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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.

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

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

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.

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Snowed in?

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!).
 
I used to HATE to shovel, but I found a few ways to make it really fun. Add your own tips below! 

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.

Read More

Sandbag Elevated Hip Bridge
Ultimate Sandbag Website (All Models) 
This is tough even without the sandbag (you can use anything as extra resistance really: no sandbag needed! Just make sure it can sit on your lap without falling). If this modification is too hard, or it hurts your wrists/shoulders, choose the modification that’s right for your level.
Tips

- Press through the heels, and tuck your hips under your pelvis to engage your glutes.
- Hands directly under your shoulders: adjust for comfort.
- No need to lift high: even a mini-lift is enough.
- If you experience discomfort, strain or pain? Stop. This move is not for everyone. Try a different modification if needed (including from the floor), and you’ll still get the burn without the ‘ugh’.

See other hip bridge modifications & instructions here
Advanced? Try this modification instead of the elevated hip bridges in the Booty Murder 2.0 circuit.
Ultimate Sandbag Website (All Models)

Sandbag Elevated Hip Bridge

Ultimate Sandbag Website (All Models)

This is tough even without the sandbag (you can use anything as extra resistance really: no sandbag needed! Just make sure it can sit on your lap without falling). If this modification is too hard, or it hurts your wrists/shoulders, choose the modification that’s right for your level.

Tips

- Press through the heels, and tuck your hips under your pelvis to engage your glutes.

- Hands directly under your shoulders: adjust for comfort.

- No need to lift high: even a mini-lift is enough.

- If you experience discomfort, strain or pain? Stop. This move is not for everyone. Try a different modification if needed (including from the floor), and you’ll still get the burn without the ‘ugh’.

See other hip bridge modifications & instructions here

Advanced? Try this modification instead of the elevated hip bridges in the Booty Murder 2.0 circuit.

Ultimate Sandbag Website (All Models)


“Holy SCHMOKES! just finished booty murder 2.0 … could only get through 2 rounds! WOW!!” Via Lena

Did you miss Booty Murder 2.0?
It’s intense, but anyone can modify it for their level! Send me your times once you bang it out! Instructions and details here.
xo
 

Holy SCHMOKES! just finished booty murder 2.0 … could only get through 2 rounds! WOW!!” Via Lena

Did you miss Booty Murder 2.0?

It’s intense, but anyone can modify it for their level! Send me your times once you bang it out! Instructions and details here.

xo

 

ZCUT 30 Day Challenge! Day 1 today!

Did everyone get their ZCUT dvd’s on time? Mine are still waiting to be delivered (kept missing the delivery man, but at least they’re in town!). Hoping to get my hands on them by the end of today.

There’s still plenty of time to join in - the 30 days starts whenever you do! Join in for giveaways, prizes, motivation and more.

GIVEAWAYS 

1. 1 Warriorz tank top at 8pm EST tonight (February 1st)! Join the group, and you’re entered to win! (pictured above: comes in black, white and pink)

2. TWO ZCUT DVD’s this weekend! If you aren’t sure about the DVD’s or shipping is too expensive, make sure you’re JOINED the group for a chance to win! (UK, CANADA, USA and international: spreading the love everywhere!).

Loads more prizes coming up during the 30 day challenge too- I hooked us up pretty good! 

DVD pic via Haley from our challenge group! She was excited to get her DVD’s!

Bulgarian Split Squat

Beginner alternative: Static or walking lunges

Advanced alternative: Added weights (sandbag, dumbbell or medicine ball)

Works: legs, quads, glutes

How To Do It

A. With or without dumbbells, stand in a staggered stance, with one foot in front of the other. Place toes or the top of your foot (laces) on an elevated surface like a chair, bench, stability ball etc. Adjust your stance as needed.

B. Slowly, lower your body down in one straight line as far as you can (imagine you’re sinking down like an elevator). Place weight in the front heel (back foot used for balance only), and keep knees over your toes. If you can wiggle your toes at the bottom of the squat, you’re in the right position.

C. Lower slowly, then raise back up quickly. Repeat.

Aim for 10-20 per side, for at least 3 sets

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As some of you know, the ZCut Power Cardio DVD is currently only available for shipping in the US. 

If you’ve been frustrated trying to get your own copy of the DVD in Canada or abroad, I found an online solution that might help you out! Testing it now with a friend, and so far so good (10 days shipping total). Would love your feedback if you’ve tried it out yourself! Click here to read more.

Don’t forget to join the 30 Day ZCut Power Cardio Series Challenge! We’re kicking things off with a Warriorz Tank Top Giveaway. We start February 1st, 2013, so there’s still time to join! Click here for info and invite your friends! 

Buy the DVD. 

fitvillains:

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This workout’s awesome. Bodyweight only, great for all levels (advanced, try doubling the reps and doing 2 rounds instead of 4)

WARNING: BRUTAL metabolic meltdown coming through!

This workout will leave you dripping with sweat and you’ll need to dig DEEP to finish all 4 rounds. It’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, no equipment required! You can kill this anywhere and with anyone.

I really LOVED this workout, and so did my bootcampers! Give it a try, but be prepared to SWEAT! Take breaks when you need to, and hydrate throughout.

9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.

How To Do It

Read More

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Squeals! Jumps! Pumps! Yays! I haven’t been this excited about a DVD in a LONG time. Can’t wait to get my hands on it. Yay Zuzka!

3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.

I’m thrilled that it fits all my criteria for awesomeness in a DVD: not too expensive ($15.95 plus shipping), tons of workouts (over 12! I KNOW!), a realistic diet plan (IF you need one: very simple, pretty much the same things I recommend: clean eats, not being obsessed, making room for treats), intense & short workouts, a calendar, and designed by one of the most bad ass ladies I know.

ALL for only $15.95.

At the moment, it’s only shipping within the US. I had it shipped to a friend in the states, then waiting for it to arrive here.

To celebrate the release, we’re doing a 30 day challenge group, starting on February 1st 2013! This gives everyone a little bit of time to get their shipments, and for those of you who aren’t sure yet, you can follow along, get instant feedback and learn about the DVD from real people before investing. It’s an open group, so invite your friends! 30 Day Challenge Group.

Will be posting progress on Tumblr too, so no worries if you’re not on Facebook! I love all my peeps, won’t leave you out! xo

DVD details here (Paypal & Credit Card orders)

Amazon orders here.

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