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Posts tagged "cardio"

Ultimate Sandbag Power Packages: $30 off while supplies last!

My favorite at-home tool ever. If you’ve been thinking about getting one, now’s the time (or hint really loudly at the people giving you presents in a few weeks).

(Another way to save? Buy just the shell. The fillers are easier to make on your own, but this shell is really unique. Other DIY bags don’t come close).

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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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 Quick & Dirty! Bodyweight Bonanza!

This was my workout today! It’s body weight only, since I was on the go and had nothing but a chair. All I had was 20 minutes or so, so I made it count. Intensity depends on your level, but I was DRIPPING with sweat by the end!

4 Rounds for time, or 20 minute AMRAP (as many rounds as possible, even just one!)

Beginners: Half the reps (20/6), and/or swap in whatever modifications feel good to you. Take out jumps (squats work for tuck jumps) if needed, and keep your feet on the ground for the bridges.

Advanced: add weights if you have ‘em, and try to elevate your feet for the pushups and reptile lifts.

I managed 4 1/2 rounds in 20 minutes (including breaks). Nearly DIED, lol. See if you can beat my time or make your own to beat for next time!

What was your workout today?

Cardi-ohhhh Ideas!

Challenged myself to write out as many “do anywhere” cardio exercises as I could think of until the page was full! This is a great start if you’re stuck for exercises to do at home!

I’m sure I forgot a few! Can you think of anything to add? :)

 

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16 Day Killer Kixie Challenge! Day Four: 16 Minutes Of Cardi-Ohhhhhhhhhh!

Get ready to SWEAT! This is a quick and dirty challenge: 16 minutes of high intensity cardio (whatever that may be for you). MY suggestion is to try it Tabata Style (see below)…but you can also choose 16 minutes of whatever floats your boat. :)

If doing your own thing: try to push yourself harder than normal, at LEAST 25% of the time. That means up the pace at LEAST every 3 minutes or so. Add in rest when needed, but try to keep moving (walk it off).

(New to the challenge? Start now! See the rest of the 16 Day Killer Kixie Challenge here.)

TABATA CARDI-OHHHH - 16 Minute Challenge

A. Choose any 4 cardio exercises you want (see below for suggestions). Try to choose at least ONE that’s VERY challenging for you.

B. Complete 8 rounds or 20 seconds work, 10 seconds rest for each exercise. You can do each exercise separately (4 minutes of one move, then 4 minutes of another), or smush them together in a circuit, and repeat it 8 times.

Example: My 4 exercises…

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16 Day Killer Kixie Challenge! Day Two: 200 Killer Squats! Waaaaapoooosh.

Booty murder today!

As always, ANY modifications count, but if squats are easy for you, it’s time to level up! Use what you have and try to make this as challenging as possible.

Basic Level Up Ideas

1. Add weight to your squats, or as many of them as you can (dumbbells, medicine balls, children (hopefully yours), sandbags etc).
2. Add a jump, a kick, a lift to the side, a lift to the back etc.
3. Add pulses to your squats (3 pulses and up = 1 rep)
4. Single leg it out! 100 per side. You can also place one foot on an elevated surface like a yoga block or chair. Keep weight in the heel of the squatting leg.
5. GET LOWER. Ass to grass baby! Try to pop up and go faster once you’ve got the form down.

Advanced Level Up Ideas

1. Play with your load for weighted squats. If you’re used to holding the weights by your shoulders, try back loaded or front loaded squats. Place weight on only one side (100 per side), use different equipment etc.
2. Add instability by placing feet on a bosu or instability disc.
3. Add weights to your plyo squat jumps or try single leg squat jumps. Start low, then add more as you see what you can manage (only for those who are used to squat jumps).
4. Add a jump forward and back, or side to side, landing softly in a squat. Get it moving!
5. Try negative squats: start already low in the squat and pop up fast, spending more time in the bottom of the squat than the top.

Remember, you can split up your squats over the course of the day, do them throughuot your regular workout or try them as a time challenge (how quick can you bust out 200?). If you like, you can use my circuit below too!

My Workout (fondly named “Oh HAIIII Booty)

5 Squat Variations, 40 Reps each = Day Two KILLED!

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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. :)

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. :)

"BUTI is a high-intensity workout that fuses yoga and dance with circuits of plyometrics and conditioning. Classes range from 60-90 minutes and consist of deep stretching, BUTI shaking and heart-pounding cardio. BUTI dance moves are taken from various styles that focus on an intense shaking of the hips (and BUTI) including Miami Booty Dance, Brazilain Baile Funk, Hip Hop, Crunk and African Tribal."

Read more about BUTI here.

Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN
Quick and dirty cardio for all levels! Dorm room friendly modifications and rep suggestions (if you don’t have a timer) available here.

Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN

Quick and dirty cardio for all levels! Dorm room friendly modifications and rep suggestions (if you don’t have a timer) available here.

MAXED OUT CIRCUIT: 500 REPS OF BODYWEIGHT BRUTALITY

This was my workout today! It’s a simple, 4 move, circuit that will get your heart rate up and challenge your entire body. No equipment required, but you need to dig deep to finish all 5 rounds. I was DRIPPING with sweat and was dying by round 3!

If you’re doing this with me today, here’s a tip: Slow down and make each rep count. It’s easy to rush through workouts, trying to get the fastest time possible, but I want you to focus more on form than speed. It’s great to whip through a tough section quickly, but you’ll get more bang for your buck by using a full range of motion (getting low, going deep, extending your arms) than from blasting through. With each rep, try to make it as ‘perfect’ as you can: if you need a mini-break halfway through, take one! Keep going when you’ve caught your breath and don’t stop until you’re done.

Maxed Out Circuit: 5 Rounds of…

  • 40 Sprinter Lunge Hop Ups
  • 30 Side Plank Oblique Rotations
  • 20 Drop Squat & Tuck
  • 10 Single Leg Pushups

Novice/Beginner (low impact, no jumping)

  • 20 Step Back Lunges
  • 20 Modified Side Plank Rotations (keep bottom leg bent and on the floor as you rotate OR come on all fours as you alternate arms. You can also try this with a straight body, but elevated: your hand rests on a couch or chair instead of the floor).
  • 20 Squat & Kick (sink down into a squat, and kick forward as you stand. Repeat switching sides).
  • 10 Pushups (any modification: from the knees, against a wall, etc).

Advanced

  • 40 Weighted Lunge Hop Ups (keep dumbbells by your sides as you perform the lunge and hop up).
  • 30 Side Plank Flys (see description & pic here)
  • 20 Drop Squat & Tuck
  • 10 Elevated Single Leg Pushups (elevate feet on a chair, bench, medicine ball or stability ball to make it harder)

Give it a try and let me know how you did! xo

Knee Strikes

Cardio, legs, core

Those of you asking for a “jump free” way to sneak in some cardio, core and leg work: here you go! Utilize your entire body: the bigger your range of motion (using your arms, getting low), the more intense this exercise will be.

How To Do It

A. Start in a lunge position, sinking into the heel of the front foot and bending at the knee. Keep chest up and back flat as you raise your arms overhead.

B. In one motion, draw your back knee forward and up as you bring your arms down. Pretend your breaking a stick over your knee. This should also feel like a standing crunch: engage your core.

C. Replace the leg, tapping the foot down behind you. Repeat as quickly as you can while keeping good form.

BEGINNERS: Reduce range of motion, sitting a little higher in your lunge and drawing the knee up only slightly.

ADVANCED: Try this weighted (light weights are ideal since it’s cardio), or add a small hop at the top of the move (hop on the lunging leg as you draw your knee forward).

Challenge: Aim for 50-200 per leg!

Crab Kicks

Cardio, legs, core

Crab kick are a fun cardio move that work your legs, core, shoulders and back. (those of you doing the ZCUT challenge might recognize it!). I adore this move! Feels like you’re doing the can-can. :)

HOW: In a table position, keep hands under shoulders and hips lifted as you jump switch legs and kick towards the ceiling. Beginners can modify it by marching (and not jumping) or by doing it elevated with hands on a chair or couch.

Core tight throughout, and add speed only after you’ve gotten the form down.

Try ‘em! :)

Goal: 50-100 split up however you like. :)

Ultra Speed Cable Rope
Double under magic (just starting to focus on perfecting mine). Love this cable!
Whip, whip, whoosh, whoosh!

Ultra Speed Cable Rope

Double under magic (just starting to focus on perfecting mine). Love this cable!

Whip, whip, whoosh, whoosh!

Check-in time! Are you doing the ZCUT Power Cardio Series challenge? How’s it going?
LOVE the feedback from you guys and the support in our group! It’s never too late to join and you can start the 30 day challenge anytime.
ZCUT POWER CARDIO SERIES DEETS
3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.
ALL for only $15.95.
Got questions? Ask the people doing the challenge in our 30 Day Challenge Group.
DVD details here (Paypal & Credit Card orders)
Amazon orders here.

Check-in time! Are you doing the ZCUT Power Cardio Series challenge? How’s it going?

LOVE the feedback from you guys and the support in our group! It’s never too late to join and you can start the 30 day challenge anytime.

ZCUT POWER CARDIO SERIES DEETS

3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.

ALL for only $15.95.

Got questions? Ask the people doing the challenge in our 30 Day Challenge Group.

DVD details here (Paypal & Credit Card orders)

Amazon orders here.

Drop Squat Chops 
Works: Glutes, inner thighs, and core.
Modifiers: Static Squat & Chop (no jump). Stand with hands overhead and interlaced. Squat down and back, while rotating hands over to one side (arms straight). Engage the core as you chop.
How To Do It
Stand tall and bring your arms overhead. Interlace hands together into a fist (or with fingers pointed).
Jump your feet into a deep wide squat, while rotating your hands to one side. Keep back flat and twist through the shoulders, not the arms, to rotate. Concentrate on engaging your core & keep your chest up.
Swing your hands back overhead as you jump your feet into standing position. Repeat switching sides and move as quick as you can.
Tips: Keep arms as straight as you can throughout the move, bending only slightly at the elbow for comfort. Bring elbows in close to the body as you chop down to the side, and crunch through the obliques on the chopping side. Land softly in the jumps, and move as quickly as you can with good form.
Need a workout? Try these in Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge

Drop Squat Chops

Works: Glutes, inner thighs, and core.

Modifiers: Static Squat & Chop (no jump). Stand with hands overhead and interlaced. Squat down and back, while rotating hands over to one side (arms straight). Engage the core as you chop.

How To Do It

  1. Stand tall and bring your arms overhead. Interlace hands together into a fist (or with fingers pointed).
  2. Jump your feet into a deep wide squat, while rotating your hands to one side. Keep back flat and twist through the shoulders, not the arms, to rotate. Concentrate on engaging your core & keep your chest up.
  3. Swing your hands back overhead as you jump your feet into standing position. Repeat switching sides and move as quick as you can.

Tips: Keep arms as straight as you can throughout the move, bending only slightly at the elbow for comfort. Bring elbows in close to the body as you chop down to the side, and crunch through the obliques on the chopping side. Land softly in the jumps, and move as quickly as you can with good form.

Need a workout? Try these in Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge

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