I’ve been following along with the Spring Into Bikini challenge at ToneItUp.com and did my first full workout yesterday. Finally coming back from my hip injury and FEELING AMAZING. There’s no better way to appreciate a squat than not being able to do one for weeks & weeks. :)
Sign up for the Spring Into Bikini Series, if you need a little motivation and a challenge. You get free workouts, tips, recipes PLUS a huge opportunity to win some serious swag!
I design my own workouts usually, so I’m not following the plan to the letter, but this gives me opportunities to push myself, try new challenges and add a few new moves to my cardio. You might like it. :)
Chichi Kix Tone It Up Challenge
My workout yesterday was Turbo Kick, but I applied some Tone It Up style to it, by adding HIIT. Turbo Kick already has some higher intensity sections, but I added a few more of my own. In 50 minutes of kickboxing, I had 8 HIIT sections that left me out of breath and feeling the burn.
Monday’s Tone It Up Challenge was the Lean Legs Pyramid, which I did after my cardio. It was quick & not too difficult, so I added their Bikini Strap Workout afterwards. I’ll probably be super sore later on (soreness takes 24 hours to set in) but I felt like a total bad ass for getting through it.
So, what kind of Kixie Chick would I be unless I challenged you to the same? Time to take it up a notch!
Kixie Tone It Up Challenge
1. 30-45 minutes of ANY cardio with HIIT Intervals (High Intensity Interval Training).
2. Lean Legs Pyramid (see below)
& (if you can) BONUS
3. Tone it Up Bikini Strap Workout (aim for 2 sets, 3 if you still have energy!)
CARDIO: How to HIIT it.
HIIT = High Intensity Interval Training. This means that along with longer segments of moderate activity, you aim to have short segments where you’re working MUCH harder than normal, pushing yourself to just under your max. You work in intervals. Certain amount of time moderate, followed by a short amount of time high intensity and repeated throughout the workout.
You choose your interval segment times. Beginners might want to add time during the moderate parts and shorten the high intensity periods (example 2 minutes moderate & 30 seconds HIIT). You can also add as many (or as few) of these intervals as you want (aim for MIN 2-3 to start, but I don’t cheat yourself). More advanced exercisers might want to shorten the moderate segments and lengthen the higher intensity parts (example 1 minute moderate, 1 minute HIIT).
High Intensity Interval Training is a FAT blaster. Studies have shown that you burn more calories using these principles than by working out steady state alone, meaning you get more bang for your buck and can shorten your workout time, while getting the same (or better) results.
HIIT Training Examples
- Walkers. 2 minutes walking, 30 seconds jogging for 30 minutes.
- Runners: 1 minute running, 30 seconds sprinting for 30 minutes.
- Sprinters: 1 1/2 minutes sprinting, 30 seconds hills.
Etc. Etc. Etc. As long as you push yourself close to your max for the HIIT sections, you can modify this program to suit your fitness level & goals.
Lean Legs Pyramid
Bikini Strap Workout
Get a sweat on loves! Pushing yourself for short periods of time is totally do-able, don’t let your brain trick your body into limiting itself. You can do it, start small & feel the burn.
I’ll confess. I’ve got a MASSIVE, fit-crush on Bob Harper.
I don’t know if it’s his rugged looks, his country charm or that glint of BDSM mischief in his eyes. Next to Jillian Michaels, he’s known as the ‘nice’ one, but I can guarantee you, there’s nothing ‘nice’ about Bob or his workouts.
His DVD’s are challenging and like me, he appears to be a bit of a squat-a-holic. He clearly enjoys watching people sweat and grunt, in a way that makes my knees weak. With Bob, you can’t complain it’s too hard. The harder it seems, the harder he’ll push. You can tell he likes when you’re right on the verge and he’ll push you to your maximum.
I want him to make me breakfast. Rawwrrrr…