Total Transformer HiiT Workout!

Who’s in the mood for jumping jacks? Abs? Kettlebell Swings? Wall Sits? Scorpion Push-Ups?!? Bwahahahaaaaa Scorpion Push-Ups. I’m sorry in advance for those! (I’m not all that sorry.) HiiT this workout 3-4 times this week and watch your body transform! You’ll get cardio! You’ll strengthen your abs! You’ll work legs and arms and shoulders and glutes! You’ll curse me until you see results. Then you’ll want to marry me sing my praises.   For this week’s workout you’ll need two light Sandbells, your Dual-Grip Medicine Ball, your Gymboss Interval Timer, and a mat. You’ll also need your game face. And some attitude, yo. If this workout is too difficult for you, be sure to watch the Workout Preview Video below to learn how to modify it! And, I have many more suggestions for adapting this workout to YOUR needs here. Ready? READY? That’s more like it.   Learn the Workout:   Now do it in Real Time!  ...

15-Minute Full-Body HiiT Workout!

I’ve got a busy week so let’s get right to the point! This week’s Quickie Workout is a 15-minute full-body challenge! We start out with a single-leg side plank burpee – say whaaaaat? – then hiit legs with a front/back plyo lunge, take a mini-breather with time-under-tension bicep curls, then slam core with plank oblique knee tucks and a Pilates back extension variation! When we say full body, we mean it! 5 exercises, 3x each. Set your interval timers for 15 rounds of 50 seconds exercise, 10 seconds rest. Or if you’re feeling sassy, do the workout 4 or 5 times through! :::fist bump::: Equipment for this Quickie: Heavy Dumbbells, Sliders, Mat, Towel Oh, and don’t forget to stalk follow me on social media! That’s where the crazy fun happens! Google+ Facebook Pinterest Twitter  Instagram  Preview the exercises and learn proper form & modifications for this workout:   Now do the workout straight through in Real Time! With me! Yayyyyyy Woot!...

Got Balance?

Balance is defined as the ability to control the body’s position, or distribute your weight to stay upright and steady. Balance is important for fall-prevention, but it’s also important to be in tune with your body so that rather than leaving balance to chance, you’ll know how to activate the right muscles while completing exercises or daily tasks requiring balance. People often say, “I don’t have good balance,” as if balance cannot be improved. It can! Balance is about equilibrium, but it’s also about utilizing, and strengthening, the muscles used for stabilizing and joint support. Balance exercises are especially important for seniors, but why wait? Why not meet that challenge early on and head-on, by incorporating balance exercises into your training? Here are exercise ideas to develop your balance, from easiest to more difficult: ~ Balance on one leg. ~ Balance on one leg while moving the opposite leg in various ways. ~ Balance on one leg while circling the arms, throwing and catching a ball, or passing a weight from hand to hand. ~ Walk heel to toe, forward and backward. ~ Sit on a stability ball and lift and hold one leg. ~ Practice balance exercises while barefoot. ~ Balance on one leg and close your eyes. ~ Balance on one leg on a pillow, BOSU, wobble board or other unstable surface. ~ Perform upper body exercises while standing on one foot or with feet staggered in “tightrope” position. ~ Hop in place and land on one foot. ~ Hop forward and back or side to side, landing on one foot. ~ Balance on one leg and reach...

the Bodyweight Blitz Workout! No Equipment Needed!

There is so much amazing exercise equipment on the market today, which is why I use and promote some like Sandbells and Dual-Grip Medicine Balls! But sometimes, you just want a workout you can do anywhere but still gives you a challenge! Enter body weight workouts. Body weight exercises are a fantastic way to not only gain strength and endurance, but to work on balance, agility, and range of motion too. To that end, this week’s Quickie Workout is a 15-minute, No-Equipment-Needed Bodyweight Blitz! I’ve got 5 exercises to pound legs, arms and core, and of course you’ll get cardio because these exercises don’t mess around! We hiit the ground running with a new burpee variation, which is a full-body exercise, then continue to hiit legs with a kneel + tuck jump combo (good gawd my tuck jumps need work!), squats, and side thrust kicks! Then, we hiit chest and back and abs with a push-up kick-through, and we’ll end it with a bang with an advanced Pilates exercise, the teaser! This workout proves we don’t need no stinkin’ equipment to get our sweat on! If these workouts are too difficult for your current fitness level, I always include make-it-easier modifications for every exercise in every Workout Preview Video! Then, if you want to do it with me (snicker) in real time, you can do that with the Real Time Video! So let’s do this! Watch it! Try it! Share it with yo’ people! Then tell me what you think! Workout Preview Video:   Bodyweight Blitz in Real Time:...

12 Days of Kicking Ass Workout Challenge – Day 11!

On the 11th day of Kicking Ass, Laura gave to me….. Hmmm, what to do, what to do. I mean, we’ve hiit legs. We’ve hiit arms. We’ve hiit abs, and we’ve hiit cardio. What else can we hiit? How about all of the above? Today’s challenge is a full-blown Quickie Workout! This one is called Crush and Burn! In this workout you’ll sculpt strong shoulders, burn fat, and cardio UP in challenging high-intensity intervals! Burpees, hellraisers, kneeling get-ups, and a jump lunge variation mean this workout is loaded with intensity! Lace up your sneakers, set your timers, take a few deep breaths, then get ready to Crush & Burn this HiiT workout! Learn the exercises – plus make-it-easier modifications – by watching the workout preview below. Then set your timers for 50 seconds work, 10 seconds rest, and do this quickie as many times through as you can!  Beginners – aim for at least 2 times through. Take breaks between rounds if needed. Intermediate level – you get 3 rounds for sure. Advanced – HiiT this one 3-5x through! Merry Christmas Eve to y’all, and come back tomorrow for our big hurrah final workout challenge! For this workout, you’ll need paper plates as sliders, light sandbells or weights, and a mat.   Related Posts: Day 1 – EMOTM Challenge Day 2 – Legs on FIYAH! Day 3 – 8-Minute Abs Day 4 – Jumping Rope! Daaaayyyyy Fiiiiiiiiiiive – Stairs & Squats! Or Stairs & Burpees! Day 6 – Push-Ups, Push-Up, and more Push-Ups! Day 7 – Wall Sit Challenge, Bitches!  Day 8 – 3 exercises, 1-minute AMRAP each Day 9 – 3 rounds of 1-minute AMRAP knee tuck...