Category Archives: toned

Fierce Workout: Torch the Turkey

I’d like to invite you to take a moment and think about all of the things that you are grateful for today. Think about how far along you have come, how much progress you have made. Be thankful for your body, your strength, your determination. Celebrate your commitment and your success in spite of the busy schedule, family obligation, stress at work, and millions of other things that get in the way.

Now that you have thought about how awesome you are, it is time to proactively burn off that Thanksgiving meal you are going to consume in a few hours.

Here’s the deal: this is short and sweet and to the point HIIT workout. After you do your warm up, do each of the following exercises for 50 seconds without rest between sets, then rest 20 seconds and do the circuit again for 40 seconds, then rest 20 seconds, etc. until you get to 10 seconds. Your workout should look something like this:

EXAMPLE:
50 seconds Push-ups
50 seconds High Knees
50 seconds Burpees
50 seconds Jumping Jacks

Rest 20 Seconds

40 seconds Push-ups
40 seconds High Knees
ETC.

Do not stop between sets, push hard and dig deep. It will be hard, but you can do it!

After you finish your last circuit, stretch, hydrate, and go eat lots of turkey (white meat, of course).

Quick Warm-up: 10 Toy Soldiers, 10 Knee to Elbow, 10 Toe Touch Kick and Squat, 20 Line Jumps

 torch_the_turkey

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The Leg Annihilation

Last week I wrote about a workout that defeated me at first and that I defeated a few hours after. This week I decided to share that workout with you. Be warned, this is not for the faint of heart. So, make sure that you are well hydrated, have plenty of energy and are ready to sweat. Have fun, don’t give up, and let me know how it goes!

 

 

 

 

Round 1:
15 (each leg) Weighted lunges
30 Weighted (Wide) Jump squats
30 Jumping Switch Lunges
15 (each leg) Weighted Step ups

REST 60 SEC

Round 2:
15 Smith Machine (wide) squats
30 Jump Squats (narrow)
15 Smith Machine squats (narrow)
30 Box Jumps

REST 60 SEC

Round 3:
15 TRX Hamstring Curls
30 Pop Squats
15 Stiff Leg Dead lifts
60 Sumo Squats

REST 60 SEC

Do each round 2 times before moving on to the next round.