Silent Killer Workout – My Workout Today

Silent-Killer-Workout

I was looking for a workout without jumping today and decided to repeat the older BodyRock workout Silent Killer Workout. My quads are feeling it tonight!

Workout Recap

I did a quick 4 minute Tabata as my warm-up 8 rounds 20/10.

Jump Jacks Squat Touchdowns: 12, 11, 13, 13
Twist Knee Hugs: 10, 11, 11, 11

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Forward Sandbag Lunge Right: 20, 19
Sandbag Squat: 19, 21
Forward Sandbag Lunge Left: 20, 20
Sandbag Squat: 20, 19
Reverse Pushup: 16, 17
Sandbag Squat: 20, 19
Knee Raises: 16, 16
Sandbag Squat: 22, 20
Sandbag Weighted Crunch: 24, 23
Sandbag Squat: 21, 21

I finished my workout with the Ultimate Stretch Yoga Routine by Tara Stiles.

Workout Stats

Weight: 36 pounds Sandbag
Calories Burned: 359
Max Heart Rate: 161
Total Workout Time (including warmup and yoga): 40:59

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100 Burpee Time Challenge Workout

100-Burpee-Time-Challenge-Workout

I wasn’t going to workout today and for sure wasn’t going to pick one that had a lot of jumping or burpees.

Well, sometimes plans change.

 

Workout Recap

Oh my! I loved this workout. It had the perfect balance of jumping around and strength moves plus it kept my heart rate up the whole time. My 10 star burpees at the end must have look pretty pathetic, because I was beat.

I used 20 pounds for the weighted moves and it was the perfect amount for this workout. My goal was to focus on deep squats and that’s why I opted for the 20 lbs instead of using my 40 lb sandbag.

I completed the pushups from my knees. The entire workout took me 33:10.48 and left me dripping in sweat and a beet red face.

Workout Stats

Weight: 20 pounds (2 – 10 pound weights from my T-bar)
Calories Burned: 496
Max Heart Rate: 169
Total Workout Time (including warmup and cool down): 44:59

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MMA Workout (Major Muscle Apocalypse) – 20 Minute HIIT

20-Minute-HIIT-Workout---MMA-Workout

This is a 20 minute HIIT workout that moves along quickly. You’ll need an interval timer, pull-up bar (or sub dip station), and sandbag (or substitute). You’ll complete 20 second intervals of 4 exercises – 10 times through.

Workout Recap

This one sneaks up on you and moves along quickly. I really like that it isn’t overly complicated.

I completed assisted pull-ups throughout the workout. I got a little extra workout boost because I had to run across my kitchen to my pull-up bar each time that interval came up.

Sandbag Side Lunge & Knee Up Left: 7, 7, 7, 8, 7, 9, 8, 8, 7, 8
Sandbag Side Lunge & Knee Up Right: 7, 8, 9, 7, 9, 8, 9, 8, 9, 8
Burpees (push-ups from knees): 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
Pull-ups: 6, 6, 7, 7, 7, 7, 7, 7, 6, 6

I finished up with a cardio interval blast. I set my timer to 10 rounds: 5 seconds rest, 60 seconds work.

High Knees
Box Tap Downs: 62, 61
Mountain Climbers: 81 | Low Box Jumps: 18
Skaters: 51, 50
Jumping Jacks: 63, 65

Workout Stats

Weight: 40 pound sandbag
8″ Step for Cardio Interval Blast
Calories Burned: 435
Max Heart Rate: 163
Total Workout Time: 47:42

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Metabolism Boosting HIIT Workout – 20 Minutes

20-Minute-Metabolism-BoostingHIIT-Workout

Here was my workout for today.

Workout Recap

I missed counting on some of the exercises today. If a number is missing, that is why.

Elbow Knee Jump Touch
3 Push-ups + 10 Mountain Climbers: 4
Push-up Burpee + 2 Touch Downs: 3
Weighted Back Lunge & Forward Kick Left: 13
6 Squat Jumps + 6 Sumo Squats: 2+6
Walking Plank + 5 Plank Jumps: 5
Weighted Back Lunge & Forward Kick Right: 14
Oblique Mountain Climbers
Lateral Jump Hold: 34
Weighted Swing: 28
Plank Pulls
3 Switch Lunges + Kick: 10
4 Sumo Squats + 4 Tricep Push-ups: 2 + 5
4 Lateral Shuffles + 2 Star Jumps: 8
Plank Step Overs: 13 (I missed the drop downs)
4 Weighted Side Steps + 4 Reverse Leg Raises
10 High Knees + 10 Mountain Climbers: 4 + 9
Weighted Plie Squat Pulse: 38
Burpee + 2 Elbow Hops: 6
High Knees

A fantastic cardio workout that went by quickly. I didn’t have time for a 40 minute workout today and 20 minutes was still a good challenge.

Next time I complete this workout, I plan to use my 40 lb sandbag for the weighted swings, plank pulls, and weighted side steps.

Workout Stats

Weight: 20 pounds
Calories Burned: 283
Max Heart Rate: 167
Total Workout Time: 26:11

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No Excuses HIIT Workout – 28 Minutes

Free-Online-HIIT-Workout-No-Excuses

Here’s the workout that I did to finish out 2013.

Workout Recap

Bag Drag Pushups (knees): 12, 11.5, 12, 11.5
Bag Low Step Back: 30, 32, 33, 34
Crab Toe Touches: 32, 34, 33, 33
Press-ups: 19, 20 , 18 , 19
Rocket Launchers: 17, 18, 18, 19
Ball Toss Sit Ups: 22, 25, 25, 25
180 Degree Touchdowns (with Ugi): 27, 29, 27, 30

Workout Stats

Ugi Weight: 12 lb
Sandbag Weight: 40 lb
Calories Burned: 402
Max Heart Rate: 162
Total Workout Time: 40:08

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Sexier Body Workout – My Workout Today

Free-Workout-of-the-Day-AHS

This is workout #5 for the week. I’m struggling with a pulled muscle in my calf, so I picked one that doesn’t require jumping.

 

Workout Recap

I switched things up by making this a 50/10 interval workout. I set my timer for 28 rounds, 10 seconds rest and 50 seconds work.

Back Lunge Curl Press (12 lb dumbbells): 8, 8, 9, 10
Weighted Speed Skaters (one 12 lb dumbbell): 21, 23, 24, 22
Sumo Twist (12 lb Ugi): 16, 20, 20, 20
Santana Pushups: 10 (toes), 5 (toes) 6 (knees), 10 toes, 10 toes
Chest Press Tricep Extensions (12 lb dumbbells): ?, 9.5, 10, 10
Row Plank (started with 8, bumped up to 12 for last 3 rounds): 22, 13, 18, 17
Military Planks (knees): 17, 17, 18, 18

Workout Stats

Dumbbell Weight: 12 lb
Pushups from Toes: 35! + row planks!
Calories Burned: 367
Max Heart Rate: 161
Total Workout Time: 36:23

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Burn Those Calories Away All Day Workout

Burn-Those-Calories-Away-All-Day-Workout
Here’s the workout that I did today. It’s a bodyweight workout, so no excuses. Watch the video for beginner modifications.

Workout Recap

I completed 5 rounds in 29:20.2.

Round 1 – 5:59.9
Round 2 – 6:05.0
Round 3 – 5:42.5
Round 4 – 5:33.7
Round 5 – 5:58.1

Elevated Push-ups – shins on my workout step, so essentially elevated knee push-ups.
Ninja Jump Tuck Burpees – used hands to assist me up on the ninja jump tucks.
Crunches – Rounds 2 – 5 feet rested on the ground (or I alternated elevating one foot at a time)

Workout Stats

Total Workout Time: 36:43
Calories Burned: 442
Max Heart Rate: 172

Fun and Hardcore Workout – My Workout Today

My-Workout-Today

Here’s my workout for the day and I got it done this morning! This was a push-up HEAVY workout. I went into it planning to do 5 rounds which includes a total of 300 push-ups. I’ll explain what I ended up doing in the workout recap.

Workout Recap

Round One
Inchworm pushup combo from my toes, knee pushups for the rest of the round
Round Two
All push-ups from my knees
Round Three
Only did one push-up for every inchworm. All push-ups from my knees.
Round Four
Back up to 3 push-ups per inchworm. All push-ups from my knees.

I decided to keep it at 4 rounds, because my push-up form was suffering (AKA looking like a flopping seal). I completed the 4 rounds in 39:13.2.

Fun and Hardcore workout

I finished up the workout with 50 bonus squat pulses with my 40 lb sandbag.

I have a really hard time crying uncle during a workout and yet I needed to do that today. I still got an amazing workout and completed 240 push-ups.

And the burpee roll back + tuck…FUN!

Workout Stats

Total Workout Time: 51:48
Calories Burned: 596
Max Heart Rate: 167
Sandbag Weight: 40 lb.
Ball Weight: 8 lb (I used my 8 lb Reebok Soft Weighted Ball)

Increase Your Intensity HiitReps #20 – My Workout Today

My-Workout-Today

Short and sweet workout for today. I didn’t feel like jumping around today and this one fit the bill. I love that it includes some old school BodyRock moves.

Workout Recap

I completed 5 rounds. Here is my time and my split for each round.

Increase Your Intensity Workout

I used my dip station, 40 lb Sandbag and used my 12 lb Ugi Ball for the front raise squats. For the dips, I put my Ugi ball out in front of my dip station and rested my feet on it.

Workout Stats

Total Workout Time: 22:05
Calories Burned: 197 calories
Max Heart Rate: 161

Perfect workout for today.

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Holy Grail Workout – My Workout Today

Holy-Grail-Workout
Here’s the workout that I completed today.

Workout Recap

I modified this Burn Fat Fast Tabata for my warm-up and cool down today.
Set my timer to 12 rounds 10/20.
Jumping Jacks
Squat Thrusts
High Knees
Modified Push-ups

Onto the workout…instead of 21 rounds, I changed it to 28 rounds.

Spiderman Kick Through: 4.5, 4.5, 5, 4.5
3 Jump Lunges and Kick Out: 8, 9, 10, 8
Toe Touch Burpees: 4, 4, 4, 4
Plank Walk Get Ups: 4, 4, 4, 4
Straight Leg Crunches: 16, 19, 23, 24 (alternated heels on ground every 5 reps)
Low Step Backs with Sandbag: 18, 16, 18, 18
Over Unders: 8, 8, 10, 8

This workout was upper body heavy which is my struggle. Even though my heart didn’t get super high, this was a challenging workout…a great way to continue to build upper body strength.

My proud moment: I could do the Spiderman Kick Throughs!

Workout Stats

Total Workout Time: 46:30
Calories Burned: 446
Max Heart Rate: 162

I’d love for you to share your scores below or let me know what workout you did today. What was your proud moment?