GET PUMPED #5: Back focus
Weights
cardio warmup: 30:10 4 minutes
1. Squat and squat jump
2. High knees
3. Roll back burpee
4. Pushup t stand
5. Prisoner jacks
6. Angry donkeys
HIIT Tabata 20:10 4x each move 10 minutes
1 Lateral lunge s...
2017-09-12 22:24:23 +0000 UTC View Post
GET PUMPED for Fall #4: XFIT focus
16 and 24” elevation
weights
Warmup: 30:30
1. Down dog plank up dog
2. walk out pushups
3. runners lunge twists
4. kickthroughs and reaches
5. frog pumps
6. squat forward folds
HIIT 20:10 4x each move 10 ...
2017-09-03 21:04:05 +0000 UTC View Post
GET PUMPED for Fall #3: Shoulder focus
Weights
16” and 24” elv
warmup 30:30
1. Down dog to vinyasa
2. Alt pike glute raise knee tucks
3. Runners lunge and twist
4. Chair squat forward fold
5. Butt kickers and arm circles
6. Swimmers arms
GET PUMPED for Fall #2
Chest and biceps
Weights
Ball
16” plyo box
Warmup 30:30
1. Lateral lunge and reach
2. Walk out pushups
3. Pike glute raise to plank knee tucks
4. Chair squat to forward fold
5. Roll back to stand
6. Frog pumps
...
GET PUMPED for Fall #1
16” elv
weights
warmup: 30:30
1. Down dog knee tucks
2. Down dog runners lunge reaches
3. Chair pose to forward fold
4. Plank hops
5. Walk out pushups
6. Frog pumps
HIIT Tabata: 30:10 2x each move
1. Plan...
2017-08-16 00:14:56 +0000 UTC View Post
No Equipment Full Body Vacation Workout #10
SET 1: HIIT 50:10 2x
1. 4 squat jump + 4 pushups 4 plank hops
2. RL curtsy lunge + pulse tap to squat pulse
3. Yoga tricep pushup to dolphin
4. LL curtsy lunge pulse tap to squat pulse
5. Double star burpees
SET 2: ...
2017-08-11 00:24:29 +0000 UTC View Post
No Equipment 60 Minute HIIT Vacation Workout #9 by Christine C
HIIT 50:10
Round 1
1. Plank + 2 glute raises, jump to bear crawl + 2 bear crawl hold donkey kicks+ 2 frog pushup
2. Pistol: pistol to SL push up (Left)
3. Low pendulum (left)
4. Leg/ply...
2017-08-06 21:57:46 +0000 UTC View Post
No Equipment 60 Minute HIIT: Vacation Workout #8
HIIT 50:10 1x each set
SET 1:
1. Tricep pushup plank tuck jump and RL kick through
2. Plank hop to 2 count chair hold
3. Lateral hop and increasing rocket lunges
4. Increasing criss cross burpees
5. RL SL walk out ...
2017-08-03 21:06:29 +0000 UTC View Post
NO EQUIPMENT FULL BODY Vacation Workout #7 by Kristin R
Resistance bands
SET 1: 20:10 3x (6 min)
1. Banded Lateral Walks
2. Burpee Plank Jacks (band on legs)
3. Banded Squat jump Alt Knee to Elbow Cross Crunch
4. Banded Double Mtn Climbers
SET 2: HIIT 5...
2017-08-02 01:09:31 +0000 UTC View Post
7 Deadly Rounds #2
Each part is a 7 minute AMRAP
16” elv
weights
Part 1: 7 reps each
1. Clean and press
2. Incline box jump burpee
3. Bear hold commandos
Part 2: 7 reps each
1. Plank rows
2. Yoga tricep pushups
3. Chair lunges
Part 3: 7 r...
2017-07-17 20:40:26 +0000 UTC View Post
No Equipment full body Vacation Workout #6
Tabata 1: 20:10 8x 4 minutes
1. Two switch foot lunges two front kicks
AMRAP 1: 6 minutes
10 switch lunges
10 front kick jab/cross
10 runners Lunge toe taps/leg
10 push-ups
Superset 1: 4x
... 2017-07-16 22:42:07 +0000 UTC View Post
No Equipment Full Body Vacation Workout # 5 AMRAP workout
10 min lower body Amrap
5 LL Lunge hops
5 LL rocket lunges
5 LL runners Lunge toe taps
5 RL Lunge hops
5 RL rocket lunges
5 RL runners Lunge toe taps
5 bunny hop burpees
5 minute Amrap
Inc...
2017-07-11 23:57:40 +0000 UTC View Post
No Equipment vacation workout 4
Superset 1: 5x
1. 8 SL hop to SL burpee 1=1
2. 10 Commando plank jack and plank hop
Superset 2: 5x
1. 8 rocket lunges/leg
2. 10 T stand leg lift and toe taps/leg
Superset 3: 4x
1. 20 crab kicks 2=1
2. 20 Matt ...
2017-07-07 01:08:35 +0000 UTC View Post
No Equipment Vacation Workout 3 full body HIIT & Tabata
Hiit Lunge set set 1: 50:10 2x
1. Pistol to Lunge back touch down hitch kick
2. LL Lunge 4 hops 4 back leg toe taps
3. Alt curtsy Lunge hops to burpee in the middle
4. RL Lunge 4 hops 4 back leg toe taps
5. Switch Lunge b...
2017-07-04 20:17:17 +0000 UTC View Post
No Equipment 60 minute HIIT Vacation Workout 2
SET 1:
1. Doubled up burpees
2. Tricep pushup tuck jump burpee
3. Down dog glute raise to spider pushup to cobra
4. Tire run
5. 5 squat jumps to 5 side to side squats
6. RL forward lunge hop, side lunge, rev lunge hop
<... 2017-06-25 23:42:08 +0000 UTC View Post
No Equipment Full Body Vacation Workout #1
Hiit Pyramid 50:10 1-10 & 10-1, 40:10 1- 10& 10-1, 30:10 1-10 & 10-1, and 20:10 1-10&10-1
1. High knees mtn climbers (increasing)
2. Tricep push-ups fast knee tucks and glute raise
3. Heel clicks (increasing)
4. Donkey kick up and ov...
2017-06-22 21:36:58 +0000 UTC View Post
Full Body Shred for Summer X: 60 min HIIT
20" elv
Ball
Weights
SET 1:
1. DL drop weight box jump
2. Straddle down tricep burpee
3. Ball pike and pushup
4. Ball Pull over to sit up
5. Curtsy lunge plank jack curtsy Lunge
6. LL SL curtsy DL
7. Back load LL st...
Full Body Shred for Summer #9
Weights
Bosu
16” elv
Set 1: 3x
1. 25 OH plate toe taps
2. 10 SA Bosu Chest Press opposite leg raise per arm
3. 10 decline burpee DL
Set 2: 50:10 4x
1. Burpee Step up and bi curl
2. SL DL to forwa...
2017-06-12 00:57:21 +0000 UTC View Post
Full Body Shred for Summer #8: 60 minute HIIT
16” elv
weights
SET 1: 50:10
1. Burpee split Lunge snatch
2. Decline tricep burpee
3. 6 Mtn climbers and alt plank rows
4. Alt fwd lunge and chops
5. RL Bulg + 4 way a...
Full Body Shred for Summer #7
Weights
Ball
Bosu
16” elv
Set 1: legs 15,12,8,8
1. DL Squats
2. OH rev lunges
3. SL curtsy DL
No rest Tabata:
1. backload deficit rev lunges :: good mornings
Set 2: shoulders 15, 12, 8, 8, 12, 15<...
2017-06-04 19:39:56 +0000 UTC View Post
Full Body Shred for Summer #6
Resistance band
Weights
16” box
SET 1: 15 reps 2x
1. Halo slams
2. Switch lunge squat jump burpees
SET 2: 10 reps 2x
1. Banded Goblet squat + knee drive
2. Bulgarians
SET 3: 40...
2017-05-30 20:25:03 +0000 UTC View Post
Full Body Shred for Summer #5: Legs and Buns
16" elv
Weights
Resistence band
Ankle weights
Superset 1: 4x**60 seconds fast feet up and over and curtsy touchdown between each set**
1. Pause squats 10
2. Butt to box 3/4 squats 10
Superser 2: 4x **60 sec back load step up R...
Full Body Shred for Summer #4: 60 minute HIIT
Weights & sandbag
16" elv
Set 1: 50:10 1x
1. Decline spider burpee tuck jump
2. Tricep burpee
3. Bent back fly + lat raise
4. 4 close rows + 4 o...
Full Body Shred For Summer #3: CrossFIT Essential Workout
24” and 20” Elv
weights
chairs
ball
Tabata pair: 4 minutes
1. Box jumps
2. Dumbbell Clean and press
Hiit Superset 1: 50:10 4x 8 minutes
...
Hi dear fitness friends! I have no idea why that video link is not working! I will keep trying to figure out what went wrong, but until then here is a link that will take you right to YouTube:
2017-05-11 20:19:37 +0000 UTC View Post
Full Body Shred for Summer
Weights
16” elv
bosu
No Rest Tabata: 12 minutes
1. Weighted Leg Raises / alt SA Chest Presses
2. Lat step ups / Box squats
3. Plank Rows / Mtn Climbers
30:10 4x 8 minutes
1. OH sa swing curtsy Lunge&...
2017-05-07 17:55:15 +0000 UTC View Post
No Equipment Tabata Pyramid Pairs
Each pair is 6 minutes HIIT at: 20:10:30:10:40:10:50:10:50:10:40:10:30:10:20:10
Set 1:
1. Alt Forward Lunge + front leg 2 lateral hops
2. Switch foot mtn climbers+ front kick
Set 2:
1 Cross/cross hop forward cross/...
2017-04-27 11:16:20 +0000 UTC View Post
Dumbbell Workout for Muscle Growth: adapted from a Funk Roberts workout
Funk Robert's YouTube channel:
https://www.youtube.com/user/marcroops
Circuit 1: 8x
1. Clea...
2017-04-21 02:08:52 +0000 UTC View Post
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Full body supersets + Laurie N burnout
24" elv
Heavy med light weights
Superset 1: 3x
1. 5 SA Snatches/ar...
2017-04-14 22:31:17 +0000 UTC View Post
Back and Lat Burst workout
Weights
Ball
24” elv
Tabata pair 20:10 8x 4 minutes
1. Decline Burpee Deadlift
2. Y press
Reps 10 reps each 3x
1. Pullovers on ball
2. Renegade rows 2=1
3. SA rows
Tabata pair 20:10 8x 4 min...
2017-04-11 17:53:43 +0000 UTC View Post
