Plank Row And Kickback
This is a great move for beginners and intermediates! It’ll challenge your back, shoulders, core and glutes. Go as heavy as you can while keeping good form.
How To Do It
A. Come to a table top position, with dumbbells in each hand. Keep back flat and hands under your shoulders.
B. Keeping your hips facing the floor, row one dumbbell up past your back, squeezing your shoulder blades together. Bring elbow up past your back. Simultaneously, extend your opposite leg out to the back of you in a donkey kick. Squeeze the glutes as you kick, and think about the contraction instead of height (don’t over extend your back).
C. Hold for a beat and repeat on the same side or switching sides.
Advanced? Try this in full plank, simply lifting the back leg up.
Challenge! 3 x 1 minute intervals in your workout. As many as you can in one minute (30 seconds per side), recover and repeat.
Try Something NEW! Buti Fitness FULL Class (47 minutes)
My new “best thing EVER”, lol. BUTI!
I’ve been secretly DYING to try a Buti class, but haven’t been able to (there are simply none here). Bizzie Gold has uploaded a few full BUTI classes online and I have to say, they’re INCREDIBLE. Right up my alley!
The class is like a fitness remix: yoga fused with dance, plyometrics, conditioning, booty shaking and set to a pretty hype soundtrack. Imagine yoga poses where you’re shaking your booty ALL THE TIME, jumping and moving fast to the beat.
It’s NOT for everyone, but if you like the class too… we would probably have a lot of fun hanging out. :)
Get it. :)
Power Up! Sandbag Circuit
I promise, this is FUN & you’ll like it! This workout gets a lot tougher as you go, but hang in there. Try to keep breaks to a minimum and time yourself so you have a score to beat (each time you do it, try to beat your old time! Start wherever you are).
Equipment: sandbag or dumbbells (optional), a jump rope (optional) and a timer.
‘No sandbag’ modifications are given below. Click here for more sandbag info if you’re interested or confused! :)
Ultimate Sandbag Website (All Models)
Circuit (repeat 5 times)
- 2 minutes of jumping rope (pretend if you don’t have one, or swap in jacks, high knees, a jog in place or an actual run if you’re outside or have a treadmill)
- 10 Bag Drag Pushups
- 20 Single Leg Goodmornings
EXERCISE DESCRIPTIONS AND MODIFICATIONS
A. Bag Drag Pushups (10 alternating)
NO SANDBAG Version: use a pillow/towel and place dumbbell on top of it. When sliding dumbbell over, grasp it around the handle, and press it into the floor (don’t lift it). The towel/pillow will help it glide, but if you lift the dumbbell it will fall off midway. Press it gently into the floor and really engage your core throughout the drag.
This move is CRAZY for your core & back. Use as much power as you can to drag the sandbag or go heavy with your dumbbells. Beginners can do regular or modified pushups instead.
A. Come into pushup position, from the toes or knees. Place sandbag or weight on your right side, next to and in line with your hand. Keep hands in line with your shoulders and eyes forward.
B. Do one pushup.
C. With your left hand reach over to the right & grasp the bag or dumbbell. Pull hard and drag it to the other side: don’t be afraid to use power. Try not to sway and keep your hips facing the floor and butt down. Engage your core.
D. Adjust the bag/dumbbell if needed and repeat with the pushup. Switch sides each rep.
B. Single Leg Good Mornings (10 per side)
NO SANDBAG Version: You can use anything weighted behind the back (schoolbag, barbell, plate), try this with NO weights with hands behind the head, or bring the weights in front and perform a single leg deadlift instead.
(At home tip: I used to add instability to my broomstick by placing two small weights in plastic bags and attaching them to the ends of it. They would swing a little, which made the stick MUCH harder to control, even with small weights.
A. Stand with your legs slightly apart and hold a broomstick or sandbag across your upper back and shoulders. Palms should face forward (overhand grip) if possible.B. Transfer your weight to one foot and lift your back foot off the floor. Bend the standing leg slightly at the knee for balance.C. Maintain your balance on your standing foot and, keeping your back straight, bend your torso forward. HINGE AT THE HIPS. Try to keep them facing the floor.D. Contract your hamstrings and booty to return to the standing position, then swing your knee forward keeping yourself standing tall. Hold the knee up at hip level for 1-2 beats, then repeat from the beginning.
It took me years to work up to inverted pushups: it took lots of practice & time. (just a few years ago I struggled with ones from my knees)
You begin where you are: don’t be intimidated. Practice makes perfect and it takes time to develop strength. You do what you can. You do a little more each time. And you celebrate any progress along the way. :)
Start here if you’re struggling with pushups or need ideas on how to modify them: Working Your Way To Perfect Pushups
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)
Skull Crusher Squats
Works: triceps, back & glutes
How To Do It
A. Grab 1 heavy or 2 light dumbbells in your hands, and hold them behind your head. Elbows out to the side, chest open. Avoid straining your neck forward. Keep good posture and relax the shoulders.
B. Lower down into a squat, fighting to keep your chest facing forward. Sink as low as you can with the weight in the heels of your feet. Arms relaxed.
C. Raise up from the squat and press the dumbbell(s) overhead, extending through the triceps. Press them UP and not forward.
D. Lower your arms back to starting position and repeat with the squat.
Modifications: You don’t need dumbbells if you don’t have them: a water bottle or anything small & weighty will do. Reduce the range of motion to make this easier (don’t squat as low) and focus on using your triceps and core to protect your back.
See more: “Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)
Lawn Mower Pull & Press
Find a weight that’s challenging, but where you can keep up a decent pace. You can also do this with no additional weight.
*I’m using ONE 15lb dumbbell, but if you’d like, you can use a dumbbell in each hand (two). This is a better option if all you have is light weights at home.
How To Do It
A. Stand with feet wide, toes pointed out, with one dumbbell up by your shoulder.
B. Rotate into a deep lunge on your opposite side, bringing your hands towards (but not touching) the floor. Press your bodyweight into the heel of your lunging leg, and keep hips neutral.
C. Push through your heel to return to the starting position, pulling the dumbbell up by your shoulder: do this with intention, like you’re pulling on a lawnmower cord.
D. Twist and rotate your body to the opposite side, pressing the dumbbell overhead. Use your core to stabilize yourself, and come up on your toe to help you twist your hips towards the opposite wall.
E. Repeat 10-15 times, then switch sides.
Tips
Stay light on your feet to make this motion fluid: once you get the rhythm, try to think of it as one movement instead of broken into parts. Staying on the balls of your feet will help you pivot without straining your knees or hips.
Pay attention to your hips & core: hips should move with your body and core tight throughout.
Pendulums
FAB exercise to strengthen the outer hips & glutes (which will help your squats, lunges and deadlifts too). This is a move I often do as active “recovery” during H.I.I.T: it keeps my body moving while my heart rate comes down, before I bring it back up again.
You can do these with your hands on dumbbell, couch, chair OR on the floor (think a downward dog position).
Tips
- Keep your back flat, core tight, and hips neutral (try not to sway from side to side).
- Think slow and controlled, not fast.
- Lift as high as you can (which may not be very high to begin with - that’s cool), aiming to eventually bring the inner thigh parallel to the floor.
- You’re lifting to the SIDE and not back, so engage your core to help you along. :)
Intermediate: slow things down to add difficulty (try holding each lift for a beat before lowering) or add pulses.
Advanced: loop a resistance band around your feet to make this harder OR add those leg weights you might have at home, collecting dust. :)
A decent rep goal is to do this until it starts to get very hard… then add 10 more. If 20-30 seems easy, try adding difficulty with the suggestions above.
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This workout is an ASS KICKER. Choose your level: make it harder by using heavier weight, focus on getting a fuller range of motion and THEN add speed if you can. While it is a time challenge, you’ll get a better workout by making it intense before adding speed. Trust me. (4 rounds of ‘easy’ but fast is great cardio though. Up to you how you use this!)
This total body strength circuit is designed to hit EVERYTHING: it’s short, intense but easy to fit into a hectic study schedule. Strength, power and a heart rate blast. You’ll be feeling this one tomorrow if you do it right.
EQUIPMENT: You’ll need dumbbells for most of these moves, BUT if you have NO equipment, you can use waterbottles! Fill them up 3/4 of the way (the extra water movement makes them unstable and is tougher than filling them fully), and modify the moves when needed. You’ll also need a stop watch and a timer.
DORM ROOM FRIENDLY & BEGINNER MODIFIERS: read the descriptions below for modifiers, and listen to your body. NONE of these moves require equipment, and you’re free to swap in other moves if it suits you. Push yourself, but remember: it’s YOUR workout. :)
Workout Options
A. 16 Minute AMRAP. Complete as many rounds of The BURN OUT circuit as you can in 16 minutes. Use a stopwatch or set an alarm.
B. 4 Rounds For Time. Complete 4 rounds as fast as you can with proper form. Take breaks when needed, but don’t stop the timer!
C. Timed Intervals: Complete each move for 30 seconds, then move to the next (10 second rest to switch positions after each move). Take one break after each round, and repeat 3-4 times. (Do the Windmill Side Press twice: 30 seconds per side). All in all, it’s 36 rounds of 30/10. (need a timer? This one’s ready to GO!) 18-24 minutes.
How To Do Body Burn Out
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Welcome to the Buffer Zone! For those of you who have been asking for an arm/back workout that you can do with NO equipment, this is IT!
All you need for this circuit is your bodyweight, a towel (or band), and a chair! No dumbbells required. :)
Strong Body Yoga Workout (with Sadie Nardini)
Hello Monday! Feelin’ blah? Try this 10 minute yoga workout to get your blood pumping!
Do it once, twice or three times. This is a great, QUICK yoga workout for those of you looking to strengthen and lengthen those muscles! It’s not for beginners.:)
Tip: Watch the video beforehand to get a feel for the poses! It’s hard to look up from downward dog to see what’s happening on your screen.
It’s a sick day for a little ‘Bad Ass Bootcamp’! This routine is heavy on the booty and tough to get past 3 rounds! Dig deep and feel free to switch to easier modifications when needed (try for a few reps at the harder modification if you can!).
*Beginners: use the modifications listed, and stick to body weight only!
**Intermediate/Advanced: focus on form, NOT speed, and add weights to make the moves more challenging. Three intense rounds will produce better results than four moderate rounds.
New! Cardio Boost Options!
A. Add 30-60 seconds of jump rope, squat jumps, jacks or high knees after each exercise to get a quick heart rate boost (and a bigger burn).
B. If you don’t have a timer, try 20-60 reps of each (more if you want!)
C. Add 2-5 minutes of jogging, running or stairs as a round ‘buy in’. You must complete this before you start each round. (opt for 3 rounds total).
Details and modifications here: http://fitvillains.tumblr.com/post/20664415294/dirtydozen3
We like time savers. We like multi-tasking. We like running. Well, not ALL of us like running.
If your normal runs have gotten a little ‘blah’, adding quick, focused exercise circuits may be just the thing you need. Training like this gives you maximum calorie burn, while allowing you to mix things up, shorten your workout and tone your entire bod. Whether you’re just starting out, or simply trying to shake things up, turning your run into a total body workout may be just the thing you need to stay motivated AND boost your results. We like those too. :)
Here are 4 simple ‘On The Run’ circuits that you can take with you. Essentially they allow you to run/jog for briefer periods of time, stop, do a body weight circuit, then keep going. You repeat the combos with the running for the duration of your workout. You can tweak it as needed (for beginners, you can start by jogging 1-2 minutes, doing a mini-circuit and repeating). You can also create your own circuit with exercises and equipment you find along the way (pullups, step ups, swings etc).
Interval training torches more calories than steady state alone. You can shorten your jogging time considerably AND get your tone on, without heading to the gym. Push to keep breaks shorter (recover with a light jog, then boost the intensity instead of breaking entirely) and move as quick as you can.
Note: scale the reps to YOUR fitness level. If you can handle more, go for it! If not, play around with the numbers to find your sweet spot.
Circuit One: Upper Body & Core
A. Run/jog for 3-5 minutes (or one song). Find a bench.
B. Upper Body/Core circuit
- Pushups
- Seated V-Ups
- Tricep Dips
- Mountain Climbers
Aim for about 30-60 seconds per exercise (or 10-30 reps). Repeat with the run.
Circuit Two: Booty & Thighs
A. Run/jog for 3-5 minutes (or one song).
B. Booty/Thigh circuit
- Squats
- Walking lunges
- Pendulums (hands on ground or bench)
- Side to side lunges
Aim for about 30-60 seconds per exercise (or 20-30 reps)
Circuit Three: 200 Rep Core Challenge
Run as you normally would, but complete the following along the way. You can stop/start whenever you like, but make sure you complete all 200 reps. Run/jog to recover.
- 100 Alternating Froggers
- 50 Side Plank Dips (25 per side)
- 50 Forearm Plank Pikes
Circuit Four: Burpees & Squats
The challenge:
- 50-100 burpees
- 200 squats
A good breakdown is 10 and 40, repeated 5 times during your run. Run, 10 burpees, 40 squats. Repeat. Make it 20 burpees if you’re shooting for 100.
See also…
5 Pre-Run Poses For Maximum Running Benefit
