WARNING: BRUTAL metabolic meltdown coming through!
This workout will leave you dripping with sweat and you’ll need to dig DEEP to finish all 4 rounds. It’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, no equipment required! You can kill this anywhere and with anyone.
I really LOVED this workout, and so did my bootcampers! Give it a try, but be prepared to SWEAT! Take breaks when you need to, and hydrate throughout.
9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.
How To Do It
Happy Cinco De PLYO!
It’s BEAUTIFUL weather out and spring has spring! If you can, get outside and enjoy it!This is a pic of my “gym” today!
Thought we should all get outside this weekend, so this Weekend Workout has 2 parts: an outdoor challenge and a plyometric quickie bonus.
Plyometrics are a great way to build power, speed and torch a ton of calories in a very short amount of time. Most of you will be able to complete the challenge in less than 10 minutes.
Be sure to drink plenty of water, take breaks when you need to and modify the moves to your level.
How To Do It
- Warm up for 5-10 minutes (jog, walk, squat, jacks etc.). This can count as part of your outdoor challenge too.
- Do the outdoor challenge, the plyo challenge or ideally both. Get outside, enjoy the weather, then bust out the plyo at a park!
- Cool down and stretch.
OUTDOOR CHALLENGE: 20 Minutes Of Outdoor Activity.
A walk, jog, run, sport, hike ANYTHING. Get your heart rate up and don’t stop moving for 20 minutes. (get a WICKED playlist before you go!).
Whatever you choose, try to challenge yourself. Walks count, but try to walk a little faster than what feels comfortable (you can even add a minute of jogging here and there). You should feel a rise in your heart rate for the full 20 minutes, but you have the option to choose your intensity. If you can handle a jog, run or bike ride, go for it! Up to you!
CINCO DE PLYO = 5 Moves. 5 Reps. 5 Rounds.
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 30-60 seconds between each round.
Advanced: Feeling good? Try 10 rounds (or boost it to 10 reps per exercise!
- 5 Squat Jumps
- 5 Explosive Pushups
- 5 Burpees
- 5 Drop Squat Jacks
- 5 Plank Jacks
Squat Jumps
Sit back and deep in a squat. Bringing your hands behind you, explode up into a jump (get some air!). Land softly and repeat. (Need to omit the jump? Come up onto your toes).
Modifier: Regular Squats
Explosive Pushups
Place your hands on a bench or chair and walk your feet out until you’re in plank position (on an incline: shoulders, hips and feet in one straight line). Your hands should be directly under your shoulders. Sink down into a pushup, then explode up, creating distance between you and the bench (your hands come off the bench about 6 inches). Land softly, then lower down slowly back into the pushup. Repeat. (Feeling bad ass? Add a clap and more distance by exploding further off the bench or try it on the ground).
Modifier: Regular Pushups
Burpees
Squat down and bring your hands to the floor. Hop or step your feet into plank position. Hop or step your feet back to the squat. Stand and add a jump!
Modifier: Modified burpees (step back and no jump)
Drop Squat Jacks
Take your feet out wider than hips width apart and touch your hands to the ground in front of you. Hop your feet in as you raise back to standing. Hop them out and sink back down to the floor (like a jumping jack). Repeat.
Modifier: Regular Jacks
Plank Jacks
Come down into plank position and hop your feet out to wider than hips width apart. Hop them back together again and repeat. Keep your butt down and hands directly under your shoulders.
Modifier: Step your feet out and in instead of hopping.
Have fun & kill it!
Booty BLAST: Prisoner Squat Jumps
No weights? No problem!
Adding plyometrics (explosive movement) to your lower body exercises is a FAST way to tighten things up, burn fat, send your heartrate soaring and strengthen your legs.
Tips:
- To make this more challenging, sink deeper into the squat before exploding and think about getting some height. To make it easier, start in a semi-squat and add a small hop, or come up on your toes.
- Protect your knees! Ideally, you want the motion to be fluid (landing as you lower down into the squat - one motion). But if that’s too high impact, try jumping, landing, THEN sinking into a regular squat, then standing, THEN jumping. Breaking up each part of the move will slow you down, but will help you develop the strength you need to perform it with greater fluidity.
- Start where you ARE. Work up to 10-20 reps at a time, or time yourself (30 seconds, 60 seconds etc). This is HIGH INTENSITY. Short spurts are encouraged.
Advanced: If you can perform this move 20 times (and could keep going) try it holding a dumbbell (grasp it with both hands, pulled in close to your chest). Keep proper form. 10-15lbs can make a huge difference!
Squat jumps
- Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Elbows on either side of your head & chest open.
- Explode up, pushing through the balls of your feet. Land softly, back in the squat and repeat.
Rip 60 Fitness DVD & Suspension Trainer Set
When I ordered my TRX 
Allison, one of my bootcampers, recently bought herself the Rip 60 set and swears that it’s AMAZING. She LOVES following the DVD’s, which may be something that beginners might find beneficial (while the TRX comes with one DVD, it’s more of a tool you can use on the go or on your own). She also says that it’s HARD (not as hard as bootcamp, of course. :)
I have yet to test it out, but for those of you looking for something to rev up your body for summer, this set seems like a great investment and WAY less expensive than some other fitness series out there! It’s like a cross between P90X
The Rip 60 set comes with…
- A pair of workout straps (support up to 600lbs)
- 8 DVD progression to keep your muscles guessing.
- 4 Bonus workouts (George St. Pierre & Jillian Michaels each have their own DVD, plus there’s a bonus Yoga disc and one for runners).
- Nutrition guide, wall chart & travel bag.
Has anyone tried Rip 60? How did you like it?
4 Squat Flip via Nike Women
Cardio & BOOTY work! Add some hot plyometric action to your squats for a heart rate boost & a lower body blast.
Tip: sink down deep into a squat and ”pop” up using your hips as much as possible. Only go as fast as you can with proper form (speed comes as you master the move over time).
Too easy? Add medium dumbbells or a medicine ball
Goal: try working up to one minute of these (start with 30-45 seconds) and repeat it 3 times during ANY workout.
Weekend Workout: Lean, Mean, Sweat Machine
This cardio workout will leave you DRIPPING with sweat & feeling the burn! Dig deep to finish all 1020 reps! (Waaaapoooosh).
How To Do It
- Warm up for 5 minutes before starting.
- Complete each exercise for the prescribed reps, and follow it up with 10 pushups.
- Take a 1 minute break between each round. 3 rounds total.
- Time yourself! Go your own pace, but set yourself a target to beat for next time.
- Stretch & cool down.
My time: 24:46
You’ll need…
- A Mat
- A wicked attitude
- Dumbbells optional
Pushup Modifications
Any modification you like! Advanced exercisers can switch them up each set: spiderman pushups, judo pushups, one leg pushups etc. Beginners can start against a wall, from their knees or on an incline. See variations on the pushup here: Working Your Way to Perfect Pushups…
If the pushups begin to get too challenging, switch to an easier modification. Even wall pushups count, just make sure to push yourself!
And yup, that’s 180 pushups today! Be sure you count them if you’re doing the pushup challenge this week!
My Playlist For This Workout
Weekend Workout: Lean, Mean, Sweat Machine
Instructions & Modifications
1. 100 High Knees (Cardio)
Get your knees WAY up and work on your speed! Every 2 knees (right & left) counts as ONE rep. Keep your core tight and shoulders back. Stay light on your feet.
Rule #1: Cardio
Upper body cardio in bed? Yup!
Fun ideas on how to keep fit when your lower body needs you to chill out. The best part? You don’t even need to get out of bed! These are hilarious, fun and effective (it’s short: give it a try if you’re skeptical. I did and my heart rate definitely got a boost). Plus, Laurel’s adorable, as always!
There are truly no excuses. In fact, keeping your workout up, will also help to keep your head up. I have an Upper Body Cardio QuickieWorkout in Bed that I created when I had an ankle injury, but injury or not, it’s a super effective workout- http://quickiechick.com/2012/01/upper-body-cardio-workout-in-bed/
(Psst - If you’re a Quickie Chick fan, make sure to pre-order her book on Amazon! QuickieChick’s Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—-on a Less-Than-Fabulous Budget)
Weekend Workout: Spring ‘Leaning’
Time to ‘lean’ house! This workout is a total body toner that will challenge your core, shoulders, back & booty while keeping your heart rate sky high. Expect to sweat.
Work through the 6 exercises back to back & add 30 seconds of cardio wherever you see a * (before & after the straight leg kicks, and before & after the standing oblique pulls). Make sure to stay hydrated & push yourself to complete each rep with proper form (quality over speed).
You’ll need: a set of dumbbells. 5-10lbs is recommended, but feel free to ditch OR boost your weights as required (I used 10 & 15lbs). You’ll also need a mat & a stop watch/timer.
How To Do It
- Warm up for 5 minutes. Jog in place, jumping jacks, body weight squats, anything! Get your heart rate up and do some dynamic stretches before starting.
- Complete the circuit, moving as quickly as you can with proper form. Keep breaks minimal & short, and try to flow from one exercise into the other.
- Every time you see an asterisk (*), complete 30 seconds of the cardio component of your choice (high knees, jacks or jogging). Note: you can boost this to 60 seconds if you like.
- Finish the circuit, rest 60 seconds & repeat 3 times.
Finish it off with a stretch & you’re done!
Weekend Workout: Spring ‘Leaning’ Circuit!
Complete the exercises as listed in the photo above. Read the instructions for details and modifications before you start. Warm up for 5 minutes, then HIT it!
Tip: time yourself so you have a time to beat for next time! Take breaks after each circuit or as required.
A. Pushup ‘N’ Row - 12 Reps
Core, chest, back & shoulders
* This move can be done with or without dumbbells, and from the knees.
Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.
Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace and row on the other side. Repeat with the pushup.
B. & C. Chop ‘N’ Twist
Glutes, core, shoulders
*You can use a medicine ball or ONE dumbbell for this move. You can also do it with just your body weight.
Start in a squat position, booty back and knees over the tops of your toes. Holding your weight, ‘chop’ it over to your right foot, bringing it as low as you can while maintaining the squat. Chest open.
Raise up and press the weight over head to your left. You should feel a twist in your torso: keep your core tight the entire time. Lift the right foot as your twist to protect your back.
Repeat the ‘chopping’ & ‘twisting’ (like you’re putting something on a shelf). Engage your core throughout the entire move! 20 times per side. (if it gets hard, use a smaller weight).
Pushup To Plank Row
Modifier: This move can be done with or without dumbbells, and from the knees.
Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.
Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace the dumbbell and row on the other side. Repeat with the pushup.
Throw it in to your workout! 3 sets of 10, or 3 sets of 60 seconds (max reps). If it’s too easy, increase your weights and/or try it with your feet elevated.
Need a workout? Try this circuit!
12 Minute Workout (Cardio, shoulders, core & back).
Complete each move for 60 seconds. Rest 30 seconds & repeat the circuit 2-3 times. You’ll need dumbbells (medium to heavy) and a timer.
- Pushup To Plank Row
- High Knee Run
- Squat & Press
- High Knee Run
- Burpee to Shoulder Press (Modified if needed. Weights in hands)
- High Knee Run
I’ve always been a fitness DVD junkie (formerly fitness VHS junkie), and despite expanding my repertoire beyond what any normal person should have, I still find myself on the hunt for new favorites.
Like dating, finding the a good fitness DVD takes a lot of trial and error. Not every DVD I get ends up being used more than a few times. I’ve done them all, but some, I just never liked. Some I’ve simply outgrown (sorry Tae Bo). Some are fine for others, but just don’t fit my personality (I like Jillian Michaels, but have to mute her). I get bored really easily, especially when they’re too easy. I’ve started giving some away because I know I’ll never use them again. It’s tricky to find a DVD that will stay on my shelf and get used regularly.
I bought Mike Donavanik’s Extreme Burn: Total Body Interval Training
My Review
The DVD: Mike Donavanik’s Extreme Burn: Total Body Interval Training
The PROMISE: “TRANSFORM YOUR BODY IN 6-WEEKS! Celebrity trainer Mike Donavanik brings you the best of his sculpting, cardio and ab work to create one of the most dynamic workouts available. Extreme Burn is a 6-week program, consisting of three workouts, designed to dramatically transform your body. Each workout is jam-packed with dynamic compound strength moves and intense bursts of cardio that will fire up your metabolism, burn fat, build lean muscle and deliver maximum results”.
The RUNDOWN:
Weekend Workout: Perfect Ten!
10 Moves. 10 Reps. Max Rounds. 30 minutes.
The Perfect 10 is a BRUTAL high octane circuit that will target your entire body. You’ll work your core & get your heartrate soaring with plyometrics, core & lower body exercises. It’s FAST, FURIOUS and requires ZERO equipment. You’ll need to push HARD to complete as many rounds as possible.
Set your timer or stopwatch for 30 minutes. Complete all 10 moves for 10 reps each, rest, then repeat as many times as you can with the clock running.
Take as many breaks as you need, but don’t stop the clock! Write down the rounds you were able to complete in 30 minutes and use that as your benchmark for next time. If you’d like to continue past 30 minutes, that’s fine. But only count your 30 minute score.
DETAILS
Workout Challenge: 4 Minute Tabata High Knees
Tabata is a high intensity interval training method that pushes you to your maximum effort in quick ‘n’ dirty intervals. A Tabata circuit is only 4 minutes long, and is best reserved for intermediate/advanced exercisers.
Set your timers for 8 intervals of 10 seconds (rest) & 20 seconds (work). Warm up beforehand or use this as a finisher to your strength workout.
All Tabata workouts use the same interval pattern, so you can swap the high knees for ANY exercise you like to get your heart rate up and torch calories. Squats, pushups, jump rope, burpees and more are great ways to get your Tabata on
The only requirement is that you push to your max during the ‘work’ phase.
Go. Kill it!
Mike Chang’s the MAN. I love his workouts (and I love that he does them with his shirt off. Shameless, I know. Sue me.).
This is a quick 5 minute Belly-Fat destroyer, follow along style. I know you love those at-home workouts, so here’s a quickie that you can do ANYWHERE! (no excuses!)
You’ll need an interval timer (you can find one free online) & a mat.
Don’t forget to give the Dominatrix Weekend Workout a try!
Update: Got a few messages concerning this (hysterical, I might add), so to be ABS-olutely clear: this is NOT Mike Chang from Glee.
