Training like CRAZY style

"Things aren't always as they seem."  If you're like me, you've learned this the hard way.  So just to clarify, even though there hasn't been a workout posted here for a while doesn't mean we haven't been doing them!!.... I've actually been super busy doing A LOT of them.  I've been training peeps like CRAZY style! (Good Ole New Year Resolutions) I just haven't made time to put them on the blog. Excuses, excuses.... I know. So I'll just say, "Sorry."  So here is the workout we did this Monday....aaaaand it was pretty awesome!  Enjoy!


Complete 3 rounds of each circuit. 
Complete each exercise for 1 minute with 15 second recovery time between each. 

Circuit #1

• Walking lunges with shoulder press/bicep curl (switch half way)
• Feet off the Stability Ball
• Pulley alternating chest press
• Football drill - quick feet then drop down to a push-up every 10 seconds

Circuit #2

• Plate drags
• Hot potato squats
• Push-up with alternating plate slide
• 1 leg reverse lunge to hop (switch legs halfway)

#3

• Medicine Ball slam burpees
• Squat w/ straight arm overhead plate raise
• Plank walks
• Squat jacks

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