Two Thumbs Up! (total body workout)

You'll "like" this one!  This workout used a lot of different muscles, for a total body burn. With 4 exercises per circuit you can really get your heart rate pumping.  The focus of this workout is on LEGS, ABS, and ARMS.  You'll feel it! (thumbs up).  Have fun with those box burpees (two thumbs up), and the lunges jumps (I ran out of thumbs).

Beginners: 2 sets of 30 seconds per exercise with 30 seconds recover after each exercise.
Intermediate: 3 sets of 45 seconds per exercise with 15 seconds recover after each exercise.
Advanced: 3 sets of 1 minute per exercise with 15 seconds recover  after each exercise.... No extra rest time between sets.  Keep going with only 15 second rest intervals until you have completed all 3 sets!

Circuit #1

• BOSU mountain climbers
• DB burpees (burpee with a curl to press with the dumbbells)
• Sit ups with DB punches
• Squat hold in and outs

    BOSU mountain climbers

    DB Burpee 

    Situp with DB punches

Circuit #2

• DB Plank Walks
• Bicycles
• Walking push ups over bench
• Lunge Jumps

    DB Plank Walks

    Bicycles

    Push ups over the box

    lunge jumps

Circuit #3

• Push ups with a plate slide
• Box burpees
• SB exchange abs
• 1 leg side to side hop

    push ups with a plate slide

    Box Burpees

    SB exchanges

    1 leg side to side hop

HIIT... Tabata Style

I'm sure if you are reading this post, you are obviously interested in fitness and have most likely heard of High Intensity Interval Training (HIIT).  The following workout includes a version of HIIT called Tabata training. Tabata training is a great way to get multiple benefits all in one package...a great replacement for that combo meal! ;)   The Tabata training theory is that is trains both your aerobic and anaerobic systems with one workout.

The workout below includes a Tabata HIIT segment after completing 3 sets of each circuit. This will really get your heart pumping and burn lots of calorie in a short amount of time.  Check it out!


Back Circuit: 3 rounds of
Dumbbell wood choppers (low to high)- 10/side
Dumbbell bent over rows- 15
Squat with dumbbell raise overhead - 10-15  (keep your arms straight and squeeze your shoulder blades together at the top)

HITT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
           Alternating lunge jump to squat jump

Ab Circuit: 3 rounds of
Weighted heels to heavens- 20-30
Side stars- 30-45 seconds/side
Kettlebell Windmills- 10/side (you can use a dumbbell)

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Pushup with knee tuck

Leg Circuit: 3 rounds of
Walking lunges with shoulder press - 10 each leg
Speed skaters - 30-40 total
Squat with bicep curl- 15

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Burpees


    Circuit #1

    Dumbbell bent over rows

    Dumbbells low to high

    Squat with dumbbell raise overhead

    HITT: Alternating lunge to squat jump


    Circuit #2

    Weighted heels to heaven

    Side Stars

    Windmills

     

    HIIT: Push-up with knee tuck

    Circuit #2

    Walking lunges with a shoulder press

    Side to side skater jumps

    Squat with bicep curl

    HIIT: Burpees