Did you tackle the BEAST yet?
Try it today! Details & modifications here: http://fitvillains.tumblr.com/post/23555325544/unleash-the-beast-2-beast-unleashed-1000-reps-of
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
Unleash The Beast 2: 1000 Reps Of Fat Murder
Wow. Just WOW.
This one is a KILLER. Just finished it, DRENCHED in sweat, and DONE. Cooked. Toasted. Ahhhh, I LOVE that feeling.
This one’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, and you can do it anywhere: I took mine to the park, but you can do it at home, at the gym etc. I think you’ll love it. :)
9 exercises. 1000 reps. INTENSE.
Will post it soon with deets & modifications! In the meantime, here’s my time for the workout and per round. DIGGING DEEP (I use the Gymboss App)
Weekend Workout: Spring ‘Leaning’! (With Bonus Abs)
This is one of my favorite interval circuits, and I want you to do it with me today! It’ll target your core, shoulders, glutes and back while keeping your heartrate in the cardio zone. Move quickly, but don’t sacrifice form. The heavier the weight you choose, the slower your movements should be.
You’ll need 30 minutes, a mat, a timer and a set of medium dumbbells (beginners can opt for bodyweight only or use whatever’s on hand). See bottom of the original post to pick up the gear you’ll need to complete this workout.
Click here for modifications/instructions!
Take It Up A Notch!
- If you’ve done it before, try adding more resistance this time around! I’ll be using 15lb dumbbells.
- Don’t forget to add 30 seconds of cardio where you see the (*)! Feeling bad ass? Try 60 seconds instead.
- Do the bonus ab routine at the end!
Kill it!
Happy Cinco De PLYO!
It’s BEAUTIFUL weather out and spring has spring! If you can, get outside and enjoy it!This is a pic of my “gym” today!
Thought we should all get outside this weekend, so this Weekend Workout has 2 parts: an outdoor challenge and a plyometric quickie bonus.
Plyometrics are a great way to build power, speed and torch a ton of calories in a very short amount of time. Most of you will be able to complete the challenge in less than 10 minutes.
Be sure to drink plenty of water, take breaks when you need to and modify the moves to your level.
How To Do It
- Warm up for 5-10 minutes (jog, walk, squat, jacks etc.). This can count as part of your outdoor challenge too.
- Do the outdoor challenge, the plyo challenge or ideally both. Get outside, enjoy the weather, then bust out the plyo at a park!
- Cool down and stretch.
OUTDOOR CHALLENGE: 20 Minutes Of Outdoor Activity.
A walk, jog, run, sport, hike ANYTHING. Get your heart rate up and don’t stop moving for 20 minutes. (get a WICKED playlist before you go!).
Whatever you choose, try to challenge yourself. Walks count, but try to walk a little faster than what feels comfortable (you can even add a minute of jogging here and there). You should feel a rise in your heart rate for the full 20 minutes, but you have the option to choose your intensity. If you can handle a jog, run or bike ride, go for it! Up to you!
CINCO DE PLYO = 5 Moves. 5 Reps. 5 Rounds.
Complete 5 rounds of the following 5 exercises. 5 moves x 5 reps each = 1 round. Ideally, you’ll flow from round to round with minimal breaks, but if you need to, rest 30-60 seconds between each round.
Advanced: Feeling good? Try 10 rounds (or boost it to 10 reps per exercise!
- 5 Squat Jumps
- 5 Explosive Pushups
- 5 Burpees
- 5 Drop Squat Jacks
- 5 Plank Jacks
Squat Jumps
Sit back and deep in a squat. Bringing your hands behind you, explode up into a jump (get some air!). Land softly and repeat. (Need to omit the jump? Come up onto your toes).
Modifier: Regular Squats
Explosive Pushups
Place your hands on a bench or chair and walk your feet out until you’re in plank position (on an incline: shoulders, hips and feet in one straight line). Your hands should be directly under your shoulders. Sink down into a pushup, then explode up, creating distance between you and the bench (your hands come off the bench about 6 inches). Land softly, then lower down slowly back into the pushup. Repeat. (Feeling bad ass? Add a clap and more distance by exploding further off the bench or try it on the ground).
Modifier: Regular Pushups
Burpees
Squat down and bring your hands to the floor. Hop or step your feet into plank position. Hop or step your feet back to the squat. Stand and add a jump!
Modifier: Modified burpees (step back and no jump)
Drop Squat Jacks
Take your feet out wider than hips width apart and touch your hands to the ground in front of you. Hop your feet in as you raise back to standing. Hop them out and sink back down to the floor (like a jumping jack). Repeat.
Modifier: Regular Jacks
Plank Jacks
Come down into plank position and hop your feet out to wider than hips width apart. Hop them back together again and repeat. Keep your butt down and hands directly under your shoulders.
Modifier: Step your feet out and in instead of hopping.
Have fun & kill it!
This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!
Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for your level (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.
Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.
Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.
DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself.
You’ll need
- A timer
- A water bottle
- A mat
- A bench/chair
How To Do It
Weekend Workout: ZWOW #14. Hardcore SWEAT.
This is a TOUGH workout for newbies and advanced peeps alike. You’ll get an upper & lower body blast, while moving through the exercises with Zuzana. This week, you can follow along move for move (press pause at any time) OR do the workout at your own pace!
6 moves, 10 reps each. 5 rounds! Dig it?
1000 Lunge Challenge peeps: this workout will add 100 lunges to your total, but you can boost that number even MORE by adding lunges into your warm up! 20 alternating body weight lunges, 1 minute jog in place x 3 = an extra 60 lunges to your total.
You should be POOPED by the end of this workout: make sure you use a weight that’s appropriate for your level (you can opt to use 2 different sets of weights - I started with 15lbs dumbbells, then moved to 10lbs
My score: 5 rounds in 18:45.
Low Impact Modifiers
At any point, you can take a break & re-group. You can also lower your weight (or use body weight) at any time.
Weighted Lunge Jumps: Omit the jump and just do a step back lunge instead.
Broad Jump Burpees: Modified burpees are fine here! Take the jumps & pushups OUT and step back into plank instead of hopping. Do your best! Only 10 needed per round!
Grab your dumbbells, push play and KILL this!
This workout was a KILLER. I’m still sore!
It’s NOT TOO LATE! It’s a cardio BLAST and the perfect way to top off the pushup challenge. Most people got it done in about 30-40 minutes.
A NEW Weekly Challenge will be posted later today! Warning: BRUTAL.
:)
Weekend Workout: Lean, Mean, Sweat Machine
This cardio workout will leave you DRIPPING with sweat & feeling the burn! Dig deep to finish all 1020 reps! (Waaaapoooosh).
How To Do It
- Warm up for 5 minutes before starting.
- Complete each exercise for the prescribed reps, and follow it up with 10 pushups.
- Take a 1 minute break between each round. 3 rounds total.
- Time yourself! Go your own pace, but set yourself a target to beat for next time.
- Stretch & cool down.
My time: 24:46
You’ll need…
- A Mat
- A wicked attitude
- Dumbbells optional
Pushup Modifications
Any modification you like! Advanced exercisers can switch them up each set: spiderman pushups, judo pushups, one leg pushups etc. Beginners can start against a wall, from their knees or on an incline. See variations on the pushup here: Working Your Way to Perfect Pushups…
If the pushups begin to get too challenging, switch to an easier modification. Even wall pushups count, just make sure to push yourself!
And yup, that’s 180 pushups today! Be sure you count them if you’re doing the pushup challenge this week!
My Playlist For This Workout
Weekend Workout: Lean, Mean, Sweat Machine
Instructions & Modifications
1. 100 High Knees (Cardio)
Get your knees WAY up and work on your speed! Every 2 knees (right & left) counts as ONE rep. Keep your core tight and shoulders back. Stay light on your feet.
Who’s ready to get down & DIRTY?
Dirty Dozen 3 is designed to keep your heart pumping while targeting your entire body. It’s intense: PUSH yourself to do as many rounds as you can.
It’s also a bad ASS challenge: this workout is heavy on the booty! Make sure to stretch well afterwards & take breaks when you need to!
You do NOT need weights for any of these exercises. Intermediate & Advanced exercisers may want to add 5-20lb dumbbells to make the moves more challenging. Start low in your first round, then add more weight if desired. Read notes for how to suit the exercises to your level.
Time: 30 Minutes
Warm Up: Run in place, squat, jumping jacks, dance - ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.
You’ll need: A mat, a timer, dumbbells, a chair/bench, a towel and a KILLER attitude!
Goal: Complete as many rounds of these exercises as possible in 30 minutes.
12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it. *The shorter your breaks, the better your time.
A new Dirty Dozen workout is on its way! If you haven’ tried parts 1 & 2, give them a go before the new one comes out!
Warning! Just did a test run and part 3 is one a sneaky bitch! By round 3, I was DRIPPING.
12 moves. 12 reps. Maximum rounds in 30 minutes.
Put aside 30 minutes to get HELLA sweaty this weekend!
See the links below each pic for deets & modifications! You can modify the moves any way you see fit. Make them more challenging or ease up a little.
Dirty Dozen Instructions & Modifications
Weekend Workout: Spring ‘Leaning’
Time to ‘lean’ house! This workout is a total body toner that will challenge your core, shoulders, back & booty while keeping your heart rate sky high. Expect to sweat.
Work through the 6 exercises back to back & add 30 seconds of cardio wherever you see a * (before & after the straight leg kicks, and before & after the standing oblique pulls). Make sure to stay hydrated & push yourself to complete each rep with proper form (quality over speed).
You’ll need: a set of dumbbells. 5-10lbs is recommended, but feel free to ditch OR boost your weights as required (I used 10 & 15lbs). You’ll also need a mat & a stop watch/timer.
How To Do It
- Warm up for 5 minutes. Jog in place, jumping jacks, body weight squats, anything! Get your heart rate up and do some dynamic stretches before starting.
- Complete the circuit, moving as quickly as you can with proper form. Keep breaks minimal & short, and try to flow from one exercise into the other.
- Every time you see an asterisk (*), complete 30 seconds of the cardio component of your choice (high knees, jacks or jogging). Note: you can boost this to 60 seconds if you like.
- Finish the circuit, rest 60 seconds & repeat 3 times.
Finish it off with a stretch & you’re done!
Weekend Workout: Spring ‘Leaning’ Circuit!
Complete the exercises as listed in the photo above. Read the instructions for details and modifications before you start. Warm up for 5 minutes, then HIT it!
Tip: time yourself so you have a time to beat for next time! Take breaks after each circuit or as required.
A. Pushup ‘N’ Row - 12 Reps
Core, chest, back & shoulders
* This move can be done with or without dumbbells, and from the knees.
Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.
Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace and row on the other side. Repeat with the pushup.
B. & C. Chop ‘N’ Twist
Glutes, core, shoulders
*You can use a medicine ball or ONE dumbbell for this move. You can also do it with just your body weight.
Start in a squat position, booty back and knees over the tops of your toes. Holding your weight, ‘chop’ it over to your right foot, bringing it as low as you can while maintaining the squat. Chest open.
Raise up and press the weight over head to your left. You should feel a twist in your torso: keep your core tight the entire time. Lift the right foot as your twist to protect your back.
Repeat the ‘chopping’ & ‘twisting’ (like you’re putting something on a shelf). Engage your core throughout the entire move! 20 times per side. (if it gets hard, use a smaller weight).
It’s a good day for a little Booty MURDER! Who’s gonna kill it?
Rise & Grind! A ‘No Think’ Workout
This workout is an easy, no thinking required circuit: perfect for those of you nursing hangovers today. No need to rush it, or even to push hard: it can be as easy as you need it to be. It may even turn into a warm up for something more intense. You never know!
Take your time with it. Play some good wake up tunes. Don’t think about it.
No equipment. You can do this anywhere. All you need to do is get out of bed.
(If you can’t get out of bed at ALL, Quickie Chick’s got you covered TOO.)
The KEY to morning workouts is taking the thinking out: nothing fancy, nothing complicated, nothing intense. Today, since you may be in recovery mode, your goal is simply to get yourself moving. If you feel like doing more afterwards: GREAT! If not, at least you’ve got a jump start on your day. Note: DVD’s also make great morning-after workouts, since all you need to do is follow along. Yoga is another fab option to explore (especially if you feel like lying in childspose for awhile).
Rise ‘N’ Grind: No Think Circuit
Warm Up: 5 Minute walk around. Start slow and end briskly (maybe jogging in place).
No Think Circuit
- 20 Squats
- 10 Pushups OR Tricep Dips
- 20 Bicycle Crunches
- 10 Squat To Lunge (Squat, then lunge right. Squat, then lunge left).
- 1 Minute Jog, Run, Jacks, high knees, ANYTHING. Even dance.
Repeat 4 times, resting 30 seconds if needed after each set.
*Bonus: During the last 2 sets add 10 Squat Jumps & 30 seconds of plank.
Have fun & take care of yourselves today! :)
Related posts
Lazy Lady Workout: A Guiltfree Quickie When You’re Feeling ‘Blah’
Rise ‘N’ Grind - Avocado Energy Smoothie
Feel like a bigger sweat? Try a Weekend Workout!
This workout’s a BEAST & a great way to challenge yourself! Loved this step by step, honest review by workoutsshecantweight! She pushed herself HARD and got through it! Work it girl!
Read her experience (and some tips) at the link above, and see the Power Pyramid instructions here.
did this today, and it kicked my ass but I enjoyed having my ass kicked lol
First move — Forearm Plank Pikes — liked these. I could really feel the arms and abs, I had to do them on my hands by the end of the second set though because elbows were rubbing on the carpet.
2nd move— Drop Squat Jacks…
