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Deadman Burpees
This is my ALL time favorite burpee modification (and it’s a lot of fun too)! While it’s essentially the same as a regular burpee, lowering fully to the ground and extending your arms helps target the muscles in your back as well. If you’ve become bored with regular burpees, this is a great way to mix things up. :)
How To Do It

A. Lower yourself to the floor, extending arms and legs out (like an X). Think ‘dead’, lol.
B. Draw your hands into your chest very close, and keep arms tight to the body as you press up into plank.
C. Hop or step your feet into a deep squat. Chest up and eyes forward!
D. Stand. Add a jump if you can! Repeat and reverse the motion.

These are hard, but beginners may enjoy the mini-break on the floor! Go your own pace, and add speed when you can.
Advanced peeps can add a ‘superman lift’ at the bottom: lift both arms and legs off the floor while your belly’s on the ground.
Turn it into a workout! Try any of the 3 challenges posted here, depending on your level. Deadman Burpee Challenge
Kill it!

Deadman Burpees

This is my ALL time favorite burpee modification (and it’s a lot of fun too)! While it’s essentially the same as a regular burpee, lowering fully to the ground and extending your arms helps target the muscles in your back as well. If you’ve become bored with regular burpees, this is a great way to mix things up. :)

How To Do It

A. Lower yourself to the floor, extending arms and legs out (like an X). Think ‘dead’, lol.

B. Draw your hands into your chest very close, and keep arms tight to the body as you press up into plank.

C. Hop or step your feet into a deep squat. Chest up and eyes forward!

D. Stand. Add a jump if you can! Repeat and reverse the motion.

These are hard, but beginners may enjoy the mini-break on the floor! Go your own pace, and add speed when you can.

Advanced peeps can add a ‘superman lift’ at the bottom: lift both arms and legs off the floor while your belly’s on the ground.

Turn it into a workout! Try any of the 3 challenges posted here, depending on your level. Deadman Burpee Challenge

Kill it!

Body Burn Out: My sweat today!
Love this workout (I love all my workouts. #biased).
Using 20lb dumbbells this time around: choose a weight that’s right for you (even if it’s no weight). Water bottles can be used as dumbbell replacements: focus on the muscles and use a full range of motion.
What I like about this workout is that it has options. You can do the 16 minute AMRAP, rounds for time or timed intervals. I’m doing 4 rounds for time, but since I’m using a heavier weight, I’m not trying to beat my previous score (17:38). Instead, I’ll have two scores, one with 10lb weights and one with 20lb weights.
Give this a try today! It’s short and sweet, and can be done pretty much anywhere. Modify the moves as needed (read the descriptions) and take out the jumps if you need a quieter workout.
xo

Body Burn Out: My sweat today!

Love this workout (I love all my workouts. #biased).

Using 20lb dumbbells this time around: choose a weight that’s right for you (even if it’s no weight). Water bottles can be used as dumbbell replacements: focus on the muscles and use a full range of motion.

What I like about this workout is that it has options. You can do the 16 minute AMRAP, rounds for time or timed intervals. I’m doing 4 rounds for time, but since I’m using a heavier weight, I’m not trying to beat my previous score (17:38). Instead, I’ll have two scores, one with 10lb weights and one with 20lb weights.

Give this a try today! It’s short and sweet, and can be done pretty much anywhere. Modify the moves as needed (read the descriptions) and take out the jumps if you need a quieter workout.

xo

Can you guess what move this is? Hint: they don’t like you either. :)

Can you guess what move this is? Hint: they don’t like you either. :)

Elevated Hip Bridge ‘N’ Fly

Booty magic, with a little chest action. Click on the link for modifications & details!

Elevated Hip Bridge ‘N’ Fly

Booty magic, with a little chest action. Click on the link for modifications & details!

Sorry it’s been taking so long! Fell off the ‘pinning’ wagon over the summer, but slowly making a comeback. Now you can stop sending me messages to get “on it”, lol. See? I listened! :)

Get all my moves in one place, by following the “Fitness Challenges" board.

Bam!

Reverse Plank Leg Lifts

These are hamstring and booty magic people! Also very tough. Come down to your forearms if you need to, and bend the knee slightly to make this easier (like a tabletop).

How To Do It

  1. Come to a reverse plank position, creating a straight body line, up on your hands. Push your hips up towards the sky, and connect your heels to the floor. Hands should be directly under your shoulders.Tighten your core & glutes, and work to keep your hips up towards the ceiling.
  2. Transfer the weight to one foot, and lift one leg up towards the sky. Use your core to get your leg up as high as you can, pointing the toe. Hold for 2-5 seconds, then switch sides.

Aim for 30-60 seconds, alternating sides. 

If it gets difficult, simply hold the reverse plank. Make sure your shoulders stay in line with your hands, and you don’t lean too far forward or backwards. Fight to keep those hips up!

Mountain Climbers (with toe tap switches)

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. 

This is FINE for beginners (and very challenging), so stick to it if you’re still working on them. Tip: if the floor is too challenging, place your hands on a bench or couch. Fab tip for those still working up to climbers on the floor.

If you’re more ADVANCED, try to think of mountain climbers as RUNNING on the floor. Hop each foot in and out (never return to a full plank), and tap the toe in each time (connecting with the floor). Knee, then switch. Knee then switch. As fast as you can.
This is MUCH more challenging and engages your quads in the movement big time. It MAY slow you down, but that’s okay! Work up to rocking them. :)
P.S - Booty down and EYES FORWARD! Lol, I know it’s tempting, but don’t look at your feet. You’ll curve your neck inwards and end up misaligning your shoulders and hands. Keep your eyes straight and shoulders directly over your hands.

Squat ‘N’ Kick!

Targets: Booty, legs and core.

I love squats. I love kicking. Need I say more? I LOVE these!

Squats with a kick are fun, fab cardio and a twist that uses a bit more of your body. It works your core, inner thighs, glutes and is a heart rate mega booster.

You do NOT need weights. This move is amazing body weight only: just move a little faster if you can. I’m using a sandbag (doesn’t she photograph well? I love her), but you can use dumbells OR do it prisoner style (hands behind your head).

How to do it….

A. Feet wider than hips, chest up, shoulders back: squat down and back into a deep squat. Take your feet out wider to squat down a little more if you can.

B. Come up to standing as you lift one leg out and forward into a push kick (imagine you’re pushing open a door). Try not to lean back as you kick and use your core (not your hip flexor) to lift up the leg. Think about bringing your hip up to your rib cage.

C. Sink back down in the squat and repeat on the other side.

Kill these! Work up to 20 or so, then increase your weights (if using dumbbells, place them by your shoulders).

Like my sandbag? Deets here!

Plank Leg Lifts

Works: Booty & Core

Use your glutes to lift (not your low back) and tighten your core to keep from swaying from side to side. You can do these from the forearms as well! 

Plank tips

  • Keep shoulders directly over hands. Eyes should fall in FRONT of your fingertips. Don’t look at your feet!
  • Keep quads, core and glutes contracted throughout the move. This will help with balance.
  • Take feet wider apart to make it easier on your core.
  • Keep neck relaxed. :)

See ALL my favorite moves on my Pinterest board!

Runners Lunge Tap Ins: Body Weight Booty Bustin!

Don’t let my smile fool you! These are TOUGH!

I’m wee (5ft 2in) & fairly flexible, so it’s easier for me to place my hands on the floor (I don’t have far to go!). If you’re taller or less flexible, you can place your hands on yoga blocks, dumbbells or even a small step or bench.

The KEY to this move is keeping your booty down and chest UP. Keep your eyes forward and work to avoid popping your butt above chest level. Back is flat and you’ll need to use your core to shoot your leg back behind you.

How To Do It

A. Place hands on the floor and step back into a deep runners lunge. Chest is open, back flat and weight driving through the front heel. Shoulders, hips and knees should form a straight line with your back foot. (It’s okay if you need to adjust your footing for comfort).

B. Staying low, and keeping weight ALL in the front heel, tap your back foot in next to your front foot. This is a TAP, not a step: keep weight in the front heel. Chest is up and hands stay in position. Keep your butt from popping into the air.

C. Shoot the same leg back into runners lunge. Get as deep into the lunge as you can comfortably. Repeat on the same side.

Aim for 15-20 reps on each side! Try 3 rounds. Form is more important than speed, but once you’ve ‘got it’, try to move a little quicker.

Beginners: try it alternating sides if needed. Butt’s down please! :)

Tabata style: try 20 seconds per side, alternating sides for 4 minutes. (8 intervals of 10s rest & 20s work).

TRX Yoga Kickbox Fusion

I’ve been patiently waiting for my TRX Trainer to come in from Amazon (various shipping issues - some my fault, some there’s). It’s FINALLY coming in this week and I’m giddy with excitement. I’ve worked with a friend’s TRX for over a year (whenever I could grab it) and am looking forward to finally having my own! Yay, new toys!

I mix things up constantly, and am ALWAYS looking for tools that are multi-fuctional, offer TONS of options and variety and are easy to store/take with me. TRX fits the bill! Loved some of the core training exercises in the video above (Steady Sorceress is my fav).

Do you have a TRX trainer at home? How do you like it?

Gliding Run

Works: Legs, Inner Thighs, Core
Equipment: 2 Small Towels

How To Kill It
Stand with feet shoulder-width apart, a towel under each foot, and arms by sides, elbows bent 90 degrees.
Keeping abs contracted, slide left foot forward, bending knee 90 degrees, and right foot back, while driving right elbow up and left elbow back (as if running).
Switch legs and arms in one flowing motion.
Continue “running” for 1 minute.
Originally published in FITNESS magazine, October 2009.

Gliding Run

Works: Legs, Inner Thighs, Core

Equipment: 2 Small Towels

How To Kill It

  • Stand with feet shoulder-width apart, a towel under each foot, and arms by sides, elbows bent 90 degrees.
  • Keeping abs contracted, slide left foot forward, bending knee 90 degrees, and right foot back, while driving right elbow up and left elbow back (as if running).
  • Switch legs and arms in one flowing motion.
  • Continue “running” for 1 minute.

Originally published in FITNESS magazine, October 2009.

Long, Strong, Lean & Mean: Easy At Home Circuit

Complete all 8 moves for the prescribed reps OR for 30-60 seconds each. That’s one circuit. Rest 1 minute & repeat 2-3 times.

No equipment necessary. A pillow & a mat are recommended.

This is a great workout to do while you’re watching TV, or just kicking it at home. Go your own pace.

Circuit

Note: Complete a 5 minute warmup before beginning the circuit, and stretch afterwards.

My Playlist: A little slower than usual, but I was browsing through some old favorites and couldn’t help myself. :)

Lean Mean by Yona Cuna on Grooveshark

Glute Bridge With Squeeze

12 Reps

Lie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep.

Uneven Pushups

6 Reps Per Side

Get into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.

Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.

Inverted Hamstring

10 Reps Per Leg

Stand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep.

Alternating Superwoman’s

10 Reps

Lie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep.

Star Ups

12 Reps

Lie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep.

Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.

Scorpion

10 Reps Per Side, Alternating

Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep.

Downdog Sweep

4 Reps

Starting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep.
Side Plank Reach

12 Reps per side.
Assume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep.

Source: Women’s Health ‘Swim Your Butt Off

Ball Pike & Knee Tuck

Targets: Core & shoulders.

How to do it:

  • Start in a push-up position with your shins resting on a stability ball.
  • Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms. Hold for 2-3 seconds and roll back to start. Keep your head in line with your spine throughout the movement (eyes between your hands).

Modifier: Do a knee tuck instead (see pic). Draw your knees into your chest and back out. Advanced peeps can try the knee tuck with a twist to hit their obliques.

Keep your core tight throughout the movement, and keeping your quads contracted will help with balance.

See full workout: Whip Your Balls Out!

Total Body Toners from Jessica Smith TV

Give some of these a try for a total body, fat blasting routine! Repeat the circuit twice for an intense workout.

Click here for a 10 minute follow along Kickboxing Abs routine by Jessica.

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