 seconds, or even up to 2 minutes to customize your workout to your level.
Reps Suggestions
If you prefer reps, try these rep suggestions instead. Set a timer for 30 minutes, and see how many rounds you can do, using the same pyramid style (all of the exercises below = 1 round). Even just 2 rounds is tough! xo
- 10 Forearm Plank Pikes
- 20 Drop Squat Jacks
- 10 Quick Feet To Tuck Jump
- 10 Pushup & Side Crunches
- 5 x High Knees(10) & Climbers(10)
- 10 Side Lunge & Single Leg Squat (5 per side)
- 5 x High Knees(10) & Climbers(10)
- 10 Pushup & Side Crunches
- 10 Quick Feet To Tuck Jump
- 20 Drop Squat Jacks
- 10 Forearm Plank Pikes
Modifications and details here: Power Pyramid
Today’s workout! 10 minute AMRAP: sandbag getups. Mmmm…
No worries if you don’t have a sandbag! Use a dumbbell (both hands), plate or schoolbag. Make sure you engage your core throughout, and think about lifting straight up like an elevator (try not to lean forward).
Modification: simply lie down and stand up. If you’re having a lazy day, try it in bed! Fab back support too. :)
1, 5 or 10 minutes is all you need! I’m trying to break my old score of 42 in 10 minutes (aiming for 50). Keep score so you have a benchmark to beat for next time. :)
Last chance workout for 2012! :)
Hardcore Holidays! Day 11 Stocking Stuffer: 150 Squats (your choice).
Almost finished! 3 challenges left, and we’re done!
Congrats to all of you who have been keeping up with each challenge and sending me your progress. I know it’s hard, and we’re all sore, but we should be very proud. :)
Today is a squat challenge: any and all squats count (mix them up & choose toughers modification that you’re used to). I’ve added some of my favorite modifications below.
See 4 Quick Ways To Fix Your Squat for tips on form.
SQUAT MODIFICATIONS
Prisoner Squat Jacks
Hardcore Holidays! Stocking Stuffer Challenges, Days 6-10
4 days left! Get on those burpees! I’m at 600, sore, and loving it. :)
See days 1-5 here.
This is a challenging modification that’ll engage your core & inner thighs.
A. With hands by your sides, elevate one foot on to a chair or bench. Push through the heel and lift your bottom leg off the ground, keeping it underneath the chair. Engage your core.
B. Push through the top heel and draw your knee into your chest. Kick your leg up, foot flexed, towards the ceiling, as you lift your hips as high as you can.
C. Repeat by reversing the motion. Do a few reps, then switch sides.
From the Hardcore Holiday Challenge: Day 8, 50 Elevated Hip Bridges. See other modifications here.
Hardcore Holidays! Day 3 Stocking Stuffer: 200 Mermaid Side V-Ups
You can make it 200 total (100/side) or 200 per side: up to you!
Make it easier: bend your knees, use your arm for support, place a cushion beneath your tush for comfort (not cheating. Still hard), and reduce range of motion: if u can feel it in your obliques, you’re good. Roll on to your booty slightly as you lift.
Make it harder: do the opposite, lol. Straight legs, no arms, etc. Without rolling on to your butt, you may not lift as high, but the contraction is bigger. No worries. (Cushions allowed!). Uncross the feet and use your thighs to keep your legs together.Psychos: leg weights baby. You can also put a dumbbell/plate between your legs for a bigger challenge. Make the lift explosive (power up quickly) and lower slowly and controlled. Reach as high as you can.
Tip: if your back hurts, focus on drawing in the core. You can also do these in bed. :)
How To Do It
A. Lie down on your side. Arm closest to the floor comes out in front of you for support OR you can prop yourself up on your elbow (easier). Top arm reaches over and behind the head, extending the body line. Feet are crossed (like a mermaids tail).
B. Keeping feet crossed and legs straight, lift and twist feet towards the ceiling. Your hips and booty will roll slightly inward as you reach your top hand towards your toes and raise your torso from the floor. Use your obliques and not your legs to do the lift.
C. With control, lower back down to starting position and repeat.
It’s Day 3 of the 14 day challenge! Get the details here and catch up!
Hardcore Holiday Challenge: Day Two workout video is up!
This workout was BRUTAL, lol. Killed me! 3 rounds, 150 tricep dips and about 90 burpees of… uh… awesome.
I’m gonna be FEELING this tomorrow. :)
Here’s the circuit breakdown. Watch the video here.
- 10 Quick Feet & Burpee
- 15 Dips (right)
- 10 Jacks & Burpee
- 15 Dips (left)
- 10 High Knees & Burpee
- 20 Alternating Dips
3 rounds for time! This one’s hardcore, you’ve been warned!
Beginners: half the reps and try for more rounds! Use modified burpees & dips and go your own pace. No need to follow along. :)
PS- The quality’s a bit better this time, but things get blurrsville for about a minute in the middle! Thanks for your ongoing patience as I muffle through this. :)
See the challenge details here.
If you’re doing the Hardcore Holiday Challenge, this was my Day One workout! The Stocking Stuffer Challenge was 200 Step Ups With A Twist.
This workout also counted for 40 burpees towards the Gimme, Gimme, Gimme challenge (1000 burpees from now until Christmas), and another 40 burpees in my warmup gives me a total of 80. Not bad for day one!
I did a quick mid-workout video of me doing just one round. Try to keep up with me (or go faster! I was already pooped: this workout is HARD). Follow along with me here!
Off to do Day Two!
Pike Poppin’ my heart out!
These were tougher than I thought (especially after elevated burpees). Really felt it in my core, arms and legs the next day!
Get your chairs ready. This workout is killer…
Did you get your workout in?
Boosted my weights and set a new time for “Body Burn Out!” (4 rounds in 17:25). The rear flys are CRAZY with 15lb dumbbells: the last round was MURDER.
Forgot how much I LOVED this workout! It’s high intensity, total body and a sweat fest of epic proportions. I did the high intensity version, but there are modifications if you’re a beginner and/or have no equipment (AND ways to make it dorm room friendly! No jumping!). It’s also quick ‘n’ dirty - you totally can make time for this today, I promise. :)
Try it out and post your times! Beat your own score next time around. If you’ve already done it, try it with heavier weights and set a new time. It’s harder, but SUCH a good workout. xo
“Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)
