Recent Tweets @fitvillains
Stuff I Dig
Posts tagged "core"

Elevated Burpees

Want to take your burpees to the next level? Try them ELEVATED. Not the best photos here, but hopefully you get the gist - read the instructions below if it’s not clear.

(tip: best to plant your chair or bench against a wall so that it’s sturdy and won’t move. Place feet on the seat of the chair and keep hands wide for balance).

GO SLOW with these. Speed comes later. Adjust yourself in each position if needed.

Elevated Burpee Instructions

A. Squat and bring hands to the floor, stepping one foot on to your chair/bench, then the other. Keep a flat back and tight core in plank. Eyes forward (though it’s okay to glance to make sure you’re in the right spot).

B. One pushup with elevated feet (optional).

C. Step one foot in to the outside of your hand, then the other, until you’re in a low wide squat. Butt down if you can.

D. Jump. Repeat.

Goal: Try 3 sets of 10 in your workout this week! If that’s too easy, try a 50 rep challenge for time!

16 Day Killer Kixie Challenge! Day Seven: 120 Single Leg Deadlifts

Boooooooty! This move requires great balance, so feel free to tap the back foot down or use a chair or wall to help you out. Whatever you do USE your core and hamstrings to do the work: you shouldn’t feel this too intensely in your lower back.

Single Leg Deadlifts

*Advanced: use weight! The single leg version is challenging and should be done with a lighter weight (to start).

If you’re used to doing heavy deadlifts at the gym, this is a good “at home” alternative that doesn’t require heavy equipment. (I usually use 15-30lb dumbbells, but I’d use 10lbs for this high volume challenge). Use dumbbells, a sandbag, or even a heavy book or bag: whatever you got. Hold it in one hand or both hands as you lift and lower.

A. Stand on one foot, keeping a slight bend in the standing knee. Engage your core and find your balance by focusing on a spot on the floor 6 feet in front of you.

B. Driving your lifted knee up to hip level, transferring your weight to one foot. Slowly, hinge forward from the hips (think chest to floor), and keep hips neutral. Remember to focus on that one spot on the floor. Drive your lifted leg to the back of the room as you hinge forward (leg bent or straight).

C. Using your glutes & hamstrings to do the lifting (really: VISUALIZE it), keep your back flat as you power back up to starting position. Tap your foot down for balance if needed, and repeat on the same side.

Tip: think about powering up from the hamstrings and hips: engage your core to drive yourself down and up, and focus on using the glutes - NOT YOUR BACK - to do the lifting. GO SLOW: THIS ISN’T SPEEDWORK. If you feel this in your low back, it is doing too much of the work. Switch to an easier modification (tap down, use less weight etc) to work up to proper form.

Kill this!

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

image

16 Day Killer Kixie Challenge! Day Five: 150 Opposite Arm Leg Extensions (or 100 Supergirl planks)!

This was harder than I thought it would be! Day 6 is a rest/stretch challenge day, so if you see this late no worries! Save it for tomorrow. :)

I love this move: it’s a great back, core and glute strengthener, and I often use it in my warm ups, recovery intervals or cool downs. There are a few ways to do it, including a weighted option, so see tips below!

(**Advanced peeps can also try 100 Supergirl planks instead: VERY tough! See descriptions and modifications below. :)

As always, you can try to do these all in one shot, spread them out over the day or use them in a circuit! This move pairs well with core work from the floor (hip bridges, ab work, pilates) or when used as a recovery interval for hiit training. Try 15 per side (30 reps), then 1-5 minutes of cardio and repeat for 5 rounds.

image

TABLETOP POSITION (demo here: http://youtu.be/m3mwH8BxXf0

A. Start on all fours, with hands and knees about shoulder width apart. Place a pillow under your knees for comfort if needed.

Read More

image

16 Day Killer Kixie Challenge: Day Three, 50 Killer Core Combos!

A little different for day three! See below for a few ways you can do this challenge: pick the right one for you!

(and PS: This one’s brutal, but is was so much fun, I swear! Give it a go, try it with friends and don’t be intimidated! I had so much fun getting my groove on with this: goes really well with music if you can get it on an 8 count. :)

And just what’s a killer core combo, you may ask? Well, it’s a series of 4 exercises repeated as quickly as you can. 1 combo = 1 rep.

Day Three: Killer Core Combo

A. 1 x Deadman Crab Kicks (2 kicks = 1 rep).
B. 2 x V-Ups
C. 1 x Rollup & Jump
D. 1 x Burpee & Tuck

All 4 = 1 rep.

I know, right?!

A FEW WAYS TO DO THIS CHALLENGE

Read More

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. :)

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

Love this move! It’s great to throw into any circuit, and is especially awesome for your warm up: the dynamic motion pumps blood into your whole body, gets your heart rate up, and provides a gentle stretch all at the same time. 

Modification: come to your knees for the side plank, or omit it all together. Instead, try adding two swivels: in plank, cross your knee to the opposite elbow.

Not flexible enough to step your foot through? Try this with your hands slightly elevated on a sandbag, dumbbells or a small bench. It makes it easier to step through to crescent pose, and when you get better you can lower down.

How To Do It

A. Start in plank: hands directly under your shoulders, butt is down and core is tight. Flex your quads and work to keep your hips from sinking (keep your eye line just between your hands and try to look forward a few feet).

B. Keep your butt down as you step one foot forward into a runners lunge. Some people MAY need to help their foot forward with their hands: totally okay. As you get more flexible, it will become easier to do it in one step. (see modifications for other suggestions)

C. Plant your foot firmly into the ground as you lift your hands into the sky. Keep hips facing forward. BEGINNERS: no need to lift your hands up if it’s too difficult. Place them by your hips; just get them off the floor into a high lunge.

D. Replace hands to the ground and step the front foot back to plank. Rotate your body open to one side, keeping your shoulder in line with the hand (my feet are staggered, with the top foot in front of the bottom foot). Hold for a moment, then come back to plank. That’s one rep. Repeat with the crescent lunge and side plank on the opposite side. 

Try for 10-20 reps in your warm up on your next workout! :)

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
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

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!

Hardcore Holidays On Tumblr

Follow the challenges on Pinterest

Follow the challenges on Facebook

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.

imageAlternative 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

Related Posts Plugin for WordPress, Blogger...