20 Minute Bodyweight HIIT Burn

Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

21 Minute Total Body Torch

In for a quick workout? Need to do it at home? Let’s skip the nitty gritty and get to work then.

TOTAL BODY HIIT- The Total Body Torch

To be done continuously with only 15 seconds rest in between sets

  • 30 seconds- jumprope with high knees
  • 20 seconds- push ups or clapping push ups
  • 30 seconds– tuck jumps
  • 20 seconds- squat jacks
  • 30 seconds- burpees
  • 20 seconds- tricep dips (bodyweight or on a bench/chair/elevated surface)
  • 30 seconds- rapid jumping jacks or air jacks
  • 20 seconds- shoulder push ups or handstand hold
  • 30 seconds- rapid alternating front kicks
  • 20 seconds- plank jacks
  • 30 seconds- jump lunges
  • 20 seconds- v-ups
    • Repeat 3 more times!

Give yourself a pat on the back and walk away proud 🙂