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Me for the past three days!
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Paleo Banana Bread
After starting the paleo diet, I started craving the exact foods I wasn’t allowed to eat. This is my first...
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Apologies for the terrible image quality - I’m lacking scanner access at the minute so I had to take these photos on my phone
I was...
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Extended Standing Leg Stretch Utthita Hasta Padangusthasana
One of the biggest myths about...
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This is my favorite part of racing - all the supporters. And I always high five all the kids :)
Oh man, this workout hurt SOOOO good, lol,
It’s been awhile since I’ve posted regular weekend workouts, but we’re back baby! Kicking off the summer with a BANG with a brand new Beast! All you’ll need is a chair for this one, dumbbells are optional. :)
For those of you who are new to the blog, the Unleash The Beast workouts are some of my most popular, and BRUTAL workouts. Each is a 9 exercise, 1000 rep workout that’ll kick your ass from head to toe.
Beginners can modify each workout to suit their level (easier modifications, less reps, less rounds, taking more time etc), while advanced exercisers can use harder modifications or work on speed. (Instructors: these are also FAB workouts for bootcamp classes!). They’re also a faboosh way to track your progress: simply time yourself each workout and try to beat your own score. Some of my bootcampers shaved up to 20 minutes off their time in just a few months!
Getting the photos ready for you guys today and tomorrow, and will post the new Beast this Saturday! Clear about 30 minutes of your time to get it done, or call a friend to tackle it with you!
Unleash The Beast Series: 1000 Rep Challenges (Volume 1, 2 & 3)
If you’re new to the Beasts, try any of the first 3 before tackling this weekend’s challenge!
These are tough, high volume workouts that are SICK to try on your own or with friends. They get harder as they go (and this weekend’s will be TOUGH), so it’s important to choose your level. As always, modifications are given, and beginners can opt to do 2-3 rounds instead of 4.
See modifications and descriptions here: “Unleash The BEAST” 1000 Rep Weekend Workout Challenge Volume 1
See modifications and descriptions here:Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Of Total Body Terror
See modifications and descriptions here:Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge
Kill it and check back this weekend (and every weekend) for a new challenge!
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!
Maxed Out: 500 Rep Bodyweight Challenge
Loved this circuit! Intense, quick and dirty total body, no equipment required.
Find beginner & advanced modifications, photo demos and rep suggestions here.
Like A Boss Booty: 16 Minute AMRAP
It’s hump day! A good day for some booty work! This is a dorm room friendly circuit you can do at home in case you can’t get to the gym. Try for 3 rounds of each section!
Advanced: Add weights where you can, do each section 3 times before moving on or double the reps to make it harder. :)
Want more cardio? Add 1-2 minutes of jumping rope or a jog after each section.
See more here.
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
If you’re doing the Hardcore Holiday Challenge, this was my Day One workout! The Stocking Stuffer Challenge was 200 Step Ups With A Twist.
This workout also counted for 40 burpees towards the Gimme, Gimme, Gimme challenge (1000 burpees from now until Christmas), and another 40 burpees in my warmup gives me a total of 80. Not bad for day one!
I did a quick mid-workout video of me doing just one round. Try to keep up with me (or go faster! I was already pooped: this workout is HARD). Follow along with me here!
Off to do Day Two!
So… you fell off the fitness wagon.
Life got busy. You got lazy. You lost motivation. You took a day off and it turned into 2 weeks. Or a month. Or two months. It happens. To far more of us than you might think.
Your goal: ask yourself why. Make changes. Hop back on.
Don’t beat yourself up, or let it reinforce feelings of ‘failure’. Don’t assume that it means you’ll have to start from scratch (nothing is further than the truth). Don’t believe that none of your hard work was worth it - it was, even just as learning.
Look at the practical, non-judgmental, aspects to WHY you fell off the wagon. Was getting up every morning for your workout just NOT happening? Maybe there’s a better time of day to fit it in. Was it hard to drag yourself to the gym? Maybe it’s time to get a gym buddy OR incorporate more home workouts (like DVD’s). Did you get exhausted and burn out? Maybe you need to re-evaluate how often and how hard your workouts are and start a little more slowly. If you were bored with THAT workout, anything else you could be doing?
Some of the biggest reasons why people fall off the wagon are…
B.Y.O.Booty & Crammin’ Core on their way!
16 minutes is all you need, but as ALWAYS there are several workout options to choose from (if you prefer timed intervals or want to go your own pace). Both the new ones are TOUGH, but no equipment is necessary. They also work REALLY well paired together, so I’m posting both a little later today. :)
Just getting you ready! Finished both today (4 rounds each). THIS girl’s gonna be sore tomorrow, lol. Wow. Booty BAM.
If you haven’t tried the others yet, see the workouts below! Each comes with dorm room friendly modifications (no jumping) and advanced modifications if noise isn’t an issue.
(p.s. this is just about as sexy as my face gets, lol. Total goof to the bone.)
Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN
“Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)
%3A)%0A%0A%20%20%20%20EQUIPMENT%3A%20You%E2%80%99ll%20need%20dumbbells%20for%20most%20of%20these%20moves%2C%20BUT%20if%20you%20have%20NO%20equipment%2C%20you%20can%20use%20waterbottles!%20Fill%20them%20up%203%2F4%20of%20the%20way%20(the%20extra%20water%20movement%20makes%20them%20instable%20and%20is%20tougher%20than%20filling%20them%20fully)%2C%20and%20modify%20the%20moves%20when%20needed.%20You%E2%80%99ll%20also%20need%20a%20stop%20watch%20and%20a%20timer.%0A "Pin It")
This workout is an ASS KICKER. Choose your level: make it harder by using heavier weight, focus on getting a fuller range of motion and THEN add speed if you can. While it is a time challenge, you’ll get a better workout by making it intense before adding speed. Trust me. (4 rounds of ‘easy’ but fast is great cardio though. Up to you how you use this!)
This total body strength circuit is designed to hit EVERYTHING: it’s short, intense but easy to fit into a hectic study schedule. Strength, power and a heart rate blast. You’ll be feeling this one tomorrow if you do it right.
EQUIPMENT: You’ll need dumbbells for most of these moves, BUT if you have NO equipment, you can use waterbottles! Fill them up 3/4 of the way (the extra water movement makes them unstable and is tougher than filling them fully), and modify the moves when needed. You’ll also need a stop watch and a timer.
DORM ROOM FRIENDLY & BEGINNER MODIFIERS: read the descriptions below for modifiers, and listen to your body. NONE of these moves require equipment, and you’re free to swap in other moves if it suits you. Push yourself, but remember: it’s YOUR workout. :)
Workout Options
A. 16 Minute AMRAP. Complete as many rounds of The BURN OUT circuit as you can in 16 minutes. Use a stopwatch or set an alarm.
B. 4 Rounds For Time. Complete 4 rounds as fast as you can with proper form. Take breaks when needed, but don’t stop the timer!
C. Timed Intervals: Complete each move for 30 seconds, then move to the next (10 second rest to switch positions after each move). Take one break after each round, and repeat 3-4 times. (Do the Windmill Side Press twice: 30 seconds per side). All in all, it’s 36 rounds of 30/10. (need a timer? This one’s ready to GO!) 18-24 minutes.
How To Do Body Burn Out
Some of you kicked ASS with this workout! Well done!
It makes me SOOO happy to hear from you and get your feedback for my workouts! Helps me plan them better, see where you guys are at, and makes me proud to see you all working so hard!
What I adore is that everyone does it in their own way. You can get an AMAZING workout by tweaking the exercises, reps or time intervals to your level. I always try to offer different ways to do it, and I love that you use the suggestions. :)
Mad props to everyone who gave it a go!
“Oh man, this was MUCH harder than I thought. 3 rounds in 21 minutes. My core is killing me today. LOVE IT” - Tashina M.
“LOVED. IT. Did 5 rounds this morning. It was a great change up from my typical workouts…so tired of squats and KB swings. :-)”- Karen K.
“I doubled up the reps, and DIED by round 2, lol. Switched the high knees for a jog since I was outside, and even though I couldn’t finish round 3, I still had enough energy for a 15 minute run afterwards. Thanks for this awesome workout!” - Gina T.
“My girlfriend asked me to do this with her, and when I saw all the pink I figured it would be too easy for me. Dude… she kicked my ASS! This was one hell of a workout. In 16 minutes we were both dying. Pleasantly surprised and will use some of the moves with my clients! Chichi, you are a bad ass mutha”. - Sean L.
It’s back to school time! And just like last year, my inbox is FILLED with questions about how to get & stay fit with a busy schedule. On a low budget. With little room. And no equipment.
Just letting you know I’ve been listening! And I’ve got a WHACKLOAD of awesomeness on its way for you!
“16 Days Of Dorm Room Workouts” are on their way on Monday! It’s a kickstart plan, with modifications for beginners, designed to kick your butt and get you back on track. It’s filled with exercises you can do with little to no equipment, anywhere, and you can do the workouts on their own… OR add to your current routine. It’s designed to get you a little bit fitter, help you kickstart a healthier semester, and get into the habit of getting sweaty at home… whereever that currently is.
The best part? All the workouts are 16 minutes long or less. And if timed intervals aren’t your thing, you’ll have rep based alternatives so you can go your own pace. For those who are looking to add a little more cardio, there will be options for extend your workout as well.
You’ll get…
- A 16 Day Calendar (a beginner schedule and advanced schedule)
- 16 WICKED workouts (with demos)
- Tips, recipes and ways to eat healthier on a budget
- Ideas on how to use household items to boost your workouts
- Fitness tips, tricks and hacks to save time
- A whole lotta motivation. Every day.
This is a kickstart plan, which means it’s short, fast and intense! And 16 days is the perfect amount of time to get in the habit, see some progress, and feel a little better before mid-terms kick in. :)
Keep an eye out Monday!
Sandbag circuit time! Off to the park!
Aiming for 4 rounds. Slow death usually sets in after round 2, and I always get stuck on the round 4 burpees (I finish them, but can’t squeeze them in to 24 minutes). Pushing hard to finish 4 full rounds today!
What’s your workout?
We like time savers. We like multi-tasking. We like running. Well, not ALL of us like running.
If your normal runs have gotten a little ‘blah’, adding quick, focused exercise circuits may be just the thing you need. Training like this gives you maximum calorie burn, while allowing you to mix things up, shorten your workout and tone your entire bod. Whether you’re just starting out, or simply trying to shake things up, turning your run into a total body workout may be just the thing you need to stay motivated AND boost your results. We like those too. :)
Here are 4 simple ‘On The Run’ circuits that you can take with you. Essentially they allow you to run/jog for briefer periods of time, stop, do a body weight circuit, then keep going. You repeat the combos with the running for the duration of your workout. You can tweak it as needed (for beginners, you can start by jogging 1-2 minutes, doing a mini-circuit and repeating). You can also create your own circuit with exercises and equipment you find along the way (pullups, step ups, swings etc).
Interval training torches more calories than steady state alone. You can shorten your jogging time considerably AND get your tone on, without heading to the gym. Push to keep breaks shorter (recover with a light jog, then boost the intensity instead of breaking entirely) and move as quick as you can.
Note: scale the reps to YOUR fitness level. If you can handle more, go for it! If not, play around with the numbers to find your sweet spot.
Circuit One: Upper Body & Core
A. Run/jog for 3-5 minutes (or one song). Find a bench.
B. Upper Body/Core circuit
- Pushups
- Seated V-Ups
- Tricep Dips
- Mountain Climbers
Aim for about 30-60 seconds per exercise (or 10-30 reps). Repeat with the run.
Circuit Two: Booty & Thighs
A. Run/jog for 3-5 minutes (or one song).
B. Booty/Thigh circuit
- Squats
- Walking lunges
- Pendulums (hands on ground or bench)
- Side to side lunges
Aim for about 30-60 seconds per exercise (or 20-30 reps)
Circuit Three: 200 Rep Core Challenge
Run as you normally would, but complete the following along the way. You can stop/start whenever you like, but make sure you complete all 200 reps. Run/jog to recover.
- 100 Alternating Froggers
- 50 Side Plank Dips (25 per side)
- 50 Forearm Plank Pikes
Circuit Four: Burpees & Squats
The challenge:
- 50-100 burpees
- 200 squats
A good breakdown is 10 and 40, repeated 5 times during your run. Run, 10 burpees, 40 squats. Repeat. Make it 20 burpees if you’re shooting for 100.
See also…
5 Pre-Run Poses For Maximum Running Benefit
Lara’s been coming to bootcamp for almost a year, and totally turning into a lean, mean machine! Love this!!
Never mess with a girl who swaps in burpees… for fun. :)
Try her modifications if you dare! The Beast is tough, even without the burpees!
Unleash The Beast: http://fitvillains.tumblr.com/post/17436139340/unleash-the-beast-1000-rep-weekend-workout-challenge
Advanced? Try Unleash The Beast 2! http://fitvillains.tumblr.com/post/23555325544/unleash-the-beast-2-beast-unleashed-1000-reps-of
