10 Minute HIIT Workout

Who wants to join me in some cardio??

In my quest to heal my adrenals, I haven’t done much in the lines of cardio other than walking in …well.. probably 6 months or more. But as I am fixing outside issues and my body continues to heal, I finally am feeling like I have more energy and am ready to start SLOWLY with some extra cardio (My lower body is going to thank me!! 😉 ) So here is my plan for the next two weeks. EVEN if I feel better and want to work harder than what I have here, I am going to stick with it for 2 weeks and then increase it.

I plan to listen to my body, see how it responds physically and then go from there. So.. are YOU in to join me?? Great place to start if you have fallen off the wagon or just looking to add some extra cardio to your day in just 10 minutes!!

If you would rather do this outside and not on a treadmill. Just follow the general rules of 1 minute walk, 1 minute run/jog and continue for the 10 minutes. One thing to keep in mind– you WANT to bring your heart rate down when you are walking, so make sure to slow it down enough so that you have to work harder to get it up  the next interval round. THAT is what boots the metabolism and helps to blast fat. 🙂 10 Min HIIT Workout

Boot Camp Poker Workout

51l0a5BpO0L._SY300_

I stumbled upon this old post I did back in 2009 when I first started teaching boot camp classes. It was a fun way to mix up the same old workouts and each person worked out on their own. We STILL do these type of workouts in our Fit Chick Express workouts!

You get a pack of cards and assign an exercise to the hearts, spades, diamonds, clubs, ace and joker. If you have the space, you can set up your cards about 20 yards away, run to the card, come back, do the exercise and then repeat. You do the number of repetitions that equal your number on your card. I normally take out the 2-4, but if you use them, just double them. So a 2=4, 6=12 repetitions. You can assign your card with whatever exercises you feel like doing that day!

I set this workout up as if you get an ace, everyone runs ladders or suicides. This is running from cone to cone. If you get a joker, everyone does 8 inchworms. You could also make it 10 burpees or 50 jumping jacks.

This is a lot of fun, because you just never know what you might get!

Boot Camp Poker:

Hearts=Push Press

Spades=Frog Jumps

Clubs=DB/Band Rows

Diamonds=Forward Lunge with Bicep Curl

Ace=Ladders

Joker=Inchworms

Give a try by yourself or with a group of fitness friends or make up your OWN Boot camp poker workout and tell us what exercises YOU picked!!

Metabolic Circuit

This was our workout from yesterday. It was tough and quick! We finished in about 23 minutes including a cooldown but only did 3 rounds of the Strength part. Want a longer workout– add that 4th round! You want to go as fast as you can with proper form to keep your heart rate up. Also make sure to use a weight that is challenging for you. We used #15’s for lunges, #10s for up and downs. #15 for Squats and #20 for tricep extension. We probably could have went a bit higher with them all but it has been 2 weeks since we had been together to workout so I started them off easy. 😉

Metabolic Circuit

Tabata Torture!

We did just the Sprints and Jump Rope as a finisher after our workout yesterday and it about killed me! But add one more exercises and make it a complete fat torching workout!

Give a try on it’s own or as a finisher at then end of your workout, then come back and tell us how it went! You can always just do 4 rounds to make it a shorter workout if needed!

Tabata Torture

Bodyweight Cardio Challenge!!

Not sure if have mentioned this enough, but I do not like cardio. Especially on any type of machine or when it comes to running. Yes, I do it, but do not like it. I would much rather prefer to so some form of bodyweight cardio. It’s not as boring, its multi-directional so works my body in different ways and it can be much shorter with the same benefits.

So as I sat at my desk for almost 8 hrs today, I decided I needed to get up and move and since it’s raining outside and I didn’t want to go do intervals on the treadmill, I decided to come up with my own workout.

THEN I thought, why not make it a CHALLENGE!!! Make it even MORE fun!! 😉

2015-05-19 16.13.07

 

Make sure to do a warm up  before you begin!! I did some inchworms, spiderman t-ups, forward lunge extensions, hip rolls and hip extensions.

Then I set up timer online and took off! My goal AND yours is to complete this in under 10 minutes. I finished it in 8:46 seconds!! Now its YOUR turn!!! 

Come back and post your time and let me know how well you did! Get it done girls!! 🙂

2015-05-19_16.02.38

Here is video of the exercises in case you are unsure of how to do them correctly.

All Bodyweight Workout Kicks BUTT!

Some of my clients and I did the Spartan Race a few weeks ago. It was a great time and I set a goal for us to finish in less than 2 hours and without the lightening delay of 40 minutes, we definitely would have made that goal! Kudos to my Fit Chicks!!

20490_10152885658602029_4012091594349621504_nReturned from the Spartan on a Sunday to pack and get ready for a trip with my hubby to Biloxi, Mississippi for a work trip for him, and vacation for ME!

11196229_10152891817957029_6081844959735618792_n

We were gone from Monday until Thursday late. I had early morning Friday and missed my Fit Chicks!! But I was pretty tired and still a bit sore from the Spartan Race. Yes I STILL have bruises and it was 11 days ago!

So for MY workout I wanted something not TOO aggressive but enough to get my body moving, my heart rate up and work my entire body. Here is what I came up with:

CEgNQrEUIAA13PW

We rested for 1 minute half way through, so after round 2. It was rough but good!! Felt good after and was glad I had done it.

NO equipment necessary which is good for a travel workout!! Enjoy!

 

Metabolic Fat Buster!

Here is what we did yesterday in my workout. It pretty much covered all areas of the body and whooped my butt! Especially after only having one workout in after an entire week off! The finishers at the end elevated my heart rate nice and high, for a longer metabolic burn for hours after the workout!

We used sandbags that were about 35# for the lunges and clean and press burpees. Used a 18# KB for goblet squats and tricep overhead. Used our awesome gymboss timer for the finishers!

Metabolic Fat Buster

Give it a try and let us know how it went! Need some demos for the exercises mentioned above, comment below and I’ll video it for you!

Want more workouts like this? Check out our Metabolic Fat Burner Workout Program!

 

Climb The Ladder!

Are you ready to work your entire body with nothing BUT your body weight?? We have done something similar in our Fit Chick Express workouts and I can tell you it’s a toughie! Start off with the strength part, give yourself a 30 second break, get some water and then start the finishers!!

Come back and let me know how it went!

Climb The Ladder

Tuesdays Twisted Challenge — INSANITY!

Good morning! The weather is a bit drab here this morning, so I thought you might need something to get your warmed up! It’s less than 13 minutes long.

I have been know to be a bit insane at times, especially when it comes to my workouts. So I thought how about a good ol’ cardio INSANITY workout for you?? Yes!!! It’s a “warm up” of what’s to come in the next month for one of our new products!!

It kicked my butt, literally! (forgive the coughing during the workout, still recovering from being sick).  Make sure to go at your own speed unless you need a push, then keep up with me! Keep moving during the 10 second break (as you can see I did) to bring your heart rate down quicker.

You can just follow along with the video posted below if you wish–! Report back and let us know how you liked it. 🙂

INSANITY
                                  

Lucky 7 Workout!!

st-patricks-day-clip-art_1424950256Happy St. Patrick’s Day!! I have a bit of Irish in me so I thought it would be fun to share a Lucky 7 Workout with you to celebrate this day!!

I would have videotaped them today but I am feeling a bit under the weather, so if you need demonstrations, check out youtube as they have lots of them there!

Good luck and enjoy!

Lucky 7 Workout!