High Intensity Cardio Workout

I don't do cardio all that much right now, but when I do I prefer doing high intensity because running on a treadmill or elliptical can get really boring. High intensity cardio keeps your heart rate up and you burn more calories in a shorter amount of time. It keeps things interesting because there are so many different options. You can vary the exercises you do, as well as the time intervals or number of repetitions you do, so no two workouts ever have to be the same.

Here's the workout I made for my sister and I today. Do each superset twice, for all 4 supersets. Then do it again! We did it with no rest except for a 30 second break in between the 2 rounds. This workout kicked our butts! Be prepared to sweat!

100 Rep Leg Workout

Hey everyone! This past week my workout schedule got a little messed up because I went away for the weekend. I had to change things around and fit in a leg workout Friday before I left (I train my weaker muscle groups twice a week), and I got inspired to do something different/challenging.  It ended up being KILLER (and not recommended if you're going to sit in the car and drive for 2 hours afterward!) so I figured I'd share! I got this idea to do an 100 rep leg workout from a figure competitor that I follow on Instagram.  I did my own variation and it's definitely something I'm going to incorporate more often to switch things up!
Sidenote, the reason I have the song She Wolf (Falling to Pieces) (Koaz vs Sandro Silva Mix to be exact) pictured is because came on during my workout and I hadn't heard it in a LONG time. It was a song I listened to a lot when I was going through some things in my life and it brought back some memories but I was so glad it did because it got me so pumped and got me through my workout! The point of me sharing that is two reasons: 1. When you workout, pick music that pumps you up and gets your adrenaline going! I honestly think it makes a difference and they've even done studies on it.  I like a wide variety of music but my favorite thing to listen to when I workout is techno or dubstep because it fires me up...but I know some people that workout to country.  Chose whatever music works best for you!  2. Working out is the perfect healthy outlet for your emotions.  As soon as I started thinking about my past, it made me kind of angry but I used that anger to push through my workout and work twice as hard! That's why whenever I'm upset, angry, or stressed I go to the gym.  Working out is the cheapest and best therapy you can get.  If it wasn't for the gym, I don't think I could have gotten through a lot of things in the past year or two.
Anyway, I highly recommend this workout or do your own variation! Do as heavy as you can and don't rest during the 100 reps!

Squats

Hey all! I haven't posted a workout in a while so I figured I'd share a part of my workout that I do on leg days.  One of the best workouts you can do, whether you want to build muscle or lose weight, is squats.  They work so many of your muscles at the same time   you just have to make sure you do them right! It isn't a squat if you cheat and don't go all the way down.  Ass to the grass is what I always say! It is controversial as to whether you should go all the way down when you squat because it could be damaging to your knees, but going all the way down will give you a strong core, back, and legs.  In my opinion, form is more important than the amount of weight your doing.  If you use more weight and aren't doing it right, you aren't going to see results and you'll probably end up hurting yourself.  Some things to remember when you're squatting: make sure you don't arch your back, keep your abs tight, and try not to extend your knees past your toes.  I won't go into detail because I'm not an expert but a good way to learn how to do a squat properly is to google it, watch videos, and read up on it because there are different correct positions as far as bar and foot placement.  Also, squats can be done in the squat rack, the smyth machine, dumbbells, medicine balls, etc...so do what you're comfortable with!

Here's the squat workout I do on my leg days:

Warm up with body squats

Feet positioned normal, about shoulder with apart:
2 x 10 medium weight
2 x 8 higher weight
3 x 6 highest weight

Feet positioned close together:
2 x 10 medium weight
2 x 8 higher weight
3 x 6 highest weight

Feet positioned very wide, toes pointed out:
2 x 10 high weight
3 x 8 max weight

*Come up only 3/4s of the way after you squat
*Little rest in between...30 sec or less! If you really want a good workout, do 30 second bursts of cardio (mountain climbers, jumping jacks, etc.) between sets.

HIIT Ab Circuit

I did this ab workout the other day and my abs still hurt! Push through it and you will definitely feel it!

Circuit 1:
Decline Bench Crunches with weight x 20
Incline Leg Raises x 15
1 min Jumping Jacks
Rest 30 seconds
Repeat x 3

Circuit 2:
Bench V Ups x 15
Bench Crunches with weight x 20
1 min Mountain Climbers
Rest 30 seconds
Repeat x 3

Circuit 3:
Knee Ups x 20
1 min Jumping Jacks
Knee Ups with Twist x 15 each side
Rest 30 seconds
Repeat 3 times

Tabata Workout

If you're ever very short on time but still want to get a workout in, a Tabata is the way to go. And you only need 4 minutes to do it!  This is a high-intensity interval workout...and when I say high intensity I mean it. You can do this with almost any cardio activity, including running, biking, jump roping, etc. The trick is to go as hard as you can for 20 seconds, follow that with 10 seconds of rest, and repeat that 7 times.  In order for it to work though, you must give 100% maximal intensity during the 20 seconds--like I-feel-like-I'm-going-to-die intensity.  This has been proven to increase your aerobic capacity, anaerobic capacity, VO2 max, and resting metabolic rate, and can help you burn more fat than a traditional 60 minute cardio workout.  I recommend adding two Tabatas to your workouts per week, and you'll really see some results!

Chest and Back Workout

Today I worked out my chest and back, and I literally couldn't even move the steering wheel when I was driving home from the gym!
For those of you who don't know, supersets are when two exercises are performed in a row without taking a break in between.  You can do two different muscle groups, or you can do the same muscle group.  There are tons of different combinations that you can do.  Supersets are awesome for an intense workout and are great if you are short on time.

Here's my workout:

Snow Day Workout

When the snow is keeping you from getting to the gym, it doesn't mean you can't get a workout in!  There are tons of workouts you can do at home.  It does help to have some dumbbells at home, but if not take a gym bag and throw as many shoes as you can fit inside, zip it, hold it by the handles-- instant weights! I added some pictures because some of these are hard to explain.

3 min warm up
Get your heart rate up by jumping rope (or pretend you have a jump rope if you don't have one!)

Mountain Climbers- 1 minute

Sumo Squat with Leg Lift- 3 x 15
*Stand with feet shoulder width apart and hold weight (dumbbell or gym bag with weight) on your back. Squat, then rise, and as you reach the top, lift your right leg, touching your knee to your elbow, then lower it back to the ground. Lower into your next squat, and do the other leg

Tricep Dips- 3 x 15
*Use bench or chair

Jumping Jacks - 2 minutes

Step Ups- 3 x 15 each side
*Use a bench, chair, step, etc.  Have the weight/bag on your back. Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do your right.

Overhead Raise- 3 x 15
*Stand with your feet slightly wider than shoulder width, holding a weight with both hands, elbows straight, at your hips. Keeping your elbows straight, raise the ball upward until it is directly overhead, then lower to where you started.

 

Burpees- 1 minute

Decline Lunges- 3 x 15 each side
*With a bench/chair about a yard behind you, stand on your right leg and place the toes of your left foot on the chair, and position your foot so it's vertical. Bend your front knee and lower your back knee directly down to the ground.  Try to get your front thigh horizontal. Don't let your front knee pass in front of your toe. Do all reps on one leg, then switch.

Push Ups x 20
*Have feet up on chair/bench so at an incline

1:00 min Plank

Bonus: Go outside and shovel!



Images taken from google.

HIIT Routine

HIIT, or High Intensity Interval Training, involves alternating between periods of extremely high intensity and low/moderate intensity, and is done for a shorter amount of time.  It's been shown to be more effective than a long, steady state cardio session to burn more fat.  It increases your VO2 max (increases the amount of oxygen your body can take in during exercise), which causes your body to burn calories for up to 24 hours afterward.  HIIT also doesn't cause you to lose muscle mass like steady state cardio can.  However, it shouldn't be done everyday because it can cause overtraining.

There are a lot of different HIIT routines with different interval lengths, but this routine is simple and works well.

Warm-up: 5 minutes

Sprint 30 seconds 90% max
Walk 60 seconds at 40% max
(Repeat for 15 minutes)

Cool down: 5 minutes

This can be done on an elliptical, treadmill, or bike!

Spring Break Abs

If you're getting ready for spring break, or are just looking to tone your abs, this is an awesome ab workout!

Mountain climbers x 50

Declined Bench Weighted Crunch x 25

Bicycle Crunches x 30

Leg raises x 15

Reverse Crunches x 20

Russian Twists with medicine ball x 40

Dumbbell Side Bends x 15 (each side)

1 minute Plank

Repeat 3 times

Simple Leg Workout

I changed my workout routine recently, I felt like my results were starting to plateau because I had been doing it for a few weeks.  But this is a simple leg workout I used to do a lot and I really like it.  I'm not putting the weight I used because everyone is different, but I try to always lift as heavy as possible.

15 min arc trainer, resistance 65

Plie Squat 3x15
Goblet Squats 3x15
Pulse Squats 3x15

Front lunges 3x25
Reverse lunges 3x25
Scissor jumps 3x25

Leg curls 3x15
Leg Extension 3x15
Calf Raises 3x15

Arm Circuit

Today I did a new arm circuit and I really liked it!  I usually try to incorporate arm circuits 2 times a week.
For all of my arm circuits, I do the circuit 3 times.  I start with heavy weights for the first time through, then I decrease the weight for the second time through and end with light weights for the third time through.  I do 8-10 reps with the heavy weights, then increase to 15 reps with the light weights.  Take a 1 minute break between each circuit.

These are the exercises:

Lunge Curls

Curl and delts

Push Ups (I like putting my legs up on a bench so I'm at an incline)

Alternating Deltoid Raises

Tricep Dips