Post Christmas Metabolism Booster

Feeling a little sluggish from all the holiday cheer??  Then you need to do this workout!  This will get your fat cells in a frenzy....seriously.

Try and push yourself as hard as you can.  We timed each set and tried to beat it on each successive set.  This workout is great because it can be a workout on its own, or it can supplement a cardio session or a weight session- depending on your fitness goals (i.e. fat loss vs. lean muscle gain).  This includes all body weight exercises so there are no excuses to why you can't do it.  However, you can add some dumbbells to some of the exercise if you wish.

So here you go..... my belated Christmas gift to you!  I hope it makes you Merry (embrace those post workout endorphins).


The 100 Workout:

Complete 5 rounds of:

20 mountain climbers (per leg)
20 burpees (with a jump, but no push-up)
20 squats (grab a weight if you have it.... if no weight, feel free to do jump squats to push yourself)
20 donkey kicks
20 lunges (per leg... again, grab a weight if you have it)
20 push-ups
20 squat jacks

Donkey Kicks:

Squat Jacks: 

***Let me know if you need pictures of any of these exercises.


And here is a recap of my awesome Christmas Season:

I LOVE Christmas, and cherish the season spent with family and friends.  I was able to go "home" for a few days and it was so great!  My husband doesn't think I should still call it "home," but when you grow up in a small town "home" means something more, I think.  We spent our days playing games, playing basketball, working out, shooting guns, relaxing, catching up with family, and most importantly celebrating and pondering the birth of our Savior, Jesus Christ....It was perfect!

My mom even caught this moment of me catching up with these beauties.  We decided we're all excited for warmer temperatures come spring, so we can spend time together riding in the mountains.  

The Legs and Abs Mixer

If my first thought at the conclusion of my workout is, "This one is going on the blog", then I know it is definitely a good one!  So be excited for this one!

We have recently switched up our workout schedule to a 4-day split routine, hitting each muscle group twice a week.  This gives your muscles enough rest time to rebuild, so they will be ready to go again in 48 hours.

This workout focuses on legs and abs.  I'm sure it will leave you overly satisfied and enjoying the rest of your day all hyped up on endorphins!


Complete each exercise for 50 seconds with a 10 second rest in between each exercise.  Continue until you have completed 3 rounds for each circuit.  You can rest longer (1-2 minutes) in between each circuit. 


1.  Box squat jumps
     Feet of the medicine ball

2.  1-leg lunge to hop (25 seconds on one leg, then switch)
     Side frog hops

3.  Double crunches
     Squat jump to lunge jump

4.  Weighted overhead situps
     Treadmill Climbers

Complete 2-3 rounds of the following circuits.  Complete each exercise for 30 seconds, moving on to the next without any rest.  Rest for 30 seconds in between sets.

1. Knee to elbows
    Burpees (with a push-up and jump)
    Pause squats

2. Flutter kicks
    Berry pickers
    Plank step outs

3. In and out abs
    Squat jumps
    Reverse lunges

Timed Body Weight Circuit w/ Bonus Arms and Abs

You'll love this!

We did a 'fun' workout yesterday that has been one to remember days after (if you know what I mean).  The main event of this workout is the timed body weight circuit, but if you have access to gym equipment and want to add the bonus ABS and ARMS, then do the additional weights before you jump in to the timed part.

Arms:

10-15 Push-up with a crunch on the stability ball

10 /arm Bicep 90 degree hold with bicep curl 

10-15 front raises with a twist (we used a plate)

Abs:

20 BOSU in and outs with weight (we used an 8 lbs. medicine ball)

20 Jackknives

20 Stability Ball leg raises

Timed Body Weight Circuit:

Complete 2 rounds of each set with no rest in between.  Then take a short 30 second-1 minute break before moving on to the next set of 2 exercises. Repeat all over again if you are game. 

30 sec Burpees

60 sec Plank

30 sec High knees

60 sec Reverse lunges

30 sec Mountain climbers

60 sec Reverse Crunches

30 sec Squat jumps

60 sec Wall sit

30 sec Triceps dip

60 sec Speed skaters