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...

12 Days of Kicking Ass Workout Challenge – Day 10!

Only 3 workout challenges to go! Only 3! Just 3! 3! So remember? That one time? When a bunch of fitness professionals shared their #1 favorite exercises?  That..  that was awesome. (Name that SNL skit.) And today, we’re gonna DO their favorite exercises! Surprisingly, none of them chose the same exercise! So we can make a super-awesome Quickie Workout out of their favorites! You’re going to do 10 reps of each of the 5 exercises, and repeat that for 2-5 rounds. If you do five rounds, that makes this a 250 reps challenge! You can do them in any order you want. I will recap the 5 exercises for you, then share how I would order them. Neila Rey, popular Google+ personality, chose the push-up.   To make push-ups harder, you can place your hands on dumbbells and add a row after each one! To make them easier, you can do them on your knees, or with your hands elevated on a step, chair, or even the counter top! Jeff Oriente, another Google+ rising star, chose the squat. Revisit the original post for detailed instructions on proper squat form. To make this harder, you can hold dumbbells at shoulder level, or a barbell on your back! Next, Justin Glenn shared his favorite exercise, the dead lift. To do a proper dead lift, bend your knees, sit your weight back, and place your hands about shoulder width apart on a barbell (or dumbbells) that is right in front of your shins. Press your feet into the floor to lift the bar and stand, keeping your chin and chest lifted. Do...

12 Days of Kicking Ass Workout Challenge – Day 9!

Another workout? Already? Hey, you’re busy. I get it. So we’re keeping it short and sweet on most of these! In fact, if you do today’s workout plus the last 3 days’ workout challenges, your workout would still be less than 20 minutes long! I’m all about quick and dirty. RAWR. So today’s challenge, should you choose to accept it… IS…..  drum roll….. 3 rounds of 1-minute AMRAP knee tuck abs! What the hell are those? Well here’s a handy little gif I made for you. Yeah that’s right, I made a gif. I got skillz, yo. Set your timer for 3 rounds of 1 minute work, and 30-60 seconds rest. Start your timer, then do as many knee tuck abs as you can in one minute!  Then when it beeps at the end of the minute, rest for up to 60 seconds. Then HiiT it again! Feel the burn! Then rest again. God, I’m so nice for giving you all this rest! Then one more time, bitches! Then rest. And whine. And curse the day I was born. Then lift your shirt, talk nicely to your shy six-pack abs, and praise the day I was born. Then come back tomorrow for Day 10! Shit’s gonna get REAL tomorrow! I’m sorry I said shit. I’m not sorry. And don’t forget to hiit me up with some comments on what you think about all these challenges! Ain’t nobody hiiting me up with some comments! I’ve gotten some “may you burn in hell for that 150 push-ups challenge” emails, and feedback on the Facebooks and the Google+, but no blog comments. Don’t...

12 Days of Kicking Ass Workout Challenge – Day 8!

It’s raining ice in our part of the country, so instead of shopping and running holiday errands, I’m sitting here thinking up twisted awesome workout challenges for y’all to do. Woo yay, right?  Shut up, you know you love the attention. Ok, time to sing. La La La…  Mi Mi Mi….  Do Re Mi….  just warmin’ up my pipes.  Ahem. “On the 8th day of Kicking Ass, this is what we do…..” Wait – Why is my dog howling? Today’s challenge is only 3 moves. 1 minute each. No sweat. No big deal. We got this. WE GOT THIS. (3 minutes has never felt so long.) Set your timer for 1-minute intervals. And then you do AMRAP (as many reps as possible) of squat jumps (or body weight squats), push-ups (toes or knees or a combo), and burpees. OF COURSE THERE ARE BURPEES, SILLY GOOSE. People were posting up their scores in the comments section of this video! Check out some numbers! My people kick serious butt! My scores are posted in the video! This one is no joke! So many exclamation marks!  Here come a few more! !!! Happy Saturday!  Happy Day 8! Happy ‘Bout-to-Get-Yer-*ss-Kicked Day! Don’t forget to revisit Days 1-7! Day 1 Day 2 Day 3 Day 4 Daaaayyyyy Fiiiiiiiiiiive Day 6 Day 7   Day 8’s 3-Minute AMRAP Challenge! Look at me giving you the stink-eye, like this workout is YOUR fault. (It is.) (No seriously, it is.) ...

12 Days of Kicking Ass Workout Challenge – Day 7!

Good grief there are a lot of days in 12 days. Like, 12! 12 whole days. Which means I have to come up with 12 whole workout challenges. But I’m up for it. I’m here for you. Are you here for me? I’m sorta co-dependent. Ok, so we’ve hiit an EMOTM throwdown, as many rounds as possible. (I did 22. :::hair flip:::) That was Day 1. We hiit abs. That was Day 2. We hiit legs on Day 3. We did some jump rope cardio. 4 minutes, to be exact. For Day 4. Hey look, the numbers match!  We ran some staircases and alternated that with squats or burpees. Foorrrrrr Daaaayyyyy Fiiiiiiiiiiive. And we did push-ups until we collapsed. But our arms are gonna look fan-freaking-tastic thanks to Day 6! So let’s give those arms a break, and give those abs a break, and stop running and jumping around like damn fools, and just sit.  Let’s just sit. Against a wall. WALL SIT CHALLENGE, BITCHES! My record is 6:04.  No lie. I had enough lactic acid in my legs to fell a horse, and I couldn’t walk for 8-1/2 days, but I had bragging rights against my sassy friend Heidi, and that made my temporary inability to function all worth it!  Sort of. Not really. But too late now. If you wanna be especially masochistic bad-ass, go back and hiit all the previous days’ workouts first, and THEN wall sit. Unless you want an impressive wall sit time. Then wall sit after a 5-10 minute warm-up.  For cripe’s sake don’t skip your warm-up!  Post up your time in the...