I am surprised by how much sex I have had in my life that I didn’t want to have. Not exactly what’s considered “real” rape, or “date” rape, although...”
Sexy Sweat in 400 Reps via Body Rock TV
This is an oldie but a goodie! It’s all about reaching your personal bests. By the end you will have completed 400 reps.
Beginners, you can choose the modifications found here.
There are 4 rounds of 5 exercises that you will go through back to back. You can take as much rest as you need to in between each exercise, but remember you can not pause the stop watch when you are taking a break!
More workout details here.
1. One Leg Jump Up
It’s Monday! New week, clean slate and motivation time!
I love this playlist, and used it for some Booty Murder this weekend. It’s over 30 minutes long, but sometimes a girl just needs a few extra tunes to dance to. :)
Pick ANY of the following workout challenges and get ‘er done TODAY! Set aside 30 minutes to get sweaty and feel BAD ASS. (Short on time? Cut the challenges in half, or only do 1 circuit. 10-15 minutes of sweat is better than nothing, and you’ll feel better afterwards, I promise).
Total body toning, with cardio. This time challenge lets you go your own pace, and try to complete as many rounds as possible. 12 exercises, 12 reps each. 30 minutes.
Cardio from head to toe! This one’s a sweaty challenge that will improve your power, strength and get your heart rate WAY up. About 24 minutes, plus warm-up.
My glutes are still sore! Do this with or without weights. You’ll need a mat, a chair, and some serious game. Calorie torching booty WORK.
You don’t need the Nike Training App for this workout. Watch Patrick Goudeau explain the moves in this seriously tough workout. Go your own pace, but push yourself! You’ll need an interval timer, and hot music is a must!
Body Rock TV - Booty Challenge! - 10-15 minutes
All you need is a chair and a KILLER attitude. This workout takes focus and is great to add to your workout (or add to Booty Murder for a CRAZY glute day). All you need is a chair. Psychos: you can add weight.
This one’s tough, but do-able! Go your own pace, and see if you can beat your own time.
For those of you who like having a workout buddy! This Tag Team workout lets you go your own pace, highlight your strengths, and motivate each other to finish the 700 rep goal. Find a friend at a similar fitness level (or make adjustments if you need to - no shame, we’re all working hard with this one!)
Need a recovery day? Try either of these full length 20 minute Yoga sequences to stretch out & get your week started right.
It’s no secret that I love my Nike Training App (hell, I think I mention it here at least once a day). It’s hard for me to find things that keep me challenged, which is why the App is so awesome for me. It’s also user friendly enough that I’d recommend it to pretty much everyone I know.
I’ve created this circuit based on exercises you can find on the App (this is great for those of you who can’t get the App). You won’t find this combo on the App itself, so for those of you who ALREADY have it, give this a try!
When I say Crazy Bitch… I mean Crazy Bitch.
Set your interval timer for the following interval sequence. We’re going to repeat each sequence 2 times (A, B, C done twice each). The last minute in the sequence? REST.
- 1 minute,
- 1 minute,
- 30 seconds,
- 1 minute,
- 1 minute,
- 30 seconds,
- 1 minute. REST
YOU DON’T NEED WEIGHTS! Start with body weight & work up to it.
You can do each circuit once or twice. This workout should take you 25 - 40 minutes.
5 minute warmup - 1 minute each
1. Forward Lunge With Arm Curl
2. Burpee To Shoulder Press
3. Jump Rope (no video)
4. Sumo Squat With Lateral Raise
5. Walk Outs
6. Jump Rope (no video)
Circuit B (all video)
Toning. Posture. Sculpting - At your desk.
If you’re following along on Facebook, you’ll get reminders to do these exercises every hour. They’re easy (and good tips from the girls).
Try some of these moves tonight or tomorrow when you’re at the office/school!
I like this one!
Great for back to school, and not too complicated I promise. Give this one a try either before or after your cardio (or complete it in a circuit, as quick as possible, and repeat a few times).
Don’t forget to grab a friend to do this workout with you. :)
Great lower body BLAST from Women’s Health Magazine!
How to Do It
Three days a week, do two or three sets of this routine, resting for 60 seconds between each exercise. Shorten your break time (or get rid of it completely!) to increase the challenge even more.
See the breakdown, video & bonus workouts from Women’s Health, after the jump!
Did you know that Alyssa Milano had her own workout tape? Yes tape, as in VEE-AYCH-ESS. (VHS). I think I got it at a garage sale a few years back, and can’t find it for the life of me! Thank goodness for youtube!
Back in the day when workouts had backstories. I can’t recommend this as a workout, but I CAN recommend it as hilarious.
See the 20 minute video here.