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.
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…
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!