HiitReps

After my day 2 workout, I had a hard time with this one (still being sore…and tired!)  I still knocked it out (barely)…but I’m sure you can beat my scores!

Butt and Gut Workout! Here’s a link to the workout: http://www.dailyhiit.com/videos/butt-and-gut-workout-hiitreps-2

Set your timers for 50 sec work, 10 sec rest. Complete the 7 exercises 3 times through for a total of 21 rounds, 21 minutes.

1/2 Burpee+Tuck Jump: Pace yourself for this one. Crouch down and place hands on the ground and kick your feet straight back, then back forward (1/2 burpee). Stand and do a tuck jump, bringing knees to chest. Repeat combo.

Deadlift+Row: I used my sandbag for this, but you can use a barbell or dumbbells. Stand with weight in front of thighs. Bend at hips and lower weight toward ground with a flat back and stand, squeezing glutes at the top (deadlift). Then bend forward and hips again, but stop and do a row bringing elbows straight back next to ribs (back should be flat, chest parallel to ground). Lower weight,  stand and repeat combo.

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Staggered Pushup: Get into a pushup position with hands shoulder-width apart, but have one hand slightly more forward than the other. Lift the same leg as the back hand and do a pushup. Switch hand positions and lift opposite leg and do another pushup. Continue alternating. If it becomes challenging, lower onto one knee, still lifting the other.

2 Tuck Abs+2 Bicycle Abs: Lay on your back with legs straight, hands by sides. Crunch up and tuck knees toward chest (balancing on tailbone). Do this twice. Next crunch up the same way but hands are behind your head and tuck one knee toward chest, twisting opposite elbow to knee. Lower and repeat on other side. (Combo consists of 4 crunches). Repeat combo.

Side Plank w/ Inner Thigh Lift (Left): Start in side plank with your right foot up on a bench or equalizer, left foot is underneath. Hold in side plank and raise and lower the left leg, keeping it straight. If this is too hard, lower down onto your elbow. If you don’t have something to rest your feet on, get into side plank on the ground with feet stacked, and raise and lower the top leg.

Side Plank w/ Inner Thigh Lift (Right): Repeat previous move on the right side.

1/2 Burpee+Sandbag Swing: If you don’t have a sandbag, you can use a heavy dumbbell or kettlebell. Start standing with the sandbag/weight on the ground (long-ways) between your feet. Crouch down and place hands on ground (weight between) and hop feet back, then back forward (1/2 burpee). Grab the weight and stand, swinging it back between legs then straight up and forward to chest level, keeping arms straight. Lower weight back to ground and repeat.

My results (in order of completion):

Round 1: 14, 10, 15, 12, 26, 25, 15

Round 2: 13, 11, 15, 13, 24, 28, 15

Round 3: 13, 12, 13, 13, 20, 21, 14

Calories burned: 258 in 21 minutes

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HiitLean

This is a killer arm workout! By round 3 I was dying – and I was definitely to failure by the end of the 50 secs! And that’s the goal….use a weight that pushes you to failure, and that’s how you will see maximum results. It’s brutal, but it’s totally worth it! I posted my scores at the end of the workout. Here’s the link to the video so you can follow along: http://www.dailyhiit.com/videos/play-it-hiitlean-3-reload

Set your timers for 50 second work, 10 seconds rest. Do the workout of 7 exercises 3 times through, for a total of 21 rounds and 21 minutes.

Chest Press + Flys: For this I used 5 lb dumbbells and my ugi ball. You can use a stability ball to lay on or a bench. If you have neither, or if it’s too hard to balance, you can just lay on the ground.  Lay with your upper back on your ugi, stability ball, or bench and hold the weights at your chest, palms facing each other. Make sure that your hips are lifted so your body makes a straight line knees to hips (hold this position throughout) Do a chest press, and at the top of the move open your arms to almost parallel with the ground into a fly, then back to center and down. Repeat this combo. Be sure to use a weight that is comfortable for both the press and the fly.

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Squat and Kick: I used a set of 10 lb dumbbells. You can also use a barbell/sandbag on your shoulders. Stand with feet hip-width apart, dumbbells at your sides. Squat down, keeping your chest tall and hips back, making sure that your knees don’t go past your toes. Upon standing kick one leg straight out in front and return to a squat. Repeat alternating kicking legs. Push yourself and squat down as far as you can, and use a weight that challenges you.

Bicep Curl + Press: I again used my 10lb dumbbells. You can also use a barbell. Stand with a slight bend in your knees, weight in front of your thighs. Curl the weight to your shoulders, then extend your arms into a shoulder press. I did hammer curls, but feel free to do whichever curl you want. Just be sure to not swing your body, and to keep your elbows close to your body. By round 3 I was barely able to press the weights over my head!

Figure 8’s: I used a single 10lb dumbbell for this. You can use any type of weight you choose. I used my ugi ball for round one, but it was a little awkward. Hold the weight out in front of you, then do a rowing motion by bringing the weight down by your hip and circle up and around to overhead, then down to the other hip and back up (a figure eight motion). Try to keep your torso steady and forward, you should feel this in your core/obliques. By the end your arms will be feeling it too!

Tricep Dips: I used my bench for these, you can use anything that you can sit off the end of. Just be sure to bend your elbows back when lowering your body and to use your arms to lift your body, and not your legs.

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V-abs: This can be a tricky one. Lay on your back with your legs straight and lifted slightly off the floor, arms straight over head. Crunch up and reach your arms toward your feet (body makes a V shape), then return to start. To make the move easier (or for some, doable) bend your knees slightly, or raise them higher off the ground. Be sure to not arch your back.

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Alternating L-arm Raise: I used 5 lb dumbbells, but start off lighter if this is challenging. By round 3 you will barely be able to make it 50 seconds (but that’s the goal). Stand with legs staggered slightly with a slight bend in the knees. Simultaneously raise one arm straight out in front and the other out to the side (arms making an L), with palms facing the ground. Lower and repeat bringing the other arm forward and the other to the side. Be sure to not rock your body, and really focus on using those arms!

My results (in order of completion) 

Round 1:  16, 24, 15, 17, 22, 21, 21

Round 2: 18, 27, 17, 19, 28, 20, 25  (apparently I had a boost of energy this round!)

Round 3:  18, 24, 14, 19, 27, 19, 19

Calories burned: ~300 in 21 minutes

Ditch the Pop….Benefits of Tea!

So I used to be a big pop drinker (or soda, or whatever you call it). Even if you just drink diet, it’s not only bad for you, but can keep you from shedding that extra weight. I got on a “tea kick” and since then have rarely had pop to drink. I’ve even cut back on coffee. Regular tea may not have as much caffeine as coffee, but it’s other benefits make it so you don’t really need the extra caffeine.

I discovered Teavana’s steeping method of loose leaf tea. It is a little pricier than buying teabags, but you get more flavor and nutritional benefits from the loose leaf tea. All of their kettles, tumblers, and teapots come with infuser baskets, that make it easy. I purchased their tumbler for work and it keeps the tea hot (not warm, hot) for 6 hours! Steeping only takes about 2-6 minutes, depending on the type of tea you’re brewing.

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For home I have an electric tea kettle to warm my water to the appropriate temperature, and I use the Teavana Perfect Tea Maker, which drains the tea directly into your mug. It’s easy to use and easy to clean.

Some Benefits of Tea (there’s A LOT, so I’m going to shortly summarize…):

Green Tea – The biggest benefit of green tea is the amount of flavonoids, which is a plant-derived antioxidant. This can help in the prevention of cancer and heart disease. It also has an abundant supply of catechins, which is a food source that also have disease-fighting properties. These are more prevalent in loose leaf tea, and are brought out in the steeping process. Green tea, along with other types of tea,  is also shown to lower LDL levels (bad cholesterol) and raise HDL levels (good cholesterol). I have genetically high cholesterol, and ever since I switched to tea, it has dropped down into the normal range! It’s great for diet purposes as well, because it helps boost your metabolism.

Mate Tea – This is probably my favorite tea, because it has about the same amount of caffeine as coffee! It actually has more (90% more) antioxidants than green tea, along with immune-boosting properties.  It is also known to enhance mood and focus, enhance endurance, aid in digestion and weight control, and supports the cardiovascular system.

There is also black tea, white tea, and oolong tea – which are also a healthier option. They also provide antioxidant and cardiovascular benefits. White tea has antioxidants which get rid of free radicals in the skin, which can help prevent acne and signs of aging. Oolong tea contains antioxidants with several awesome benefits – healthy skin, healthy bones and tooth decay prevention, weight management, diabetes prevention and stress management.

Some of my favorites:

Teavana – There are SO many flavors and blends to choose from. You can even create your own! My favorites are:  Moroccan Mint Green Tea, Peachberry Jasmine Sutra Green Tea, CoCo Caramel Sea Salt Herbal Tea, Zingiber Ginger Coconut Roobios tea (my fave!), Tropica Roobios Tea, Youthberry Wild Orange Blossom Blend, MateVana Herbal Tea, and Raspberry Riot Lemon Mate Tea. These are only the ones I’ve tried…check out their website for a bunch of fun flavors and accessories! http://www.teavana.com

Argo Tea –  I NEED to stop at Argo Tea every time I have a layover at Chicago O’Hare Airport. There aren’t any stores here in Dallas, so I buy this online. I’ve had the Pomegranate White Tea and the Armenian Mint Green Tea, which are both awesome. It’s cheaper than Teavana, but there’s a smaller selection of flavors to choose from. http://www.argotea.com

I would also like to say that Aveda (yes, the salon) carries probably my favorite tea of all. They have it available in tea bags, as well as loose leaf. It has a great flavor, and no sweetener is needed! Only downfall is that it’s caffeine free, which doesn’t bother me unless I’m needing a little energy boost! http://www.aveda.com/products/5210/body/tea/index.tmpl

HiitCombat

This workout incorporates kickboxing, which helps tone all parts of your body. Be sure to keep your core engaged throughout all of theses moves, especially the punches/hooks. I have a pair of weighted gloves that I use to increase my burn. Be sure to focus on proper form, but do the moves as quickly as you can. With the combination moves, each set of the combo is 1 rep (if you’re keeping track of your progress). My results are listed at the bottom of the workout.

The link for the workout is here: http://www.dailyhiit.com/videos/combat-montage-hiitcombat-5

Set your timers for 50 sec work, and 10 sec rest. There are 12 rounds total, which will take you 12 minutes.

1. Kick Over+Lunge+Punch and Body Hook (Right) – If you dont have an equalizer, you can use a chair or just imagine you are kicking over something. Try not to bend the knee while kicking up and over with the right leg. At the bottom of the kick, lunge the right leg behind you and bend both knees to 90 degrees. Step the right foot forward and do a jab then body hook with the right arm. Repeat combo. Be sure to keep your back straight and abs engaged. Focus on putting some power behind your jab and hook as well.

2. Kick Over+Lunge+Punch and Body Hook (Left) – Repeat the same move but with the left leg, and punching with left arm.

3. 10 hooks+10 Star Jumps – Alternate hooks with the right and left arm. When striking, forearm should be parallel to the floor (like you’re punching someone in the ear…ouch!) Use a slight pivot in the legs and waist to give your hook more power, while also using your core and keeping the abs engaged. Quickly do 10 star jumps (which are just speedy jumping jacks), then repeat combo.

4. Walking Pushups – Start in pushup stance. Do a pushup then walk your hands and feet to the right and do another pushup. Repeat alternating directions. If this becomes difficult perform the pushup on your knees, come back into plank for the “walk” then drop down to knees again for the pushup. Be sure to keep your back straight and to not droop your belly.

5. 4 High Hooks+4 Low Hooks+ 4 Tuck Jumps – The hooks will be done with one arm at a time. Do 4 hooks normally, then squat down and do 4 hooks in this position (like you’re hitting someone in the hip). Stand and do 4 quick tuck jumps. Repeat combo with the other arm, and alternate throughout.

6. T-bar Abs – I used my Ugi Ball for this. You can use a barbell, dumbbell, kettlebell or medicine ball as well. The key is to keep the weight raised above your head at all times. This is what makes the move challenging. Lay flat on your back with legs straight out and together, weight is lifted above your head (biceps by ears). Keeping arms and legs straight, crunch up to sitting keeping your back straight, then lower back down keeping the weight above your head.

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My Results: (in order of completion)

Round 1: 10 – 11 – 6 – 12 – 7 – 16

Round 2: 11 – 12 – 7 – 12 – 6 – 16

Calories burned: 250 in 12 minutes.

Outdoor Workout

Find yourself a park bench and get a workout in while you enjoy the beautiful weather. I like to walk Northhaven Trail behind my house and use the benches at the rest stop. Be sure to have water handy, so you don’t get dehydrated or fatigued.

Complete 3-4 sets – Rest 1-2 minutes between sets

Bench Jumps (20 reps) – Stand about a foot from a bench. Jump with both feet up onto the bench. Try to land softly on toes, then heels. Step down to repeat. Use your arms to help give you momentum.

Tricep Dips (25) – Sit on the edge of a bench with knees bent 90 degrees, hands are at the end of the bench, fingers forward. Place feet so butt it 1-2 feet from bench. Bend elbows straight back, and rise up keeping elbows close to your body.  Make the move harder by straightening your legs.

Bench Top Touches (30) – Stand about a foot from the bench. Bring right foot up and tap toes onto bench. Quickly alternate feet and bring your left toe to the bench. Do these as quickly as you can without losing balance. Each toe touch is one rep.

Decline Pushups (15) – Position yourself so that you are in pushup position with your feet up on the bench. Hands should be under your shoulders, and there should be a straight body line from feet to shoulders with belly button in and tailbone tucked. Go as low as possible. Hands are shoulder width or wider, elbow bend out to sides.

Bulgarian Squat (20/leg) – Stand with your back to the bench and place the top of one foot on the bench so your knee is bent 90 degrees. Lunge straight down, bending the standing leg to 90 degrees, being careful not to bring your knee past your toes. Complete reps then switch legs.

BodyRock HIIT Workouts

Breakdown: High Intensity Interval Training (HIIT) workouts are shorter workouts with maximum effort. In other words, you work for a shorter amount of time but sweat more! The majority of these workouts are interval timed workouts (set time for work and rest), with the occasional rep workout. For the timed workouts, I will post how many reps I completed per move, per set. For the rep workouts, time yourself and try to improve on that time. The point of these workouts is to keep your heart rate elevated for a maximum calorie burn, which will help keep you lean and toned. These workouts are short, so put in a maximum effort and you will get more out of them! Take breaks if needed, so you are getting an efficient workout with all of the moves. When I post  the BodyRock/Daily HIIT workouts, I will provide the link to their webpage. I usually follow along with the videos, most of them are in real-time. This is helpful if you do not have an interval timer. Workouts are posted daily on their website: http://www.dailyhiit.com

Workout Programs: There are different categories of workouts. I try to mix it up, not only to keep things interesting, but to also get the most benefit. Below is a brief description of each.

HiitBody: These are full body workouts that target multiple muscle groups, but also combine fat burning moves.

HiitCore: These workouts focus on the abdominals and core as a whole. Don’t be fooled, these will still have you gasping for air!

HiitCombat: I love these workouts, because I LOVE kickboxing! These workouts incorporate kickboxing variations of workouts, along with other cardio-inspired moves.

HiitLean: These will focus on moves that help sculpt lean muscle. It’s a weighted workout, that will focus on toning up your entire body.

HiitMax: This can be considered the “bootcamp” workouts. These are intense cardio workouts to achieve maximum fat burning and body toning.  They also consist of a lot more exercises (usually more than 10), so make sure you’re well-rested and up for the challenge!

HiitLite: These are great for beginners, or for a recovery day…or for those days where you just aren’t feeling like a hardcore workout. This is a light full body workout.

HiitReps: This is a rep-based challenged that are meant to push your muscles to their limits!

HiitBonus: Exercises that target trouble areas. The more common are HiitAss and HiitLegs

Equipment: The equipment used in the BodyRock workouts can be purchased through their website. Of course you can improvise with what equipment you have access to; and you can even do a lot of the moves without equipment, and use your body weight. I have purchased the sandbag and ugi ball, which are both very versatile and worth the money if you want to spend it. If you have dumbells, kettlebells, a medicine ball, a stability ball, and/or a bench you will still be able to do the routines. If there’s a move your cannot improvise on, or that you simply cannot do,  just pick an exercise of your choice. Just make sure to keep moving (and sweating)! An interval timer is a must for these workouts. If you do not own one, you can find an HIIT app on your smartphone and use that, or just follow along with the video. Below are the links for the equipment used for the workouts. Be sure to look for promo codes. I got $30 off my ugi ball!

Ugi Ball: I have the 8 lb (pink) but other sizes are available. A medicine ball or stability ball can be used for some of the exercises, depending on the exercise of course. http://shop.dailyhiit.com/collections/home-page-featured/products/ugi

Ultimate Sandbag: This thing is AWESOME! It has 4 sets of handles, so you can do pretty much anything with it! I purchased the Core Package, which holds up to 20 lbs of sand. It doesn’t sound like much, but it’s A LOT heavier than it seems…dead weight! http://shop.dailyhiit.com/collections/home-page-featured/products/sandbag

Gymboss Interval Timer: Pretty affordable. You can find many similar to this on Amazon. I downloaded the HIIT interval training timer on my android. I also have a mio watch that has an interval option, which is another option. I do recommend some sort of timer so you can focus on your workout and not on keeping track of time. http://shop.dailyhiit.com/collections/home-page-featured/products/gymboss

Equalizer/Dipstation: This is usually the hardest piece of equipment to improvise moves. Depending on the move, you can use a bench, or chin up bar. For reverse rows I use my Jungle Gym (similar to TRX), and for dips I use a bench.  It’s a versatile piece of equipment that is definitely on my wish list!                       http://shop.dailyhiit.com/collections/home-page-featured/products/equalizer

Stability Ball: This you can get pretty much anywhere. I purchased the Gaim stability ball off amazon for about $14. You can pretty much find these at any sporting goods store. This is a great piece of equipment to have at home, and is great for core strengthening. http://shop.dailyhiit.com/collections/home-page-featured/products/ultimate-body-press-stability-ball

T-Grip Bar: This is pretty much just a fancy barbell, but it is also on my wishlist! Most of the moves with this can be done with a pair of dumbbells or a barbell. I use my sandbag for a lot of the exercises too. Depending on the move, do whatever is most comfortable. For example, bicep curls are easier to perform with dumbbells and not the sandbag. And clean and presses are more efficient when using the sandbag, instead of dumbbells. http://shop.dailyhiit.com/collections/home-page-featured/products/t-grip-bar

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My Ugi Ball and Ultimate Sandbag