4-Minute Belly Burn

Here’s a nice ab workout to round out the week. You can do this 4 minutes…or 8 minutes…or 12 minutes…however long you want! It’s an interval workout, so push yourself for the length of the work time. It’s a great addition to any cardio or weight training workout as well.

All you need for this is a medicine ball, ugi ball, kettle bell, or a dumbbell (whatever you prefer)

Complete 2 rounds of these 5 moves – If you choose to go longer than 4 minutes, just add extra rounds!

Set a timer for 20 seconds work and 10 seconds of rest.

Woodchop Left – Stand with feet shoulder-width apart. Raise weight straight up above  the right shoulder. Keep arms straight and swing the weight down and past the left hip, then back up above the right shoulder.

Woodchop Right – Complete the same move as before, but start with the weight above your left shoulder and lower it down past the right hip and repeat. I like to use my ugi ball for this one.

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Russian Twist – Hold the weight in front of your chest with both hands. Lean back slightly with a straight back and lift legs of ground with (feet crossed, optional). Twist and lower the weight down next to your hip, then twist in the other direction toward the hip and repeat in a continuous motion. Here I am using a 10 lb kettle bell.

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Mountain Climbers – No weight is needed for these. Start in a full plank and quickly alternate bringing knee to chest and back, switching legs. Do these as quickly as you can…it’s only for 20 seconds! I like to add challenge by balancing my hands on my ugi ball.

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In-and-Out Crunches – This can be done off the edge of a bench/step, or on the ground. Sit, placing your hands behind your hips and lift your feet off the ground and bring your knees to your chest. Straighten your legs out  and elevated above the ground as you lean slightly back. Crunch your chest and knees back together and repeat. For an extra challenge, you can do this on the ground bringing your hands to the outsides of your knees, balancing on just your tailbone. You can also place a weight between your knees to add weight. (pic)

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Plate Propulsion Workout

Today’s workout is a weight training circuit (my fave!). You will need a weight plate or dumbbell for all of the exercises. Use a challenging weight but not necessarily one that pushes you to failure – there are a lot of rounds in this workout! However, feel free to increase weight with each round if you choose. Be sure to use a weight that you can use for ALL moves. You want to be able to move from one exercise to the next without resting – not even to switch weights!

Complete 6-8 rounds, with no rest between moves. Rest 60 seconds between rounds.

Bench Press (12 reps) – Lie face-up on a flat bench and hold a weight plate at your chest. Press the plate toward the ceiling until your arms are extended. Lower it back to your chest without letting it touch and continue into another press. If you don’t have a plate use a dumbbell, holding both ends with each hand. To add a challenge, balance yourself on a stability ball or off the edge of a bench laying on your upper back/shoulders. Keep your hips lifted throughout and your knees bent 90 degrees. This will get those glutes involved!

Squat (10 reps) – Stand straight with your feet shoulder-width apart, holding a weight plate with your arms extended in front of you. Keeping your arms out, bend your knees and hips as if to sit in a chair until your thighs are parallel to the floor. Push through your heels to return to standing. You can also hold the weight above your head if that’s more comfortable – you don’t want to compromise your squat technique.

Standing Curl+Squat+Overhead Press (10 reps) – Stand straight with your feet shoulder-width apart, holding a weight plate in front of your thighs. Curl the plate to your chest, then push it out in front of you and squat down. While holding the squat position, bring the plate back into your chest and press it overhead. Lower the plate back to your chest as you push through your feet to return to standing and lower the plate to your thighs. (1 rep).

One Leg Romanian Deadlift (12 reps/leg) – Stand straight with most of your weight on your right foot, holding a weight plate to your chest with both hands. Bend your right knee slightly, and keep your back flat and chest out. Lift your left leg straight behind you as you push your hips back, lowering your chest toward the floor. When your chest is at or past parallel to the floor, reverse the motion and return to standing. Complete all reps then switch legs. *The pic is just to show the form, hold the weight at your chest with both hands. I couldn’t find a pic with this exact move.

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Overhead Triceps Extension (12 reps) – Stand straight holding a weight plate behind your head, with your elbows pointing to the ceiling. Extend your arms to press the plate overhead. When your arms are fully extended, slowly lower the plate back to the start. Keep your upper arms near your ears throughout. You can also hold a single dumbbell at one end. If you want to add a challenge, sit on a stability ball to engage your core. Just be sure to keep a straight back.

Sit-ups (15 reps) – Lie face-up on the floor, knees bent and feet flat holding a weight plate at your chest. Crunch your abs to bring the plate toward your knees. Return to just shy of your upper back touching and repeat. If you need to, brace your feet under a table, or place a heavy weight over your feet. You can also use a decline bench, which will add even more resistance to the move.

Total Body HIIT

This is a total body interval workout. It incorporates a bit of weight training, adding the sandbag to the circuit. If you prefer, you can also do this without any weight, just be sure to amp up the intensity/cardio. I use my sandbag, but you can use a barbell or dumbbells as well.

Complete 5 rounds of 5 exercises – 30 seconds of work, 10 seconds of rest.

Here’s the link to follow along in real-time: http://www.dailyhiit.com/videos/pusher-girl-thehiit-6

Sumo Squat+Leg Lift – Stand with your feet shoulder-width or wider apart, holding a sandbag/weight either down in front of you or up on your shoulders. Lower into a squat, and as you come up lift one leg up and out to the side. Lower into another squat and repeat alternating sides of the leg lifts. Make sure that your hips are going back as you squat down and your back remains straight throughout the leg lift. You can also do this without any weight. A wider stance with work your inner thighs more.

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Push-up Crossover – Start in push-up position with your left leg crossed over the right (your legs should be off-center to whichever leg is being crossed over). Do a push-up then come up and hop your feet forward, come to standing and do a hop. Lower down into another push-up. You can also do the push-up on your knees, and kick your feet together and back to the right and then forward to come up to standing. Repeat either version by alternating sides.

Switch Lunge – Hold the sandbag/weight on your forearms in front of your shoulders or back behind your shoulders. Start in a lunge position, lunging down then coming up into a hop and switching legs. You should land and immediately lower into another lunge. Try to keep a continuous pace. You can also do this without any weight.

Row + Speed Skaters – So in the video (link above) they do a deadlift, not a row. If you choose to do a deadlift, fine by me. Either way, hold a sandbag/barbell or a set of dumbbells in front of you, feet hip-width apart. With knees slightly bent, hinge forward at the waist and lower the weight down, then pull it up to your chest into a row. Your arms are tight to your body and elbows are pointed back (pic 1&2). Do 2 rows (or deadlifts), then stand back up and bring your right leg back and to the left into a curtsy lunge/speed skater (pic 3). Come back to start and repeat the sequence, alternating which leg you lunge back. Keep your back straight throughout.  If you want to do this without weight, skip the row and do a deadlift movement, hinging at the hips and making sure to squeeze your glutes at the top – then do the speed skater.

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Keg Press – Hold a sandbag or heavy weight on your left shoulder. Do a forward lunge with the right leg, and hold as you lift the bag/weight straight up and over to the other shoulder. Step back and do 2 squat jumps (see pic). Lunge forward with the left leg and repeat the sequence. You can perform this without any weight, if you choose.

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One Leg Alternate Bridge – Lay on the floor with knees bent, arms at your sides. Lift one leg straight up as you raise your hips off the ground as high as you can. Lower hips and leg, then repeat raising the other leg. I like to do this with my feet on an ugi ball (see pic) to add more of a challenge.

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Hello Dollys and Side Plank Twists

Try to work this daily ab superset into your workout and/or daily routine. Do these 2 exercises back to back without rest as a superset – rest up to 30 seconds between sets. Aim for 5 supersets, but perform at least 3. These will work your entire core, focusing mostly on the upper abs and obliques.

Hello Dollys (20 reps)

Start on your back, legs straight above hips and hands behind your head. As you crunch up, separate the legs straight out to sides, and back together as you lower shoulders back to the ground.

There are modifications that may be done, which may make the move harder or easier. Instead of placing your hands behind your head, you can stretch your arms out in front of you. As you crunch up and separate your legs, your arms will go between your legs.

You can also do just the leg movement, while remaining up in the crunch position with your shoulders lifted off the ground for all reps.

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Side Plank Twist (10 reps/side)

Start in left side plank, with feet stacked and right arm outreached straight up.  left foot in front of right. Rotate hips so that the pelvis is facing the floor, bringing the right arm under your torso. Return to start bringing the right arm back overhead. Complete all reps then repeat in right side plank.

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Easy modification: perform the same movement, but position yourself into side plank on your elbow instead of your hand. You can also position your feet differently if you’re having a problem balancing. Place your top foot in front of the bottom foot a few inches, and perform the same rotation movement.

Strength, Cardio and Core Circuit Workout

This workout combines strength training with a cardio circuit. It also has a set of core exercises to cap off the workout. Complete 2 rounds of each circuit before moving onto the next. Use a challenging weight for the strength circuit, getting maximum benefit from the exercises.

There are 3 circuits – complete 2 rounds of each prior to moving onto the next. Take minimal rest between moves, resting 1-2 minutes between circuits and 15-30 seconds between rounds.

CIRCUIT 1: Strength (2 rounds)

Crescent Dumbbell Row (30 seconds) – Stand with feet hip-width, holding dumbbell in each hand, arms by sides (palms in). Step back with your left leg, bending the right knee 90 degrees and keeping left leg straight and heel lifted, body hinging forward slightly from hips. Maintain this lunge and drive elbows up behind you, bringing weights to ribs, squeezing shoulder blades together. Lower dumbbells, return to standing and repeat alternating sides. This will work your legs, as well as your back.

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Side Lunge with Reverse Fly (30 seconds) – Stand with feet together, dumbbell in each hand, arms in front of thighs (palms facing). Step right leg out to side into a lunge, keeping left leg straight. Hinge forward from hips with torso parallel to floor and arms extended down below chest. Raise arms out to the sides up to shoulder height. Slowly lower arms and push off right leg to return to start. Repeat alternating legs.

Dive Bomber (30 seconds) – Start in full plank. Lift hips to form an inverted V, with feet flat on floor. Slowly bend elbows, lowering chest to floor while bringing head forward. In one fluid motion, push into palms and thrust chest forward then up, lowering hips to floor and straightening arms (looking up and balancing on balls of feet). Reverse motion back to start.

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CIRCUIT 2: Cardio (2 rounds)

Single Leg Mountain Climbers (30 seconds/leg) – Start in full plank. Bring left knee to chest, and keep it tucked while jumping right leg forward then back straight. Continue for 30 sec then switch legs.

Jump Jack Squat+Touch the Ground (30 seconds) – Stand with feet together, arms above head. Jump up and land in a deep squat with feet hip-width. Tap the floor with right hand, keeping back straight and left arm overhead. Jump up, bringing both feet together and arms overhead. Repeat alternating hands.

CIRCUIT 3: Core (2 rounds)

Hollow Chest Fly Combo (30 seconds) – Lie on back, legs extended with feet together, holding dumbbell in each hand with arms out to the sides. Lift head and shoulders off floor and raise legs 45 degrees, bringing arms together over chest (palms facing). Maintaining this position, lower arms out to sides until hands almost touch floor. Bring arms back over chest and repeat, keeping legs and shoulders lifted.

Windshield Wiper (30 seconds) – Lie on back, feet together and legs extended over hips, arms out to sides at shoulder level (palms down). Keeping feet together and legs straight, lower legs to the right as close to the ground as possible. Keep shoulders and upper back on ground, and raise legs back to start. Repeat alternating sides.

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Sweat and Get Lean HIIT

Ok – time to sweat it out and lean up! This is an interval circuit meant to push you to your max, so push yourself as hard as you can. It incorporates the combination exercises (I’ve been promoting), but it also makes you sweat like a hairy beast!

Complete 3 rounds of these 4 exercises – Do 50 seconds work with 10 seconds rest.

Here’s the link with the video if you want to follow along: http://www.dailyhiit.com/videos/sweat-and-get-lean-workout-thehiit-16

Left Leg Deadlift + Row – Hold a sandbag or a heavy dumbbell/kettlebell in your left hand. Transfer all weight to your right leg and hinge forward, lowering the weight toward the ground while raising your left leg back behind you. Pause when your torso is parallel to the ground and do a row, by lifting the weight to your ribs with your elbow pointing back and close to your body. Lower the weight, then return to standing. Set your left foot down slightly before repeating (unless you don’t want to – totally fine by me!)

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Cross Over + Side Out – Stand holding a barbell extended overhead  Lift your right knee forward to your chest and lower, then repeat lifting the right knee up and out to the side at a diagonal and lower. Lastly, lift the right leg straight out to the side. Repeat with the left knee (knee forward, knee diagonal, leg side). You can also use a set of dumbbells if you don’t have a barbell (or if it’s too difficult).

Right Leg Deadlift + Row – Do the same move as before, but hold the weight in your right hand. Lift your right leg back and you do your deadlift and row.

Burpee Star Jump Turn – Lower hands to ground and hop feet back into plank and do a push-up. Come back up to standing, lowered into a slight squat and jump and turn around to face the opposite direction and repeat burpee sequence.

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Combo Fat Burning Workout

This is an awesome circuit I got from FitnessRX Women. It’s a combination weight training circuit. Utilizing multiple muscle groups in one exercise, is an extremely effective way to tone up! Pick a weight that really challenges you – and try to increase weight for the second set if your muscles aren’t feeling fatigued. It’s important that you start with a warm-up and cool down with a good stretch – your muscles would appreciate it!

Complete 2 sets of these 5 exercises, taking minimal break in between. Take a 1 minute rest between sets.

 

Lunge with Knee Lift (15 reps/leg) – Start in a lowered lunge position, holding dumbbells by your side. Use your front heel to press yourself up to a standing position while bringing your back knee up and forward to your chest – while simultaneously curling the dumbbells to your shoulders. Return to lunge position as you lower your arms. Complete all reps and repeat on the opposite leg. This exercise works your entire lower body, core and biceps muscles. Be sure to keep your core engaged throughout the entire exercise. Start with a weight that you are comfortable curling, and that won’t challenge your balance too much – and try to increase weight for set 2.

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Bicep Curl with Tricep Kickback (15 reps) – Start standing with your knees slightly bent and chest forward about 45 degrees and elbows by your side, palms facing body. Bring the dumbbells to your chest for a biceps curl then immediately extend your arms back for a triceps extension. Be sure to keep your elbows by your side and squeeze throughout the entire exercise while keeping a flat back.

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Lunge with Lateral Raise (15 reps/leg) – Start in a lowered lunge position, holding dumbbells by your sides. Use your front heel to press yourself up while simultaneously, with straight arms, raising the dumbbells directly out to the sides until they are in line with your shoulders and parallel to the ground. Bring the dumbbells down by your side as you lower back to the starting position and repeat. Complete all reps and repeat on the other leg. Be sure to keep your shoulders down when doing the lateral raise. Decrease your weight if you’re fighting the urge to shrug your shoulders. This exercise is great for both the glutes and shoulders!

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Squat and Press (15 reps) – Start in a wide stance lowered to the ground with your glutes between your legs, slightly off the ground (you should look like a frog) – holding a dumbbell in each hand with palms facing each other. Use your heels to stand up while bringing the dumbbells up and into a press with your palms facing each other. Bring the dumbbells down and your lower back to the starting position. This exercise really targets your glutes and quadriceps while rounding out your shoulders. Be sure to keep a straight back.

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Squat with Overhead Triceps Press (15 reps) – Start in a wide squat position with your glutes back and holding a heavier dumbbell behind your head and with your elbows next to your ears. As you press up with your heels, extend your arms towards the ceiling. Lower the dumbbell(s) back down as you squat back down to the starting position, pointing the elbows forward. This exercise works your lower body and tones the back of your arms! Remember to keep your chest lifted throughout the entire exercise.

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