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BURPEE BOOM! HIIT Booty Pyramid

Equipment: None needed! You can do this just bodyweight OR use weights for the squats and a chair for the bridges. You’ll need a timer, a mat and some water for sure!

I used my Ultimate Sandbag Water Bag. Different from the sandbag since water is harder to control (hella unstable) it’s really challenging for the core. Use whatever you like to add weight or do this just bodyweight.

This workout is hard yo! Pace yourself, use modifications that suit your level and keep track of your time so you can beat it.

Are you doing the 1000 burpee Holiday Challenge? Yup, 1000 burpees between now and Dec. 25th! This workout counts for 110 reps and might mean a rest day well earned tomorrow!

Join the challenge here to post your scores, get updates/new modifications, and stay informed of our giveaways! (lots of stuff!)

See descriptions and the video below.

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Oh man, this workout hurt SOOOO good, lol,

It’s been awhile since I’ve posted regular weekend workouts, but we’re back baby! Kicking off the summer with a BANG with a brand new Beast! All you’ll need is a chair for this one, dumbbells are optional. :)

For those of you who are new to the blog, the Unleash The Beast workouts are some of my most popular, and BRUTAL workouts. Each is a 9 exercise, 1000 rep workout that’ll kick your ass from head to toe.

Beginners can modify each workout to suit their level (easier modifications, less reps, less rounds, taking more time etc), while advanced exercisers can use harder modifications or work on speed. (Instructors: these are also FAB workouts for bootcamp classes!). They’re also a faboosh way to track your progress: simply time yourself each workout and try to beat your own score. Some of my bootcampers shaved up to 20 minutes off their time in just a few months!

Getting the photos ready for you guys today and tomorrow, and will post the new Beast this Saturday! Clear about 30 minutes of your time to get it done, or call a friend to tackle it with you!

Unleash The Beast Series: 1000 Rep Challenges (Volume 1, 2 & 3)

If you’re new to the Beasts, try any of the first 3 before tackling this weekend’s challenge!

These are tough, high volume workouts that are SICK to try on your own or with friends. They get harder as they go (and this weekend’s will be TOUGH), so it’s important to choose your level. As always, modifications are given, and beginners can opt to do 2-3 rounds instead of 4.

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See modifications and descriptions here: “Unleash The BEAST” 1000 Rep Weekend Workout Challenge Volume 1

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See modifications and descriptions here:Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Of Total Body Terror

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See modifications and descriptions here:Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge

Kill it and check back this weekend (and every weekend) for a new challenge!

20 minutes of ANY outdoor activity: your choice! Try to get your heart rate up, and choose your intensity.

CINCO DE PLYO Quickie Bonus! 5 Moves. 5 Reps. 5 Rounds.

This is a very quick challenge, but a fabulous way to end your workout. If you’re feeling good, try for 10 rounds or boost your reps to 10 each! 

Complete 5 rounds of the following 5 exercises. 5 moves x 5 reps each = 1 round. Ideally, you’ll flow from round to round with minimal breaks, but if you need to, rest 30 seconds between each round.

  • 5 Squat Jumps
  • 5 Explosive Pushups
  • 5 Burpees
  • 5 Drop Squat Jacks
  • 5 Plank Jacks

Read more.

Sandbag Get Up Challenge: 10 Minute AMRAP!

Challenge: As many reps of this move as you can manage in 10 minutes! Take breaks when needed, but don’t stop the timer! Make sure your form is spot on: you’d rather do less but have perfect form than do more half-assed. :)

My score (don’t compare): 52 with the sandbag. My first score? 30 with no sandbag. Come a long way!
Swap the sandbag for a dumbbell or plate if that’s all you have: grab it in both hands! You can also do this with just your body weight (beginners can use their hands to help them up and for balance).
If you are using light weight or no weight, but want a more intense challenge, add a jump at the end. 
This is total body and CRAZY for your core. Add this to the end of your cardio workout, or use it as a workout in and of itself. :)

Sandbag Get Up Challenge: 10 Minute AMRAP!

Challenge: As many reps of this move as you can manage in 10 minutes! Take breaks when needed, but don’t stop the timer! Make sure your form is spot on: you’d rather do less but have perfect form than do more half-assed. :)

My score (don’t compare): 52 with the sandbag. My first score? 30 with no sandbag. Come a long way!

Swap the sandbag for a dumbbell or plate if that’s all you have: grab it in both hands! You can also do this with just your body weight (beginners can use their hands to help them up and for balance).

If you are using light weight or no weight, but want a more intense challenge, add a jump at the end.

This is total body and CRAZY for your core. Add this to the end of your cardio workout, or use it as a workout in and of itself. :)


“Holy SCHMOKES! just finished booty murder 2.0 … could only get through 2 rounds! WOW!!” Via Lena

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
 

Holy SCHMOKES! just finished booty murder 2.0 … could only get through 2 rounds! WOW!!” Via Lena

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

 

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

Some of you kicked ASS with this workout! Well done!

It makes me SOOO happy to hear from you and get your feedback for my workouts! Helps me plan them better, see where you guys are at, and makes me proud to see you all working so hard!

What I adore is that everyone does it in their own way. You can get an AMAZING workout by tweaking the exercises, reps or time intervals to your level. I always try to offer different ways to do it, and I love that you use the suggestions. :)

Mad props to everyone who gave it a go!

"Oh man, this was MUCH harder than I thought. 3 rounds in 21 minutes. My core is killing me today. LOVE IT" - Tashina M.

LOVED. IT. Did 5 rounds this morning. It was a great change up from my typical workouts…so tired of squats and KB swings. :-)”- Karen K.

"I doubled up the reps, and DIED by round 2, lol. Switched the high knees for a jog since I was outside, and even though I couldn’t finish round 3, I still had enough energy for a 15 minute run afterwards. Thanks for this awesome workout!" - Gina T.

"My girlfriend asked me to do this with her, and when I saw all the pink I figured it would be too easy for me. Dude… she kicked my ASS! This was one hell of a workout. In 16 minutes we were both dying. Pleasantly surprised and will use some of the moves with my clients! Chichi, you are a bad ass mutha". - Sean L.

 I LOVE this workout! 

"Burn, Baby. Burn!" is an intense core and total body challenge. It’s very quick if you push yourself: most people will finish this workout in under 20 minutes.

It’s a GREAT workout on it’s own, but you can also use the circuit as a bonus burn after a cardio workout (do the circuit without the high knees, for 3 rounds). Use the right modifications for your level, and ALWAYS warm up before you start. 

You don’t need ANY equipment: a chair or bench will come in handy for the elevated crunch & cross, but is optional. 

Dig deep to move as quick as you can: set your bar high! Time yourself for all three rounds, breaks included, so you have a score to beat for next time.

If you’re more advanced or short on time, try the 16 Min. AMRAP version (as many rounds as possible). Set a timer for 16 minutes, and hustle hard to complete as many rounds as you can. Push hard! 2 rounds is about average. 3 rounds is difficult, but do-able! 4 rounds is HELLA fast.

Burn, Baby. Burn! Circuit

  • 100 High Knee Runs (R + L = 1 rep)
  • 10 Deadman Crab Toe Touches
  • 10 Squat & Kick
  • 20 Runners Lunge Tap Ins (10/side)
  • 10 Elevated Crunch & Crosses
  • 10 Oblique Lunge Jump Switch
  • 20 Side Plank Dips (10/side)

EXERCISE BREAKDOWN

Note: read through the modifications and tips for different ways you can adjust the move to suit your body and level. Many of these moves involve joints like your knees, shoulders and elbow: modify them as needed for your comfort & safety.

100 High Knees

Run in place, bringing your knees up as high as you can (aim for hip level). Use your arms, and land softly. Right + Left = 1 rep (200 individual knees).

10 Deadman Crab Toe Touches

Modification: Omit the lie down, and simply alternate sides with the crab touches/kicks. If that’s too difficult, drop your butt to touch the floor during the kicks, then lift it to table top in between.

A. Lie down on the ground, arms and feet outreached (like you’re “dead”) and belly facing the ceiling.

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Sweaty September is here!

Ready to kick it off with a BANG?

Unleash The Beast 3: Sweat Revenge is by FAR the most difficult of the beast series. It’s not for the meek: challenging strength intervals, high intensity cardio and four brutal rounds. Dig DEEP to finish, use the right modifications for your level, and if it’s too easy, boost your weights or try to move quicker through the moves.

I busted my ASS trying to finish this workout. Can you beat my score? (read on until the end for my round scores and total time).

You’ll need a set of medium to heavy dumbbells, a mat, a stop watch and a bottle of water. No equipment? No worries! See modifications in the descriptions below for body weight only & beginner options.

IMPORTANT: Warm up for 5-10 minutes prior to the workout, and ALWAYS keep track of your time. Take breaks when needed (at least once per round), but keep them short and the timer running.

This is HIGH intensity, full on, heart pounding exercise… if you put your back into it. Form comes first, but as soon as you get the hang of it, try to move a little quicker. Deeper. Fuller. Snatch that second wind. And third. And fourth. The more you put into it, the more you’ll get out of it.

Same ‘Beast’ deal: 1000 reps & 4 rounds. This workout can be modified at any time to suit your level: if you can only manage 2 rounds with weights, drop them for round 3 & 4. Even doing just a few reps of the harder modifications will leave you with an intense workout.

If you’re still working up to that kind of endurance OR are shorter on time, try any of the options below.

Alternate Workout Options

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'Unleash The Beast 3: Sweat Revenge'! Highly anticipated workout sequel is on it's way peeps! And it's CRAZY!

Just finished a run through! I LOVE this workout! Sweating like crazy and SPENT. Whew, talk about beast mode. :)

This one’s REALLY challenging for the glutes & core, and loaded with high intensity intervals (sweat revenge is RIGHT). You’ll burn TONS of calories while hitting all the sweet spots. It was very tough to finish all 4 rounds (1000 reps people! No joke). Advanced & intermediate peeps will get a kick out of it, but as always there will be modifications for beginners!

Keep an eye out! Details will be posted later today with demo pics!

Haven’t ‘Beasted’ it up before? Start with the first two! KEEP TRACK OF YOUR TIMES! This will give you a benchmark to beat. :)

“Unleash The BEAST” 1000 Rep Weekend Workout Challenge

Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Of Total Body Terror

Weekend Workout: Booty Murder
I LOVE/HATE this circuit! You’ll need a timer, but if you don’t have one, use the following suggested reps instead. Time yourself for the whole circuit so you have a score to beat next time.
Note: advanced peeps, try the circuit with dumbbells or boost your reps as you see fit.
Part 1

10 Single Leg Toe Touch To Reverse Lunge (Right)
100 Butt Kick Runs
10 Single Leg Toe Touch To Reverse Lunge (Left)
100 Butt Kick Runs

Part 2

15 Hop Ups Right
15 Firehydrants Right
15 Hop Ups Left
15 Fire Hydrants Left

Part 3

25 Hip Raises
15 Squat Jumps

Part 4

15 Step Ups Right
15 Standing Leg Extensions Right
15 Step Ups Left
15 Standing Leg Extensions Left
100 count Quick Feet
10 Triple Pulse Squats


Kill it!
Instructions and details (with modifications) here: http://fitvillains.tumblr.com/post/15835486842/weekend-workout-booty-murder-this-is-an-intense

Weekend Workout: Booty Murder

I LOVE/HATE this circuit! You’ll need a timer, but if you don’t have one, use the following suggested reps instead. Time yourself for the whole circuit so you have a score to beat next time.

Note: advanced peeps, try the circuit with dumbbells or boost your reps as you see fit.

Part 1

10 Single Leg Toe Touch To Reverse Lunge (Right)

100 Butt Kick Runs

10 Single Leg Toe Touch To Reverse Lunge (Left)

100 Butt Kick Runs

Part 2

15 Hop Ups Right

15 Firehydrants Right

15 Hop Ups Left

15 Fire Hydrants Left

Part 3

25 Hip Raises

15 Squat Jumps

Part 4

15 Step Ups Right

15 Standing Leg Extensions Right

15 Step Ups Left

15 Standing Leg Extensions Left

100 count Quick Feet

10 Triple Pulse Squats


Kill it!

Instructions and details (with modifications) here: http://fitvillains.tumblr.com/post/15835486842/weekend-workout-booty-murder-this-is-an-intense

Morning Workout: Hardcore Core! (Advanced)This is a CRAZY cardio and core circuit that’s not for the meek! Beginners can modify  the moves or swap them for exercises they are more comfortable with. The intervals are tricky: I use the Gymboss App which allows multiple intervals. If your timer doesn’t, try 30 second intervals instead and multiply them for the length of time required (4 x 30 seconds = 120 seconds). See details and modifications here: the exercises are unusual, so read directions! Hardcore Core Workout
 

G’luck!

Morning Workout: Hardcore Core! (Advanced)

This is a CRAZY cardio and core circuit that’s not for the meek! Beginners can modify the moves or swap them for exercises they are more comfortable with.

The intervals are tricky: I use the Gymboss App which allows multiple intervals. If your timer doesn’t, try 30 second intervals instead and multiply them for the length of time required (4 x 30 seconds = 120 seconds).

See details and modifications here: the exercises are unusual, so read directions! Hardcore Core Workout

G’luck!

Weekend Workout! Deadman Burpee Challenge

This workout is a bit different than the others, but it’s for ALL levels. Loads of cardio, and you’ll need to push yourself as hard as you can. Choose the right workout modification for you and focus on form: not speed.

Main exercise: Deadman Burpees

Alternate exercises: active recovery and cardio

Push yourself during the burpees and high intensity intervals. Ease up and lower your heartrate on the light jog and squat holds.

1. Beginners - 50 Deadman burpees

Do 5 rounds of the following:

10 Deadman Burpees
30 seconds light jog in place
30 second wall sit (squat against wall)
30 second light jog in place

2. Intermediate - 75 Deadman Burpees

Do 5 rounds of the following…

15 Deadman Burpees
30 second light jog in place
30 seconds high knee run
30 second squat hold

Advanced - 100 Deadman Burpees

Do 5 Rounds of the following…

20 Deadman Burpees
30 second jog
30 second high knee sprint
30 second squat hold with pulses

HOW TO DO: Deadman Burpees

A. Lower yourself to the floor, extending arms and legs out (like an X). Think ‘dead’.

B. Draw your hands into your chest, and keep arms tight to the body as you press up into plank.

C. Hop or step your feet into a deep squat. Chest up!

D. Stand. Add a jump if you can! Repeat and reverse the motion.

These are hard, but beginners may enjoy the mini-break on the floor! Advanced peeps can add a ‘superman lift’ at the bottom: lift arms and legs off the floor while your belly’s on the ground.

Kill it!

It’s a new (and BEAUTIFUL) day! Take your workout outside if you can. This girl’s HIITin’ the park. Join me! :)


Warm up for 5 minutes (a brisk walk or jog), then set your timers and bust out the following circuit 4 times with no breaks (active recovery during plank).

Sunshine H.I.I.T (22 Minutes)

24 Intervals of 45 seconds work, 10 seconds rest.

4 Rounds Of


A. Squat Jumps (switch to squats anytime)

B. Pushups (Any modification: I’m doing Decline Pushups, feet on bench)

C. Lateral Shuffles (Shuffle sideways for 5 steps, touch ground and repeat the other way).

D. Burpees (any modification)

E. Jog (sprint last 15 seconds)

F. Plank Hold


Try it with me today! It’ll make you sweat! Push during the squat jumps, shuffles and burpees, and keep the jog light until the last 15 seconds.

Beginners: Try shorter intervals (33 intervals of 30 seconds work, 10 seconds rest) or longer rest times (15 seconds). You can also add a short break between each rounds, and switch to modifications when you need to. Try not to stop moving: hold plank, squat or take it down a notch, but try to keep moving as you recover.

Kill it!
This is my workout tomorrow morning! Love starting Mondays with killer cardio. Do it with me and send me your scores!

Tip: You DON’T have to do all 4 rounds! Set a timer for your desired workout length, and try to bust out as many rounds as you can.

My time to beat: 4 rounds in 25:30. Gonna try to get under 24min, but it’ll be tough! 

Take breaks when you need to, don’t sacrifice form for speed, and push yourself through the harder sections. 

Details, demos and instructions here: http://fitvillains.tumblr.com/post/23555325544/unleash-the-beast-2-beast-unleashed-1000-reps-of

This is my workout tomorrow morning! Love starting Mondays with killer cardio. Do it with me and send me your scores!

Tip: You DON’T have to do all 4 rounds! Set a timer for your desired workout length, and try to bust out as many rounds as you can.

My time to beat: 4 rounds in 25:30. Gonna try to get under 24min, but it’ll be tough!

Take breaks when you need to, don’t sacrifice form for speed, and push yourself through the harder sections.

Details, demos and instructions here: http://fitvillains.tumblr.com/post/23555325544/unleash-the-beast-2-beast-unleashed-1000-reps-of

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