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!
You don’t know what you can do until you try!
Leveling up is all about trying new things (and sucking HARD at them), until one day you’re like “holy shizz! I did it!”. It took me forever to work up to holding this pose (and lifting/lowering my leg while doing it), and now it’s one of my favorites.
Not every workout or exercise has to push you out of your comfort zone, but the more challenge you add, the faster you grow. Think of 2-3 exercises you suck at and incorporate them 2-3 times a week for a bit. You’ll be amazed.
No need to try this move though! It’s not for everyone. Choose exercises and intensities that lie just outside but close to your level and skill set. Heavier weights, adding instability, adding height, adding duration (time), shortening your rest periods, tryin’ new exercises or classes: all ways to level up faster.
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Don’t judge a video by it’s title! This is a good watch. Try not to heart this guy too hard. :)
I had a gentleman ask me once how my message relates to men. I responded “how could it not?”. Women represent half the planet: mothers, daughters, sisters, girlfriends, friends, co-workers, aunts, nieces, best friends, wives and more. Pretending like the pressure to be perfect is simply a female issue is absurd: it affects every relationship we have and our impact on the world around us.
We have AWESOME dudes following this blog as well, and it means a lot to have their support and energy when dealing with body issues for women (or everyone). For health enthusiasts, it really shows we’re all on the same side, you know? Male trainers and health advocates have a major voice when it comes to promoting health and realistic goals for women.
(P.S- those eyes).
hey! i just wanted to share. I read a lot of your stuff and its finally inspired a change for me. I have been constantly trying to slim down and always seemed to plateau and get sad and give up. But after following you it has helped me change my view on things. Instead i am no longer focuses on the inches and instead focusing on my fitness and health. I am officially training for a Spartan Race! super excited! Finally focusing on just getting fit for a bigger cause than just my image and not starving myself. I am eating healthier, but if im hungry i eat, just smart options (; So i just wanted to thank you for that!
- Awesome. :) Made my day!
I LOVE adding new things into my repertoire to combat boredom, and it’s been a minute since I’ve been this inspired!
LOADS of moves I’ve never seen or thought of in this one, so I wanted to share it with you. BUT they aren’t for everyone: I would have hurt myself trying some of these on my own a few years back. I’m not against trying new things nor am I the kind of person who will tell you to avoid it or you’ll get hurt (not your mama), but I will ask that you be careful and listen to your body. None of these moves make you more bad ass at life: they might just be fun if you’re at that level AND are into changing things up.
My only qualm is the label “for women”. Vaginas and breasts don’t come with their own set of workout rules or limits, lol. Neither do penises. That said, this is an AWESOME compilation video if you’re intermediate to advanced, need no help adjusting exercises on your own (no instruction given), and are a novelty freak like me. Boys too.
Spiderman Kick Throughs are my first thing to try as soon as my body is feeling better (skip to 2:48). Love the rhythm. :)
(P.S - Did I use the term “minute” right? I’m so hopelessly unhip, and I’ve been scared to “drop” it in case I mess it up, lol. All I have is google, friends. Be kind. :)
Enjoy!
We’re all different, and you gotta do YOU.
YOU includes a history that you need to work with to make the best decisions for your body: the way you approach your diet and training needs to work for all of “you”.
Some people are totally amazing at moderation. They can have treats in the house, and eat them when desired, without finishing the whole box or bag. Others might struggle more with it, and having treats in the house is too much pressure for them. They might feel like willpower failures, but the truth is they aren’t. All it means is that in order to make the best decisions for themselves, they might need to be more diligent about controlling their environment. That’s empowerment, not weakness: a former alcoholic who refuses to keep booze in the house isn’t weak, but rather doing what they need to do. The same goes for people who might need to calorie count and those that don’t. Or those that need trainers/buddies to workout and those that don’t (sometimes you’re better off with friends and sometimes, it’s not the best for you). When you employ techniques, sometimes you need to base them on WHO YOU ARE. Not necessarily who you’d like to be. In short, it means keeping them realistic to your current situation.
If you can’t seem to commit to an hour a day, there’s nothing wrong with 20 minutes. If you can’t ever seem to make a morning workout, maybe a different time works best. If you have tried and absolutely HATE broccoli, there’s no need to eat it. There are far too many veggies in the world for broccoli to be the end all be all. Try something else.
I’d love to be the person who can keep treats in the house and never touch them. But I’m not that person. If I buy them, I’ll eat them. If I eat them, I often feel shitty on the inside and my workouts/life suffer for it. I’d also love to be the kind of person who loves going to the gym, but I’m not. At-home workouts are what works best for me, and I focused my energy on making them awesome with tools, research and by making my space conducive to home sweating. I used to feel guilty about this (as a trainer, I suppose it’s weird to hate gyms), but I realized there are loads of people like me who can benefit from at-home training experiences. I simply stick to what I do best and kick as much ass with it as I can.
In addition to your routines, your goals should also reflect your own self-awareness. My example would be the fact that I’m not pursuing goals related to incredible leanness, six packs or getting the lowest body fat percentage possible. For some (especially those competing), these are goals they attribute to success and they work really hard to get there. For me - due to my history- these are goals I attribute to disorder: it can be dangerous for me to focus too heavily on aesthetics or numbers. I don’t feel empowered when I micromanage my diet: I feel out of control. I don’t feel good about measuring my body fat percentage against other people: I feel obsessed. It would be very easy for me to pursue those goals, especially with the support I’d have from MANY awesome people. I even feel as though I “could” do it and keep my body in fairly good health too (or at least try). But because of my history - because of my self-awareness OF that history - I’d be poking a sleeping dragon. It wouldn’t be healthy for me to pursue those goals given my history with body image and food.
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!
MAXED OUT CIRCUIT: 500 REPS OF BODYWEIGHT BRUTALITY
This was my workout today! It’s a simple, 4 move, circuit that will get your heart rate up and challenge your entire body. No equipment required, but you need to dig deep to finish all 5 rounds. I was DRIPPING with sweat and was dying by round 3!
If you’re doing this with me today, here’s a tip: Slow down and make each rep count. It’s easy to rush through workouts, trying to get the fastest time possible, but I want you to focus more on form than speed. It’s great to whip through a tough section quickly, but you’ll get more bang for your buck by using a full range of motion (getting low, going deep, extending your arms) than from blasting through. With each rep, try to make it as ‘perfect’ as you can: if you need a mini-break halfway through, take one! Keep going when you’ve caught your breath and don’t stop until you’re done.
Maxed Out Circuit: 5 Rounds of…
- 40 Sprinter Lunge Hop Ups
- 30 Side Plank Oblique Rotations
- 20 Drop Squat & Tuck
- 10 Single Leg Pushups
Novice/Beginner (low impact, no jumping)
- 20 Step Back Lunges
- 20 Modified Side Plank Rotations (keep bottom leg bent and on the floor as you rotate OR come on all fours as you alternate arms. You can also try this with a straight body, but elevated: your hand rests on a couch or chair instead of the floor).
- 20 Squat & Kick (sink down into a squat, and kick forward as you stand. Repeat switching sides).
- 10 Pushups (any modification: from the knees, against a wall, etc).
Advanced
- 40 Weighted Lunge Hop Ups (keep dumbbells by your sides as you perform the lunge and hop up).
- 30 Side Plank Flys (see description & pic here)
- 20 Drop Squat & Tuck
- 10 Elevated Single Leg Pushups (elevate feet on a chair, bench, medicine ball or stability ball to make it harder)
Give it a try and let me know how you did! xo
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!
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. :)
Check-in time! Are you doing the ZCUT Power Cardio Series challenge? How’s it going?
LOVE the feedback from you guys and the support in our group! It’s never too late to join and you can start the 30 day challenge anytime.
ZCUT POWER CARDIO SERIES DEETS
3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.
ALL for only $15.95.
Got questions? Ask the people doing the challenge in our 30 Day Challenge Group.
DVD details here (Paypal & Credit Card orders)
Amazon orders here.
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
Lawn Mower Pull & Press
Find a weight that’s challenging, but where you can keep up a decent pace. You can also do this with no weights: focus on squeezing the muscles as if you had one.
*I’m using ONE 15lb dumbbell, but you can use a dumbbell in each hand (two) as well. This is a better option if all you have is very light weights at home.
How To Do It
A. Stand with feet wide, toes pointed out, with one dumbbell up by your shoulder.
B. Rotate into a deep lunge on your opposite side, bringing your hands towards (but not touching) the floor. Press your bodyweight into the heel of your lunging leg, and keep hips neutral.
C. Push through your heel to return to the starting position, pulling the dumbbell up by your shoulder: do this with intention, like you’re pulling on a lawnmower cord.
D. Twist and rotate your body to the opposite side, pressing the dumbbell overhead. Use your core to stabilize yourself, and come up on your toe to help you twist your hips towards the opposite wall.
E. Repeat 10-15 times, then switch sides.
Tips
Stay light on your feet to make this motion fluid: once you get the rhythm, try to think of it as one movement instead of broken into parts. Staying on the balls of your feet will help you pivot without straining your knees or hips.
Pay attention to your hips & core: hips should move with your body and core tight throughout.
With all the snowstorms that have hit the east coast, many of you are probably dreading having to head out to shovel, but I swear, it can be so much fun (and a sick workout)! Shoveling is insane cardio & total body work: just 20 minutes can leave you breathless, burning and sore for days. Like running or obstacle racing, it’s also a “mission” which can help keep you motivated throughout (starting is a another issue, but once you’ve started, you’ve got to finish!).
Ideas to make shoveling more awesome than ever…
1. WICKED TUNES. Duh. Loud and proud, unless it’s too early. Eye of the Tiger works really well. 80’s anthems, hip hop, rock etc… A fun playlist keeps things moving and cuts your time down. Play them from your car or speakers, but try to avoid earphones if you’re shoveling in high traffic areas (too many accidents).
2. RACE A NEIGHBOUR. A LOT of fun AND gets the job done faster! If your neighbour’s snowed in, suggest a friendly wager. If you have kids/multiple helpers, make teams! Losers makes hot chocolate for the winning team. Bam.
