HIIT 20/10 AB/AB - Blenderfitness

4/16/14 - Wednesday

Blenderfitness.cm

20/10

ab/ab

a. high knee

b. toe touch crunch

repeat

a. Burpee (single leg)

b. side walk push up (tricep push up/walk out to wide push up)

repeat

a. squat jacks

b. side hip raise(full ext)

repeat

a. static squat

b. walking push up(right arm, right leg forward push up back then left)

repeat

a. jumping lunge

b. back bow

repeat

a. lizard hops (mountain climbers moving arms too opp arm opp leg)

b. squat hops (squat down, hop to center in middle)

repeat

30/10

Bridge

split jacks (Jack/split)

Repeat

Rear leg lifts

left leg pulses

right rear leg lift

right leg pulses

jump squats

repeat

flutter kicks

push up row, T - DB

repeat

outside leg lifts

inside thigh raises

left leg lifts

inside thigh raises

skaters

repeat

tri cep push up to childs pose

high knees

repeat

walk up leg right

walk up leg left

jumping jacks

repeat

7 Min AMRAPS

4/23/14 - Wednesday

AMRAP = As Many Rounds (or Reps) as Possible

Each set is 7 Minutes long.  Count how many rounds you can complete in 7 Minutes.  

7 min AMRAP

10 Bosu Burpees

20 Bent Over Rows

20 Toe Taps

10 Thrusters

20 Barbell Situps

20 Mountain Climbers

10 each 1 arm db snatch

20 pike push ups

20 jump ropes

10 med ball push ups

20 Overhead lunges

20 jumping jacks

10 push ups

20 walking lunges

30 jump rope singles

5 burpee box jumps or steps ups

10 dumbbell push press

15 ab mat sit ups

15 air squats

10 dumbbell swings

5 pull ups or bodyweight rows

HIIT 45/10 - Blenderfitness

fitness blender  - https://www.youtube.com/watch?v=bYO8V-6IFs0

45/10

3 knees switch

squat front kick

3:1 high knee holds

alternating lunge rows

switch foot mountan climbers

fly jacks

burpee front kicks

pop squats

EMOM Builder

4/27/14 - Monday

EMOM means every minute on the minute. At the start of the every minute, clients must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the client will finish the repetitions for that round, then do 2 burpees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 push ups, 4 nose to knee, 5 squats

Next 5 minutes: 5 push ups, 4 nose 2 knee, 10 squats

Next 5 minutes: 5 push ups, 10 nose 2 knee, 10 squats

Last 5 minutes: 10 push ups, 10 nose 2 knee, 10 squats

Total time = 20 minutes. Do not stop between 5 minute increments.

For a Challenge Add 2 to 3 Burpees to each set of exercises.

Strength/Cardo/Core -

3/2/2001

3 min strength - 30 sec

2 min cardio - 30 sec

1 min  - 30 sec

Strength 1

     DB Row static lunge

     alternating side lunge w/db lateral raises

     Dive Bomber

Repeat

Cardio 1

     jump squat with touch 

     single leg mountain climbers

Repeat

Core 1

     windshield wipers

     leg raises

Strength 2

     squats

     squat hold

     squat kicks

repeat

Cardio 2

     burpee

     star jump

repeat

Core 2

     warrior knee right

     warrior knee left

Strength 3

     push ups

     tri cep pushes

     v ups

repeat

Cardio 3

     high knees

     jump tucks

repeat

Core 3

     plank tuck right left

repeat

repeat All

Tabata Thigh Circuit - JONESERCISE

5/7/14 - Wednesday

JONESERCISE  - Tabata Thigh Circuit

10 Stations 20 Sec work/10 rest - 8 Rounds

Chair Squats

Bench Jump Squats

Bridge feet on Bench

Slideboard leg Curl - use towel

Stability ball leg curl

Wall sit

Squats med ball overhead

small ball leg curl 

Squats ball out front

Sissy squats - stand on db lean back and squat with straight back

Squats could have used some dumbbells. Same with the wall sit.

HIIT Ladder - Blendefitness

5/14/14 - Wednesday

blenderfitness

Warm Up  - 30 sec each

leg swings 

knee up rotations left and right 

deep squat & toe touches 

high knee line jumps 

jumping jacks 

60/50/40/30/20/10 with 20 sec rest 

flutter kick squats 

high knees 

burpees 

jumping jacks

plank with leg lifts

push ups

side plank with leg lift

tri-cep dip

10, 9, 8….1 

burpee 

side lunge with a reach - wide stance 

push up 

jumping lunge

800 Calorie Burn #2 HIIT Home Workout - Christine Salus

5/17/14 - Saturday

Warm Up

Needed:

Weight - DB (20)

Chair for step ups

50/10 25 rounds

10 high knees drop down power up

4 squat jumps/ 4 switch lunges

DB squat and side leg lift

one legged pushups with knee tuck/box jumps 

db alternating reverse lunges

Repeat 4 times

50/10 20 rounds (chair)

10 high knees/10 mountain Climbers

4 tri-cep push ups /4 squat jumps

Leg circles- both legs circle inwards and arms overhead or down by your sides

Side planks jumps/spider man planks

Hip raises - single leg

repeat 3 times

This was a killer workout and kicked out butts.  It is a definite do again some day.

Teams Sled Push Circuit

Teams of Two Sled Push Circuit

Break everyone out into Teams of Two. The first person pushes the sled out to 1/2 court and back. The second person does the first exercise in the circuit. When the first person gets back, the second person pushes the sled and the first person executes the first exercise. When the second person gets back, the first person completes the second exercise while the first person pushes the sled down and back again. Continue this pattern until both players have completed all of the exercises. The Pacer is the player doing the sled push each round.

        Base Exercise - Sled push (45 lb plate on a towel)

bulgarian split squat with plank

dumbbell lateral raise with forward lunge

bent over row dead lift combo

burpees

squat touch butt chair

breakdance push ups

suicide plank

ridiculous lunges - start in squat, power up land in lunge, jump up and land in squat

one legged dumbbell alternating arm curls

static squat dumbbell forward punches

cross mountain climbers

tri cep dips

The sled push gets fairly challenging about 1/2 way thru, you way want to offer an alternative to the sled push.

Circle of Trust - Bootcampideas.com

5/21/14

bootcampideas.com

Circle of Trust – R1

Split clients up over the 10 stations. Each should have a kettlebell.

The ‘Pacer’ station is the timekeeper. When the person(s) on that station have completed 30 KB Swings the group moves to the next station.

Before starting the next station though they must run a lap around the circuit. Once they return to their station they can start the next round.

Note: Clients should move their KB to their next station before running their lap.

Exercises:

1. PACER – 30 KB Swings

2. Push Up Jacks

3. Sumo Deadlift High Pull

4. Lateral KB Jumps

5. Right Arm KB Row

6. KB Goblet Lunges

7. Left Arm KB Row

8. KB Goblet Squats

9. Mountain Climbers

10. Straight Leg Deadlift

Core Break

Complete this set of exercises once for the allocated time:

60s abmat sit ups

45s slow bicycles

30s reverse crunches

15s v-sit hold/hollow rock hold

30s sea turtles

45s superman raises

60s abmat sit ups

Circle of Trust – R2

Repeat the Circle of Trust drill again with the same exercises.

This time though there are two differences. Clients no longer run a lap of the circuit between stations and the number of Swings is reduced to 20 reps.