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

Realtime Abs and Core Strength – My Workout Today

Realtime Abs and Core Strength Workout

Loving Fit

 

My Workout Recap

I struggle with core strength. Two kids did a number on my core…slowly but surely I’m getting there.

Part One
Plank & Stretch Out: 10, 12
Double Touch with Balance Ball: 15, 12
Leg Switch & Heel Touch: 23, 35 (modified)

Part Two
Diagonal Oblique Climber Jump: 21, 20, 22, 19, 22, 24

I completed this ab workout after ZWOW #7 and Bodyripped 4 Minute Tabata.

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

My Workout Today – Let’s Focus on Booty Workout

Let's Focus on Booty Workout
First off, don’t do this workout if you’re planning to pick strawberries the next day. Trust me on this one…ouch!

Let’s Focus on Booty Workout Breakdown

Part One
Weighted Knee Touch Back Lunge & Knee Up Right Leg – 16 reps
One Leg Bridge on Balance Ball Right Leg – 15 reps
Weighted Knee Touch Back Lunge & Knee Up Left Leg – 16 reps
One Leg Bridge on Balance Ball Left Leg – 15 reps
Repeat 2 more times (total of 3 times)

Part Two – Balance Ball – 10 rounds 30/0
Isometric Thrust Hold
Hip Thrust

You’ll complete each exercise 5 times, alternating with no breaks.

Part Three
Side Jump Lunge & Sandbag Clean Back Lunge Combo – 60 reps
1 rep = 3 side jump lunges + bag clean/back lunge

 

Equipment Needed
Balance Ball
Sandbag
Dumbbells

My Workout Details

Part One: 12:50 with 12 lb dumbbells
Part Two: Ouch, seriously ouch!
Part Three: 14:35.9 – I completely the first 19 reps with my 40 lb. sandbag. I removed one of the inserts for the remaining reps, because I was having a difficult time maintaining good form.

I finished up my workout with a jump rope Tabata (8R 20/10).

The Stats

My Entire Workout – 46:38
430 calories burned
Max heart rate 159

This workout didn’t get my heart rate sky high, but it’s definitely effective. I’m still feeling it in my booty and inner thighs two days later.

Real Time Cardio #8 Workout

Real Time Cardio #8 Workout Breakdown

Set your interval timer to 8 rounds 45/60. Each 45 second interval is side jump lunges. The 60 second intervals are the other 4 exercises.

Side Jump Lunges
3 Mountain Climbers & Twisted Crab Touch
Side Jump Lunges
Lunge Forward, Back & Jump Lunge
Side Jump Lunges
Crab to Turn Over and Press
Side Jump Lunges
Squat to Plank Jump

Repeat one more time.

I completed the Real Time Cardio #8 after the Haven’t Had Enough workout. I finished off my workout session by doing two Tabatas: jump rope and Ugi mountain climbers. My complete workout took just over 1 hour and I burned 546 calories.