Fit Villains: Selfish, Shameless, Sassy, Fitness.

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. :)

1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count!

Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st.

Get IN on it! We start today! Details & tips here.

Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

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. :)

Hardcore Holidays! Last Stocking Stuffer Challenge: 50 Get Ups

Posting late, but this is a great challenge to do on a busy, busy holiday crazy day!

I love get ups man. They’re hard, but can be modified for every level, and you can do them ANYWHERE. Highly functional, total body, great cardio and a fabulous ending for our challenge! Get them in today or tomorrow if you can! :)

How To Do Them

Beginners: Proper form is tough, so feel free to use your hands, a chair or a wall to assist you. At the very least, simply lie down and stand up. The more you use your core and legs, the harder it will be: adjust as necessary.

Basic Get Up

A. Start by lying on the floor, planting your low back on the ground. Hands by your sides (easier) or behind the head “prisoner” style (harder).

B. Keeping a flat back, chest up & core tight, sit up and simultaneously draw your knees in & up, preparing to stand. As you lift up, tuck one leg under the other, and plant your other heel firmly into the floor. Use your hands to assist you if needed.

C. Push through the heel of the planted foot to come up to standing. Keep your chest up, back flat and core engaged.

D. Reverse the motion, tucking one foot under the other and lowering slowly to the floor (don’t fall). Think about sinking straight down like an elevator, keeping your torso tall. Use your hands to support you if needed. Lie down and repeat switching sides for the planted foot.

Tip: Try to think about balancing a glass of water on your head as you lower and raise. This will help with your posture. :)

Alternatives

- Lie down and stand up. Protect your back by engaging the core and use a wall or chair to assist you if needed. Move as quickly as you can (best modification for those with injuries)

- Do it in bed or on pillows if your having trouble lowering without hurting your back. Keep proper form and try to land softly.

- Roll Ups. These are similar to a get up, but instead of a sit up, you rock up, using momentum (easier). Draw in your knees & rock up to standing, and add a jump at the end if you like. Take feet out wider than hips apart, and work to keep your back flat and chest up. Engage that core!

- Bad Ass? Add a burpee at the top, then reverse the motion!

Good luck with this one! It’s tough. Try 10 at a time, and go from there! Xo

Hardcore Holidays! Stocking Stuffer Challenge Day 12: 120 Pike Pops

Shoulders, core and cardio today! All you need is a bench or chair.

Remember: you can do these at whatever pace you like! Spread them out over the course of the day, stick them in a circuit with other moves, or do as many as you can for time.

How To Do It

• Place hands on a bench or chair and keep a flat back as you bend over. Feet are together, and shoulders are directly over your hands.
• Transfer your weight into the palms of your hands as you jump from the feet, lifting your hips as high as you can. This is ALL core: engage your abs and try to pull your rib cage to your thighs. Toes are pointed, and your head stays between your arms. 
• Land softly, and repeat. Focus on height and form above speed, but once you have it ‘down’, go a bit faster.

Beginners: these are tough!Reduce range of motion to make this easier: don’t jump as high.

Alternative from the floor: Pike Pop Ups

A. Come to all fours with knees off the ground: weight is in your toes and palms, back is flat and eyes forward.

B. Jump your feet in slightly bringing your hips into the air and straightening the legs (like downward dog, but with hands under the shoulders). Think about adding booty height, and keep head between your hands (you should be able to see a few feet in front of you).

C. Repeat landing softly on your toes. ‘

Hardcore Holidays On Tumblr

Follow the challenges on Pinterest

Follow the challenges on Facebook

Hardcore Holidays! Stocking Stuffer Challenge (yay shoulders!). Day 9: Pike Presses!

Pike presses are a great way to train your shoulders using just your body weight. The key to a proper press is to keep your back in one straight line, head between your hands between your elbows (pretend you’re doing a handstand pushup). Think of the motion as straigh up and down instead of pushing away (and to the back) from the floor. Take hands out WIDE and only go as deep as you can with proper form. Legs can be straight or bent to make it easier; listen to your body and choose the positioning & modification that woks for you. 

Beginners: Reduce range of motion to make it easier (mini presses) or place hands on a very low surface (yoga blocks are great). Everyone else: Do them from the floor or with feet elevated. (Advanced? Single leg if you can!) 

Feeling bad ass? Add a burpee. :)

Details and instructions here. 

To see a video demo of MANY different modifications, check out BPM.TV’s Push & Shove Workout (with a shoutout to yours truly!). 

Hardcore Holidays! Stocking Stuffer Challenge DAY 6: 150 Mountain Climbers

Core & cardio today! Go as quickly as you can to get the most out of this challenge. (tip: if you’re doing the burpee challenge as well, mix them up! Add 3 burpees to every 10 climbers, and add 45 to your total for the day).

(Right plus left equals 1 rep)

There are lots of ways to do climbers, but most people simply bring the knee into the chest (hard enough), keeping the foot off the floor and keep the movement slow and controlled. Knee, back to plank, knee, back to plank etc. 

Modifications

Easier: If you’re having a hard time from the floor, place your hands on an elevated surface like a sofa or bench. Keep your body in one straight line and hands under your shoulders (same form), as you draw your knees in to your chest one at a time. Try to hop/run to increase the intensity, and keep your eyes forward.

Harder: Connect your feet to the floor with each knee drive and jump/switch them back and forth instead of “running”. The closer your feet land to your hands, the harder this will be. (you can also opt for alternating froggers instead).

Advanced option: if you have very small leg weights, adding them to your ankles can make this move much more intense.

It’s also a FAB weekend to catch up on the other challenges! Click here to see the rest. :)

Hardcore Holidays! Stocking Stuffer Challenge Day 4: 120 FireDonkeys

I’m doing mine weighted (dumbbell behind the knee) and you can choose 120 per side OR total (60 per side). Protect your back by engaging your core, and focusing on the glutes. Drop to your opposite forearm to make it easier on your back, but try to keep hips/chest facing the floor.

Knee out to the side, then heel up to the back. That’s one rep. Here’s a handy breakdown if you need more deets!

G’luck! See the rest of the daily challenges here: Hardcore Holidays

Hardcore Holidays! Day 3 Stocking Stuffer: 200 Mermaid Side V-Ups

You can make it 200 total (100/side) or 200 per side: up to you!

Make it easier: bend your knees, use your arm for support, place a cushion beneath your tush for comfort (not cheating. Still hard), and reduce range of motion: if u can feel it in your obliques, you’re good. Roll on to your booty slightly as you lift.

Make it harder: do the opposite, lol. Straight legs, no arms, etc. Without rolling on to your butt, you may not lift as high, but the contraction is bigger. No worries. (Cushions allowed!). Uncross the feet and use your thighs to keep your legs together.

Psychos: leg weights baby. You can also put a dumbbell/plate between your legs for a bigger challenge. Make the lift explosive (power up quickly) and lower slowly and controlled. Reach as high as you can.

Tip: if your back hurts, focus on drawing in the core. You can also do these in bed. :)

How To Do It

A. Lie down on your side. Arm closest to the floor comes out in front of you for support OR you can prop yourself up on your elbow (easier). Top arm reaches over and behind the head, extending the body line. Feet are crossed (like a mermaids tail). 

B. Keeping feet crossed and legs straight, lift and twist feet towards the ceiling. Your hips and booty will roll slightly inward as you reach your top hand towards your toes and raise your torso from the floor. Use your obliques and not your legs to do the lift.

C. With control, lower back down to starting position and repeat.

It’s Day 3 of the 14 day challenge! Get the details here and catch up!