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. :)

Maxed Out: 500 Rep Bodyweight Challenge

Loved this circuit! Intense, quick and dirty total body, no equipment required.

Find beginner & advanced modifications, photo demos and rep suggestions here.

Wicked Warmups: Crescent Lunge To Side Plank

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!

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

Single Arm Climbers

These are considerably harder than regular mountain climbers, so expect to slow down a bit. Focus on form and not speed. (having a dumbbell underneath your planted hand MAY help if you have wrist issues).

*Not recommended for beginners. It’s ok homies, try the regular version until you can work up to this (this took me YEARS). :)

How To Do It

A. Start in plank position, and step one foot in as far as you can towards your hands, planting your heel (if you can) into the floor. (landing on your toes may put too much strain on the knees - listen to your body). Your opposite hand stays planted on the floor and your other hand swings back behind you, on the same side as the planted foot.

B. Find your balance, then hop and switch your feet, keeping your planted hand firmly on the ground, and swinging your free arm forward. Use your core to switch, and work to keep your butt down throughout the move.

C. Continue hopping your feet out and in for 30-45 seconds, then switch sides.

This is CRAZY core work: focus on tightening your core to really get the most out of this move and practice proper form.

If this is too difficult, you can step the feet in and out OR swap in regular mountain climbers. :)

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

Hardcore Holidays! Stocking Stuffer Challenge Day 13! 80 Switch Kick Ups

This is a challenging (and FUN) total body combo that will target everything, get your heart rate going, and really hit your core & booty. No equipment required. :)

Challenge yourself! Make this harder by moving as quick as you can, staying on the same side instead of alternating (40 per side) or using the advanced modification below. Do not sacrifice form for speed. Like all other challenges, you can split up the reps any way you like. 

How To Do It

A. Start in plank. Hands under your shoulders, core tight, and eyes forward.

B. Step one foot forward into a deep runner’s lunge. Hands on the floor. You may need to walk the foot forward, depending on your flexibility.

C. Press through the heel of the front foot (not the back foot) as you stand and swing your back foot forward into a straight leg kick. The straighter the leg, the harder this is (use your core). Ideally, you’ll want this to be ONE motion, but you can tap your foot down at any time for balance if that’s too hard (lunge, stand with both feet, then kick).

D. Swing your leg back into runner’s lunge, and step both feet back to plank. Repeat switching sides, swinging the opposite leg forward into runner’s lunge.

BEGINNER Modification: omit the plank, and do a step back lunge to a front kick instead. 

ADVANCED Modification: From runners lunge, hop and switch your feet in one motion (don’t come back to plank, but switch from side to side, like alternating froggers - see here), keeping your butt down.

G’luck! Kill it!

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Anyone up for a core challenge?

Single Arm Froggers are mighty tough, but very effective (with a cardio bonus). Take your hands out wide to support your weight and beginners can step back instead of hopping.

Tip: focus on shooting the legs straight back and take your feet out wide in plank to help you stabilize.

Goal: 20-30 per side, split up however you like! :)

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. ‘

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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! 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!

Hardcore Holidays! Stocking Stuffer Challenge Day One: 200 Step Ups With A Twist! (100 per side)

Step ups are wicked to build strength in your legs (and you can do them anywhere!) Adding an oblique twist gets your core & inner thighs involved, and works on your balance.

Scale these to your level! Beginners can start with 10 per side for 10 rounds. Intermediates can opt for 25 per side for 4 rounds. Advanced, try 50 for 2 rounds. And of course you can do these throughout your day too.

Tips: Place chair against a wall if you’re nervous about it moving. Step fully onto the middle of the seat, and push through your heel to lift you up. Use your obliques to twist: you should feel it in your core.

Modifications: omit the twist, use a smaller surface, and alternate sides to make this easier. Advanced can use a weight to increase the challenge (I’d use my sandbag: http://amzn.to/TjyE1f)

Alternatives: try it from the floor. Do a static lunge, and raise your back knee for the twist. Use your obliques and core to bring the knee to your elbow.