Wednesday–half way through your work week–you’re almost there! What’s one way of helping you energize and push through your hump day? A high intensity interval workout! I always feel extremely energized and motivated after completing a good HIIT workout. This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds. Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!! Rest for 1:30 between the three cycles if needed!! Each cycle should take 9:00 minutes total with rest.
1:00 on, 0:30 rest
- Tuck Jumps
- Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
- Mountain Climbers
If this is too intense for you, feel free to scale down to a 1:1 rest, either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00. That will allow yourself more recovery time. Listen to your body, you know it best! Hope you enjoy this one! It is a burner. Embrace the burn and sweat. You’ll feel great after the suck! Plus, HIIT workouts are great fat burners 🙂 Get After it! Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂
This weeks’ workout brought to you by Matt Saeler at Real Fitness Sarasota
Complete each station/exercise for 1 minute, then rest 0:20. Move onto the next exercise on the list for the following minute. Complete all seven stations 3 times through!
- Row :60 ON / :20 OFF
- 50 ft. sled push :60 ON / :20 OFF
- Bar-Touching Burpees :60 ON / :20 OFF
- Wallballs (20/14) :60 ON / :20 OFF
- 10m sprints :60 ON / :20 OFF
- AirDyne Sprint :60 ON / :20 OFF
- 50 ft. farmer’s carry (70/55) :60 ON / :20 OFF
This was a burner! That measly twenty seconds is just enough time to make the transition to the next exercise !
If you don’t have a sled to push, push a 45 lb plate –preferably on turf or carpet. Stay low with a flat back, you’ll feel the fire in your hamstrings if you’re doing it correctly!!
HIIT, aka high intensity interval training, is great for stubborn fat loss! You switch up between periods of high intensity which elevates your heart rate and rest. This style of workout is notorious for continually burning calories even AFTER your session is over.
Tabatas are great examples of HIIT — a Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest (totaling 4 minutes) This is usually completed with a single exercise to cause muscle fatigue, but doesn’t have to be.
Here is an example of my cardio day:
- 30 minutes stationary bike
- Tabata : jump squats (8 rounds :: 20sec work/10 sec rest)
- Tabata : kettlebell swings (8 rounds :: 20sec work/10 sec rest)
Rest :60-:90 Continue reading
Recently, I met with a posing coach to begin to get this posing thing down for my upcoming bikini competition. Surprisingly, this may be the hardest part of the competition prep! The posing is very awkward and unnatural–and then you throw in 4-5 inch heels! My grace resembles bambi on ice BUT nevertheless, it is a work in progress and every day I am improving. Meeting with the posing coach definitely helped. The coach–whom is also a renowned bikini competition JUDGE– gave me great positive feedback! I was a little worried she may believe I am “too muscular” or need to “soften” a little bit, but she actually said I looked great for bikini! Her only criticism was that the next four weeks i need to focus on my glute and hamstring development. Which was something I already knew. i have begun incorporating lower body workouts 2-3x/week. Here is an example of my glute/ham workout:
Cable lateral leg raises 5×15 each leg
Donkey Kicks with dumbbell 5×25 each leg (rest dumbbell in crease behind knee)
Leg Press 5×25 (focus on pushing with HEELS, foot placement with toes almost hanging off platform. Activate hamstrings and glutes each press)
Laying Leg Curls 20, 18, 16, 14, 12, 10, 8 (begin with a lighter weight, continue to add weight and decrease reps by two)
Hip thrusts with laying leg curl machine (or use barbell if you feel awkward using this machine in that way!!) 5×12
Hip Abduction 5x 25 reps leaning forward 10 pulses 10 reps sitting upright
- Dumbbell bench press 2×10 2×8
- Dumbbell flyes 4×10
- Svend press 3×10
- Dumbbell tricep kickbacks 3×10 each arm
- Plyometric push ups to plates 3×10
- Skull crushers 3×10
Cable flyes 4×10
Tricep extension with rope 3×12
- Tricep dips max effort (12,10,10,15)
- Tricep push down with straight bar 4×12
Post: 15min incline walk
Fasted cardio is exactly what it sounds like– doing a cardio workout in a fasted, or unfed, state. Usually this is done after waking up before consuming ANYTHING prior to training– no food or drink other than water–this includes
BCAAS and preworkouts. The theory behind fasted cardio is: you are completing physical activity when your body has received no fuel from food–so the fuel for your workouts will come from what your body already has stored. What does your body have stored? Fat, oh that glorious fat!
How your body uses that fat? While in a fasted state your insulin level is low– insulin decreases the breakdown of fatty acids, therefore when your insulin levels are low, your body use more fat for energy¹. So, on the other hand, in fed cardio, after you eat a meal your insulin levels rise, this shuts down the fat breakdown and uses the energy from the food consumed for your workout.
Physiologically this all sounds good, fasted exercise must be the way to go, right?! So I did some research. The two research articles I found have the same result. Continue reading
Front squats 3,3,3,3,3
Single legged leg press 5 rounds 10/leg
Leg extension 12,10,10,10,8 increasing in weight
Laying leg curl 4 rounds 12 reps (tempo 3 seconds on the curl down, and explode up)
Weighted lateral lunge 3x 10/leg
Seated leg curl 10,10,10,8
20 minutes incline walk
My high rep shoulder blasting workout
Triset: 3 rounds 10-12 reps each
- Curl and press
- Lateral lifts
- Frontal rotations with 5lb plates
Triset: 3 rounds 10-12 reps each
- Seated press
- Front raises
- Upright row/high pulls
-Leaning lateral raises : 4 rounds 10-12reps each arm
-Shrugs: I use 45 lb plates 4 rounds 15-20reps
Superset: 3 rounds of 8-10 reps
- Standing press
- Lateral to frontal raise
You’ll feel the burn on this one! Your delts of steel will thank me later 🙂 enjoy !
Active rest is a style of training in which you take out your usual –sit on bench and text between sets–rest and replace it with active rest. Active rest is an activity that spikes your heart rate. This style of exercise helps you burn fat faster–you’re getting in a cardiovascular workout as well as weight training. You can skip the treadmill today, you’ll have that part covered! Active rest helps you to eliminate that –oops its been 7 minutes since my last set–rest period and actually take your muscles to at/close to failure. It is a great way to burn a lot of calories in a short amount of time. It is hard! I would recommend doing it 1-2 times per week, any more and you’ll tire yourself out. It is a great way to switch up your normal gym routine! Continue reading
I have been slacking on the workout pages because I like to include pictures of how to do the exercises. But, since I go to the gym alone this hasn’t been easy to accomplish! I have included links to pictures I found online corresponding with some exercises that may confuse some people. Hopefully this helps!
Arms and Chest
Superset: 3-5 rounds 8-10 increasing in weight
Superset: 3-5 rounds of 10
- Plyo Push-up to plates
- Decline push up (feet on bench or plates)
Today was leg day! Honestly, my least favorite day–but my greatest weakness, so I work legs twice a week! Usually Monday and Friday– start and finish the week off with a bang! Here is an example of a leg day workout utilizing a barbell or straight bar. Feel free to use dumbbells or anything that could add some weight!Split Squats– 3 rounds of 10/each leg For split squats: Focus on staying tight in core, keep your chest up!! Do not let knee pass your toes on your squat!
I love training back. Here is my routine from yesterday 6/10/15:
- seated cable rows (3×8-10 with close grip attachment, 3×8-10 sets wide grip attachment)
- dumbbell pull-overs 6×10
- Pull-ups (5×5)
- Face-pulls with rope attachment (5×10)
- Standing wide grip lat push downs (3×8)
- Wide grip lat pull downs (3×8)
- Narrow grip lat pull downs (3×8)
- Behind the neck lat pull downs (3×8)
Doing Ab workouts used to be my least favorite. I actually avoided abs for a long time. It always felt so tedious and I wondered why I wasn’t seeing any results from doing 200 reps of crunches. And the reason why was just that: I was just doing crunches. Decline crunches. Normal Crunches. Crunches to the left. Crunches to the right. BORING. I finally figured out you have to utilize different exercises and engage different muscles if you want to have a strong core. PS, you DO NOT have to do abs more than once a week if you are ENGAGING and tightening your abs during your weight lifting workouts. If you were to punch me in the stomach while I am performing a Lat pull-down, strict press, lateral raise, deadlift—you name it, A. you would probably get punched back, but B. you would feel that my core muscles are 100% engaged (WHATS IT LIKE PUNCHING ROCKS ?! 😛 ) This is where the majority of my ab work comes from–and it not only gives you a solid core, but it helps your form while weight lifting as well! Make a conscious effort next time you pick up weights to engage the core!
One of my favorite circuits for a toned tummy! I do this routine once a week 🙂
Every Sunday a group of friends from the gym and I have been doing workouts at the nearby highschool. It is a great way to get your cardio in without being confined to a treadmill. Continue reading