Here is my gift to YOU!!
Happiest of Holidays and DON’T forget to get your workouts in this next week!
For this workout, you will start with 10 reps of an exercise and work your way up to 60 reps, then go back down. You only need to do the 60 reps one time. Time yourself to see how fast you can go, but remember, do not sacrifice form over speed!
Here is the video with exercise demonstration and modifications! Post any comments about this workout below or in the private group.
We did something similar to this last week and it literally kicked my butt!! If you push yourself and go hard, it will do the same for you! It shouldn’t take too long, but instead its a short and sweaty perfect workout for you!
What would you like to see more of? More weight workouts? Ab workouts? Cardio?? Post below and I will see what I can put together!
Fit Chick Express is closed from Dec 24th until Jan 1st every year, so I make sure to send the girls home with a workout they can do while on break. Whether they do it or not is another story. 😉
So here is the one we did on our last day of boot camp before the break. Just think of the workout like the song, but we went backwards like this:
On the first day of cardio my trainer gave to me 1 burpee to the ground. On the 2nd day of cardio my trainer gave to me 1 burpee to the ground and 2 star jacks. On the 3rd day of cardio my trainer gave to me 1 burpee to the ground, 2 star jack and 3 ski abs. And you go until you have done all 12 of them. Some of my girls are fast, so they finished a round, so I had them work their way back up (as the song goes) doing all 12 then taking one off from the bottom each round until they get back to just doing 1 burpee to the ground.
GREAT cardio workout for sure!
Here is our strength training one on Tuesday before break. If you are unsure about any of the exercises, just ask!
And just one more for you. I did this yesterday as a POST Holiday workout for my Fit Chicks!
OH yea baby!! After all my Thanksgiving feasts I decided I needed to get some a good cardio workout. I am NOT liking the treadmill, too cold in the basement and I LOVE bodyweight cardio. I thought tabatas would be perfect because it’s quick!! So I came up with this workout.
Boy was it a good one! It was nice to break up the burpees, but also make it hard, get my heart rate up and get sweaty!! After I did a little practice PIYO which felt great. Nice way to calm down the body, stretch out the muscles but also get in another great workout!
You will do 4 reps of the first exercise, add a burpee and repeat until the 20 seconds is up. Go for the 4 rounds of that first exercise then move on down the list. There are lots of online tabata timers or apps for your phone so you can set it up how you want it.
If you need a quick 8 min workout, give this one a try!
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. 🙂