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

Find more FREE online workouts in the workout database.

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

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?

Real Time Cardio Intensity #9 – My Workout Today

Real-Time-Cardio-Intensity-9

Here’s my workout for today. It’s a cardio HIIT workout with 3 parts.

First I’ll share how it’s written on Loving Fit. In the workout recap, I’ll share how I modified it.

Workout Recap

I wanted a slightly longer workout so I added 2 extra rounds to each part.

Part One
8 rounds 35/15
2 Twist Jumps, Drop Down, Roll Over, Push Off – 3, 3, 4, 4, 4, 4, 4, 4

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Two
8 rounds 35/15
Plank Side Jumps and Push Off: 6, 6, 6, 6
High Knees with Jump Rope: 36, 40, 37, 33

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Three
8 rounds 35/15
2 Side Jump Lunges Jump Up & Side Jump Lunge: 10, 10, 10, 10, 8, 10 , 10, 10

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

I added the 4 Minute Fit Body workout (I’ll share it later).

Workout Stats

Total Time: 42:43
Calories Burned: 505
Max Heart Rate 171

Dragons & Rockets Workout – Rep Challenge

Dragons-and-Rockets-Workout
Here’s my workout of the day. It’s FUN and challenging.

Dragons & Rockets Workout Tutorial

Workout Recap

I started with a Tabata to warmup.

Dragon Walks (not jumps)
Rocket Launches (with 40 lb Sandbag)
Superman Power Ups (all with my feet leaving the floor; most with my hands too)
1 Leg Burpee Combo
Leg Drop Crunch

I completed 5 rounds in 27:11.5.
Round 1: 5:36
Round 2: 5:24.8
Round 3: 5:49.4
Round 4: 5:28.1
Round 5: 4:52.7 (woot!)

My proud moment…when I realized that I could do the superman power ups. I love them!

I finished up my workout today with the same Tabata that I warmed up with, stability balls crunches and wood choppers and stretching.

After dinner, I showed the boys Melissa doing the dragon walks (aka jumps) and we had so much fun trying all sorts of exercises. Jack (my 5 year old) performed a perfect burpee and Kaden (my 7 year old) mastered a ninja jump tuck.

Workout Stats

Total Workout Time: approx. 50 minutes with a child needing assistance after my warmup :)
Calories Burned: 476
Max Heart Rate 166
Sandbag Weight: 40 lb

Check out this week’s free workout schedule.

Sweat Like Crazy Workout – Rep Challenge

Free-Workout-of-the-Day-AHS
Here’s the workout that I did on Friday. It’s a rep challenge and I loved it!

Workout Recap

I completed 5 rounds in 24:52.5.

  1. 4:55.9
  2. 4:51.9
  3. 5:02.4
  4. 5:03.8
  5. 4:55.8

I changed the last exercise to knee drive followed by a reptile (still with one foot on the ball). I don’t have the flexibility or the strength (not sure which) to do the side kick. My push back push-ups were from my knees. I left out the tuck on the 180 touch downs until round 3, 4, and 5.

Workout Stats

Total Workout Time: 37:30
Calories Burned: 416 calories
Max Heart Rate: 176
Favorite Exercise: Long Leap, 4x Jump Lunges

It’s All You Bodyweight Workout – 12 Minute HIIT

My-Workout-Today
I was short on time today so I picked a short one. It’s written to be 12 minutes. I added one more round to make it 16 minutes.

It’s All You Bodyweight Workout

The Daily Hiit

Set your interval timer for 12 rounds 10 seconds rest, 50 seconds work (16 rounds if you want a 16 minute workout)

No equipment needed, just a interval timer

Long Jump Burpee Jump Tuck
Dive Bomber
Push-up Spider Cross Under
Crab Touch

Complete a total of 3 rounds (or 4 rounds).

Workout Recap

Long Jump Burpee Jump Tuck: 5.5, 5.5, 5.5, 5.5
Dive Bomber (knees): 9, 10, 10, 10
Push-up Spider Cross Under: 8.5, 9.5, 9, ?
Crab Touch: 31, 34, 36, 36

Workout Stats

Total Workout Time: 25:33
Calories Burned: 235 calories
Max Heart Rate: 166

The Walking Dead Workout – My Workout Today

Free-Online-Workout-The-Walking-Dead Here’s my last workout of the week (Monday – Sunday) and it’s a good one. Bodyweight only, so no excuses.

 

Workout Recap

Like I mentioned yesterday, Melissa from Hot Body Method puts together a tough workout.

Box Jump Burpees: 8, 7, 8
Scorpion Push-ups (toes): 12, 10, 11
Knee Hugs: 18, 19, 18
Ice Skaters: 31, 31, 31
Push Back Push-ups (knees): 16, 15, 15
Roll Back Jump Tucks: 7, 7, 7 (with a little help from my hand)
Jump Abs: 13, 14, 13
Ninja Jump Tuck Burpees: 7, 6, 6
One Leg Push-up Turn Around (knees): 5, 7, 6

In my book, this is the best kind of workout…quick, super intense and I’m dripping in sweat part way through round one…get it done.

Workout Stats

Calories Burned: 434
Total Workout Time: 36:58
Max Heart Rate: 170

Insanity Challenge Feel This Moment – Workout #2

Insanity Challenge Feel This Moment Workout

Insanity Challenge Feel This Moment Workout

TheDailyHiit

This is a 18 minute interval workout. Set your Gymboss interval timer for 18R 50/10.

Workout Breakdown

Left Step Up & Jump
Shot Put Squat R with Weight
Shot Put Squat L with Weight
Right Step Up & Jump
Plie Squat & Side Kick with Sandbag
Burpee + Jump Tuck

My Workout Recap

I completed the All Over Body Training Bomb Workout this morning. I decided to add another workout after the kids were in bed to give my mood a boast. I used my 14 inch step for the step up & jump.

Left Step Up & Jump: 21, 20, 20
Shot Put Squat R: 19, 20, 20
Shot Put Squat L: 18, 17, 20
Right Step Up & Jump: 20, 20, 20
Plie Squat & Side Kick: 19, 19, 20
Burpee + Jump Tuck: 13 (no push-ups), 8 (with push-up), 8.5 (with push-up)

My push-ups for the burpees were from my knees. Added 50 competition sit-ups. This was a fantastic full-body workout (more leg focused) that got my heart rate up.

My Workout Stats

Total Workout Time: 26:56
Calories Burned: 487
Sandbag Weight: 40 lb.
Dumbbell Weight: 12 lb.
Max Heart Rate: 167

All Over Body Training Bomb Workout – My Workout Today

All Over Body Training Bomb Workout

All Over Body Training Bomb Workout

Loving Fit

This is a 3 part full body workout, using a Sandbag, pull-up bar and set of dumbbells (10 pound).

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag
Jump Squat with Pulse

b. 30 Reptile Planks

Part Two
a. 3 rounds for time
10 Chin-Ups
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Stretch Out Dumbbell Push-ups – 10 reps
Weighted Jump Squats – 10 reps

My Workout Recap

I did this first thing this morning after a handful of almonds. I don’t often workout in the morning, but wanted to get it done before hanging out with my sister, nephew and niece. Normally, I LOVE when I’m disciplined enough to get it out of the way first thing in the morning, but today I just felt yuck the rest of the day. Grumpy, grumpy mom.

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag: 21, 21, 22
Jump Squat with Pulse: 28 (forgot pulses), 25, 24

b. 30 Reptile Planks

Part Two
a. 3 rounds for time = 11: 32. 6
10 Chin-Ups (assisted with chair)
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps – these really weren’t jump kicks today

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Dumbbell Push-ups – 10 reps (from my knees)
Plank Stretch Outs – 10 reps
Weighted Jump Squats – 10 reps

I completed 5 rounds + 4 push-ups during the 7 minutes. I separated the push-ups and the stretch outs because my push-ups were from my knees. I finished up my workout with a jump rope Tabata (8 rounds 20/10). Apparently I’m not coordinated enough to jump rope in the morning. I also was really feeling the lack of food at this point.

My Workout Stats

Total Workout Time: 39:56
Calories Burned: 420
Sandbag Weight: 40 lb.
Dumbbell Weight: 12 lb.
Max Heart Rate: 162