Increase Your Intensity HiitReps #20 – 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.

Check out more FREE workouts online.

Painfully Delicious HiitMax #3 – My Workout Today


Here’s the workout that I did today. It’s a good one!


Workout Recap

I completed 2 rounds, so I set my Gymboss Interval Timer to 36R 50/10. I skipped the jump rope and subbed other cardio exercises.

Here’s what I did.

High Knees: 150, 155
Reverse Push-ups on Dip Station: 14, 16
Running Man: 109, 114
Row + Press Left Lift + Cross: 7.5, 8.5
High Knees: 150, 159
Frog Abs with Ugi: 10, 11
Low Jacks: 48, 47
Exploding Star: 21, 27
Skaters: 34, 33
Wood Chop Left: 19, 19
Twist Side to Side: 105, 104
Wood Chop Right: 20, 20
Jumping Jacks: 58, 59
Push-up Left Right Knee Drive: 10, 14
One Leg Hop Left: 96, 81
Sandbag Front Lunge with Kick Left: 13, 14
One Leg Hop Right: 94, 99
Sandbag Front Lunge with Kick Right: 14, 12

Workout Stats

Sandbag Weight: 40 lb
Ugi Ball: 12 lb
Dumbbells: 8 lb
Total Workout: 46:11
Calories Burned: 529
Max Heart Rate: 169

30 Minute Dumbbell Workout – My Workout Today

Free-Workout-of-the-Day-AHS Here’s the workout that I completed today.

Workout Recap

I needed a break from the usual frenetic-jumping-around workout and decided to do something a different today.

To make this workout longer, I compled the entire workout a 2nd time. The first time I did 30 second cardio intervals. The 2nd time I increased the interval to 45 seconds. I was limited to 8 lb or 15 lb dumbbells or holding two 8 pounders for 16 lb, so I adjusted my reps to get a good burn.

Bench Press with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Dumbbell Flies with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Reverse Push-up or Pull-up | Both: 15 reps
Dumbbell Row Right with 16 lb | Both: 15 reps
Dumbbell Row Left with 16 lb | Both: 15 reps
Chair Pose Pulse (30 seconds)
Leg Curls with Balance Ball | Both: 20 reps
Dumbbell Press with 15 lb dumbbells | Both: 15 reps
Lateral Raises with 8 lb dumbbells | Both: 20 reps
Shrugs with 15 lb dumbbells | R1: 16 reps; R2: 20 reps
Tricep Dips | Both 15 reps
Bicep Curls Right with 15 lb dumbbells | Both: 15 reps
Bicep Curls Left  | Both: 15 reps

My Workout Stats

Total Workout Time: 52:46
Calories Burned: 465 calories
Present Struggle: Tripping on my jump rope