wreck it!

Farewell 2013, hello 2014!

What is in store this year? No idea, but it is going to be a good one!

Here is a little workout to get everything moving in the right direction…

The plan: 20 minutes HIIT. Four rounds of the following five muscle burning moves, 10 seconds rest between each exercise, 50 seconds of work (play… however you see it!):

  • Sandbag clean and press
  • Reverse push up
  • Sandbag dragon lunge
  • Medicine ball diamond pushups
  • 1-2-3-Sandbag sumo squat

Zooooom!

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master hunter

The plan: 16 minutes of HIIT. Four rounds, after you warm up, with 50 seconds work and 10 seconds rest between each exercise.

  • Barbell clean and press
  • 2 x Medicine ball plank jacks and medicine ball jump
  • Medicine ball jump lunge and twist
  • Side plank knee tucks, alternating side

Warm down, stretch, breath, relax…

welcome to my world

Spring has started out on the cold side; maybe we can warm it up a bit?

The plan:20 minutes of HIIT. Warm up with some thing dynamic, get the heart pumping, limber up and work any tightness from your muscles. Complete 4 rounds of the following 5 exercise (set your timer for 10 seconds rest and 50 seconds work)

  • High knees skipping
  • Medicine ball Russian twists
  • Barbell clean and press
  • Plank side twists (with or without dumbbells)
  • Medicine ball half burpee

zooooom!

standing in the way of control

The plan: Treadmill sprints! mixing it up for time and speed! Basically, you can tailor this to your own desires, but my session today will look something like this (you will have to imagine the sweat, gasps for air and cursing):

  • Warm up
  • 1min @ 14.5km/h then 1 minute rest
  • 1 min @ 15.5km/h then 1 minute rest
  • 1 min @ 16km/h then 1 minute rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 30 sec @ 18.5km/h then 30 seconds rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 1 min @ 14km/h then 1 minute rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 30 sec @ 18.5km/h then 30 seconds rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 1 min @ 16km/h then 1 minute rest
  • 1 min @ 15.5km/h then 1 minute rest
  • 1 min @ 14.5km/h then 1 minute rest

Ramp it up, or slow it down. I don’t usually put speeds up but I wasn’t sure how to describe it. Kinda like sprinting up and down a hill but not really?!?

Only 10 minutes of work in total, enjoy!

swoon

Just remember to fall in love, there’s nothing else… like you need reminding 😉

The plan: 8×1 minute sprints. If your on a mill, spice it up with some incline, why don’t ya! Speaking of love, don’t forget to warm up and cool down, show your bod’ you love it!

Be well today!

kids

The plan: Today we are back on the HIIT! 18 minutes at the highest height of intensity! Set your timers/watches/clock or sun to 10 seconds rest 50 work for 18 rounds and complete 3 rounds of the following 6 exercises… try it… it’s fun!

  • Medicine ball jump lunges
  • Plank
  • High knees skipping
  • Press ups
  • Squat and dumbbell, kettle bell, barbell, any bell press
  • Medicine ball oblique wall throw and catch

Watch out for the monsters!

black flies

Energy continuously flows through, into, and around us. It is in the way we move, create, communicate; it’s what connects us. Guide that flow, make it beautiful.

The plan: A hot flowing warm up then HIIT! 20 minutes, 4 rounds, 5 exercises, 50 seconds of work and 10 seconds ‘rest’:

  • High knees skipping
  • Medicine ball push ups, either both hands on the ball or alternate the side of the ball
  • Side jump lunges
  • Reverse push ups
  • Leg raises with a butt raise

Use the Force, Luke

retrograde

The plan: Get your boogie on and dance up a good sweat! Then HIIT, 18 minutes of it! So, how about 3 rounds of the following 6 exercises 50 seconds work 10 seconds rest:

  • High knees skipping
  • Diving monkeys
  • Jacks skipping
  • 180 twist medicine ball burpee
  • Single leg skipping (alternating legs every 5 reps)
  • Medicine ball jump lunge

Have an amazing weekend!

Kapow!!