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Posts tagged "Weekend Workout"

Heatwave! Skaters

Skaters are awesome cardio, thigh and booty work! Go fast, deep and make it count! Advanced peeps can make it more challenging by leaping farther and balancing on one foot.

A. Sink down into an athletic position (slightly squatted, chest open, eyes forward). Leap to the right, bringing your left leg behind and across your body. Right arm swings behind and left arm comes in front (like a speed skater).

B. Quickly, leap to the other side, landing on your left foot and bringing the right leg back and across your body. Continue alternating sides.

Beginners: tap down the back foot to help you stabilize and slow it down.

Oblique Twist Lunges

(P.S: I LOVE this move! Make it more difficult by holding a weight, medicine ball or plate in front of your chest or behind your head).

A. Stand tall with hands prisoner style behind the head. Keep chest open and shoulders back.

B. Step forward and lunge with the right leg. Sink deep into the lunge and place your weight in the heel of the lunging foot.

C. Starting from the shoulder, twist your opposite elbow towards your lunging knee (left elbow to right knee). Focus on crunching your obliques and NOT pulling your elbow towards the knee: the movement is small. Do not pull your head down: keep it relaxed.

D. Return to standing and repeat on the other side. Beginners: reduce range of motion by making the lunge smaller and take out the twist if need be.

This is from The Heatwave workout. See the circuit here in case you missed it! 

Heatwave! Forearm Plank Pikes

A. Start in plank position, on your forearms. Elbows are directly under your shoulders, eyes forward and abs pulled in tight. Contract your quads for stability and don’t allow your butt to sink too low or rest too high: your body should form one straight line.

B. Lift your hips into the air, forming an inverted V. Keep weight in your elbows and tuck your head between your arms, keeping the neck relaxed. You may need to adjust your footing slightly.

C. Return to forearm plank slowly and controlled. Repeat.

This move is part of The Heatwave workout. See the circuit here: http://fitvillains.tumblr.com/post/26729414908/a-preview-of-the-weekend-workout-did-my-own-demo

Heatwave! Side Lunge Heismans

A. Stand tall and lunge your right foot out to the side. Sink back and deep into the side lunge, like a squat, keeping weight in the heel of your foot.

B. Push through your right heel to bring yourself up, balancing on the left leg. Draw your right knee into your chest.

C. Hop switching sides, and drawing your left knee into your chest. Stay in an athletic stance.

D. Lunge out to the left side and repeat the sequence (lunge, draw your knee, hop and switch, lunge).

This move is part of The Heatwave workout. Details here: http://fitvillains.tumblr.com/post/26729414908/a-preview-of-the-weekend-workout-did-my-own-demo

Heatwave! Walkout To Pushup

A. Start by standing with feet hips width apart. With a flat back, hinge at the waist to bring your hands to the floor.

B. Keep your legs as straight as you can (slight bend is fine) as you walk your hands into plank position. Take hands out slightly wider than your shoulders.

C. Perform one pushup (from your hands OR knees), then reverse the motion, walking your hands back towards the feet and using your glutes to lift you back to standing.

This move is part of The Heatwave workout from this weekend. See the circuit at the link below and check back for more demo pics if u need them!

http://fitvillains.tumblr.com/post/26729414908/a-preview-of-the-weekend-workout-did-my-own-demo

A preview of the Weekend Workout! Did my own demo pics this time around, so it’s taking awhile to sort them and put them together. I LOVED this workout! KILLER. Prepare to sweat like mad!

I’ll have the deets and mods post up by later tonight with pic tutorials! Set aside time to get it in! You can do 5 rounds or max rounds in 30 minutes. Beginners should aim for at least 3 rounds.

My time was 27:45.

More later! Xo

Unleash The Beast 2: Total Body Challenge
One of my favorite workouts! Great cardio, awesome burn, and you can adjust the intensity for your level. Deets and modifications here. 
4 rounds may be a lot for some of you: dig deep and power through. The shorter your breaks, the faster you’ll finish. You can also double up your reps and do two rounds instead, or set a timer for your desired timeframe, and do as many rounds as you can. 
This is the second beast, and is best for intermediate/advanced exercisers. The first BEAST is a little simpler, but just as intense! If you’re a beginner, try it here.

Unleash The Beast 2: Total Body Challenge

One of my favorite workouts! Great cardio, awesome burn, and you can adjust the intensity for your level. Deets and modifications here

4 rounds may be a lot for some of you: dig deep and power through. The shorter your breaks, the faster you’ll finish. You can also double up your reps and do two rounds instead, or set a timer for your desired timeframe, and do as many rounds as you can. 

This is the second beast, and is best for intermediate/advanced exercisers. The first BEAST is a little simpler, but just as intense! If you’re a beginner, try it here.

Quick ‘N’ Dirty Thursday!

This is a great workout if you’re short on time, and it’ll hit you EVERYWHERE. Push as hard as you can to get the most rounds possible in 20 minutes. 

Beginners: Aim for 5+ rounds. 

Intermediate: Aim for 7+ rounds. 

Advanced: Aim for 10+ rounds.

Swaps & Modifications

  • Squat Jacks can be replaced with basic squats, weighted squats, squat jumps or box jumps. 
  • Pushups can be against a wall, on an incline (hands on couch), on your knees, basic style, or on a decline. Choose the right modification for you. 
  • V-Ups can be replaced with any other ab move you’re comfortable with! 
  • Burpees: beginners can step back instead of hopping back, and omit the jump at the end. Advanced peeps can add weights in their hands to add difficulty. 

Watch a beginner version of the Burpee via Sarah Fit!

Working Your Way To Perfect Pushups will offer you tips to make it harder or easier for ANYONE. 

Kill it!

Congrats to brandnewmindset for killing my 600 rep challenge! See how she broke it down below. 22 minutes is a great time! And no puking. :) 

Get it girl! 

fitvillains:

Today’s Workout! 600 reps of sweaty hell..

The workout is the same for everyone, but we’ll split it up differently depending on your fitness level. PLEASE do modifications if you need to, in fact it’s better if you do! Add in the tougher modifications if (and only if)… read more.

Done and done. It took me 22 grueling minutes and I almost puked, but I did it.

I broke it down this way:

25 tuck jumps
25 burpees
25 tricep dips
25 lunges
50 jumping jacks
(x4) 1-2 min. rest in between sets

Get your body on lock and your head in gear! This quick workout will leave you drenched in sweat and in full fat burning mode… but you’ll have to dig deep to push yourself through it. It’s intense, filthy, dirty and only 20 minutes of sweaty hell. You’ve GOT this. :)

The Lockdown is a 2 part cardio/booty challenge that’ll send your heartrate soaring in a fraction of the time of your usual workout. It’s a mashup of H.I.I.T & Tabata training, followed by a quick booty circuit. Tabata is highly effective in terms of fat loss: you’ll be burning more calories during your workout, and for up to 48 hours POST workout. Tabata protocol calls for periods of high intensity, followed by a quick rest and repeated. The intervals are 10 seconds rest, 20 seconds work, repeated for 8 rounds (4 minutes total). Today, we’re smushing two Tabata’s together for an 8 minute cardio blast: you’ll alternate between two moves for 16 twenty second rounds.

Only 8 minutes of cardio? Hells YES! The only catch? You need to PUSH yourself. On a scale of 1-10, you should be at about a 8 or 9 during your 20 seconds of work. You should be DYING by the end. If not? You didn’t push hard enough. Go deeper and faster next time around, and consider some of the advanced options below.:)

Still, listen to your body and take breaks when you need to. Try to make it to 4 minutes, take a quick breather, then finish it up before moving on. 

You’ll need

  • A timer
  • A bottle of water
  • A chair or bench

How To Do It

  • Warm up before starting. A 5 minute jog/walk, jumping jacks, a few squats etc. Try to break a teeny sweat then rest, stretch and grab your timer.
  • Complete part A: Tabata. Rest one minute after you’re done. 
  • Complete the booty circuit twice (3 times if you’re feeling strong!)
  • Cooldown and stretch. 

Part A: Tabata Challenge!

Time: 8 Minutes. 

Exercises: 2

  • Set your timers for 16 rounds of 10 seconds rest, 20 seconds work. (10/20 x 16). If you don’t have a Gymboss timer, I HIGHLY recommend it! You can get it for free in the App store, or the clip on version here . Sound investment, I promise. I love mine (pink). If not, there are also free online timers you can use. 

You’ll alternate between 2 exercises: Squat Jacks and Plank Jacks. Complete 20 seconds at your highest intensity of the squat jacks. Rest 10 seconds and complete 20 seconds of plank jacks. Rest 10 seconds and repeat until you’ve completed 16 rounds (8 rounds of each exercise). 

Beginners: Swap in regular squats or a plank hold for the jacks anytime you feel like you need to lower the intensity. 

Advanced: Complete 8 rounds of each instead of alternating. 8 rounds of squat jacks followed by 8 rounds of plank jacks. (Intermediate can alternate with 4 rounds each). 

Psychos: Add weights to add difficulty to the squat jacks, and add a pushup to the plank jacks. Cause you’re crazy. :)

Squat Jacks

Sink down into a low, narrow squat, keeping your chest up. Hop both feet out into a wide squat, without raising your torso (imagine just your feet hopping in and out: your body stays as neutral as possible). Repeat as fast as you can. 

Modification: simply adjust your squat height to make this easier or harder. A mini-squat is fine too! You can also swap in regular squats…. just go as fast as you can. 

Plank Jacks

On your hands or your elbows, maintain plank position while hopping your feet out and in (like a jack on the floor). Keep your abs tight, butt down and hands/elbows directly under your shoulders. 

Modification: step your feet out one at a time to make this easier OR do it on an incline with your hands/elbows on a couch, chair or bench. 

Part B: Booty Work

Time: 10 Minutes

Complete 60 seconds of each of the following exercises. Repeat the circuit twice with no breaks in between. 

Read More

Weekend Workout: The Shredder

Ready to get shredded?

This is a sneaky fat blasting circuit that requires only your body weight. It’s ideal to do on the go, but you can also do the moves from home, at the gym, or pretty much anywhere. All you need is 30 minutes and a bottle of water! 

The concept is simple and highly effective. A quick cardio blast for 2 minutes, then a 5 move total body circuit to get blood pumping to all your major muscle groups. Working in intervals burns more calories and works you from head to toe while keeping your heartrate high. Repeat the sequence 3 to 5 times to Shred your workout. :)

How To Do It

1. Warm up for 5 minutes. A light jog, a brisk walk, some squats etc. Get your heart rate up. (If doing this outside, jog or run to the park to include that as your warmup). 

2. Stretch and grab some water. 

3. Start the Shredder circuit. 2 minutes of cardio, 1 round of the circuit. Repeat 3 to 5 times. 

4. Cooldown and stretch. 

The Shredder

A. 2 Minute Walk/Jog/Run 

B. 5 Move Shred

  • 16 Walking Lunges
  • 12 T-Pushups
  • 16 Squat Jumps
  • 12 Russian Twists
  • 16 Side To Side Lunges

Repeat the sequence 3-5 times, or as many rounds as you can in 30 minutes. 

The Shredder: 30 Minute Circuit Breakdown And Modifications

2 Minutes Walk/Jog/Run

Run laps around the park or jog back and forth for approximately 2 minutes. Push yourself, but choose the right intensity for your level: a brisk walk is fine if you’re building up to a jog. You can also alternate between walking, jogging, running and sprinting. If you need to recover, walk for a bit then keep going.

At Home: If you’re doing this workout at home, you can swap in 2 minutes of jumping jacks, high knees, jump rope or a jog in place. 

Walking Lunges

Lunge alternating sides and moving forward. Keep your chest open and good posture, and place your body weight in the heel of the lunging foot. To make it harder, try swinging the back leg forward straight into a lunge without tapping down. 

At Home: Alternating forward or reverse lunges are fine. 

T-Pushups

Come into plank position, hands directly under your shoulders. Perform one pushup, then open up to a side plank, extending your top arm into the air (like the letter T). Replace your hands and perform the pushup again, alternating sides.

Beginner: Basic pushups or modified pushups from the knees are fine too. 

Squat Jumps

Sit down and back into a squat. Push through your heels to explode up into a jump. Land softly back in the squat and repeat. 

Beginner: Basic squats. To make them harder without the jump, add dumbbells. 

Russian Twists

Sit in a V on the ground or on a bench. Leave your heels on the ground, or lift them up to add difficulty. Keeping your chest open and back flat, rotate your torso from side to side. Stabilize your core and lean back at about a 45 degree angle (sit up taller to make it easier). Right plus left = 1 rep. 

Beginners: Bicycle crunches are fine here, or any other ab move you’re comfortable with. 

Side To Side Lunges

Stand tall and lunge over to the right side, sinking down and back. Weight should be in the heel of your lunging foot and knees just over the tops of your toes. Push through the heel to bring yourself back to standing, and repeat on the other side. 

Beginners: reduce range of motion and make the lunges slightly smaller. 

Kill this Shreddies!

Print or copy this workout to take with you anywhere: it’s a great way to power up your jogs and get shredded on the go!

Motivation Boost: Do it with a friend! Find someone close to your level and head out for 30 minutes this weekend. :)

At home sweat anyone?

The Dominatrix is such a great workout: just did 3 rounds with a client and she LOVED it. We got into character and by the third round she was completely whipped. :)

The exercises are loads of fun, but because they can be oh so brutal. Push yourself a little harder, dig a little deeper, and try to make it hard to finish each 69 second interval.

There are lots of ways to make it easier or harder on yourself: beginners can use bodyweight and advanced exercisers can add dumbbells. If you’ve done it before, try 3 rounds with me today! Feeling like a bad ass? Try 4!

Check out the details and modifications here: http://fitvillains.tumblr.com/post/18201391901/weekend-workout-the-dominatrix-ready-to-get

Tip: beginners can try 35 second rounds instead and do the circuit 4 times. It’s suggested that you take at least a 69 second break per round, but feel free to take short ones whenever you need to. :)

No timer? Try these suggested reps as a swap for the time intervals.

69 Crack The Whip Leaps
69 Ass Kickers (right plus left=1 rep)
12 X-rated Plank Pushups
12 Butt Burners per side
12 Torture Table Crunches (6 per side)
12 Assassin Lunges
Max effort squat hold.

Kill it!

Waking up early to kill my Perfect 10 Workout! You down? Set your alarms 45 minutes earlier than normal and bust it out before you start your day!

It’s a high intensity total body workout. You don’t need equipment, but you can use it if you have it. Set your stopwatch: max rounds in 30 minutes. 

My score last time was 6 and a half rounds with 15lb dumbbells. Aiming for 6 rounds with 25lb dumbbells this time around! For my workouts, keep track of your scores so you always have a benchmark to beat for next time. :)

Instructions and modifications here:
http://fitvillains.tumblr.com/post/19049012877/weekend-workout-the-perfect-10-10-moves-10-reps

Waking up early to kill my Perfect 10 Workout! You down? Set your alarms 45 minutes earlier than normal and bust it out before you start your day!

It’s a high intensity total body workout. You don’t need equipment, but you can use it if you have it. Set your stopwatch: max rounds in 30 minutes.

My score last time was 6 and a half rounds with 15lb dumbbells. Aiming for 6 rounds with 25lb dumbbells this time around! For my workouts, keep track of your scores so you always have a benchmark to beat for next time. :)

Instructions and modifications here:
http://fitvillains.tumblr.com/post/19049012877/weekend-workout-the-perfect-10-10-moves-10-reps

I asked my Facebook fans to help me plan my circuit today…

I think they’re trying to kill me. :)

Combined Insanity, Body Rock, Tabata, P90X and TRX, with some bonus basics for good measure. This is gonna be CRAZY intense, but I’m game!

What’s your workout today?

Love this! Awesome Tara!

The circuit above is my Beast Unleashed 1000 Rep Challenge. It’s tough stuff, but ANYONE can do it! Just choose the right modification for your level: Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Total Body Terror

(Love this pic! Looks a lot like my circuit notes at home!)
Check out Tara’s wicked blog & daily fitness tips & inspiration here: A Daily Dose of Fit
Have you tackled the Beast yet? How did you do?
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