4 Minute Fit Body Workout – Rep Challenge

4-Minute-Workout

Here’s a quick workout from Zuzka Light that I completed after Real Time Cardio Intensity #9 on Saturday.

 

Workout Recap

My legs were dead that this point in my workout. I completed one full round and then did an addition 30 reps of sumo squats per side. I used my 40 lb Sandbag.

Check out my workout stats here.

Time to Kick Your Butt Workout – Rep Challenge

Time-to-Kick-Your-Butt-Rep-Challenge-Workout

Here’s the workout that I completed after Let’s Get Dirty Workout.

Workout Recap

I completed this as a 7 minute AMRAP (as many reps as possible) because I needed to go pick up the boys from school. It’s a perfect workout for an AMRAP and I pushed myself.

I got through 2 full rounds + the sandbag swings, squat & press and 13 jump squats in round 3. I used my 40 lb. sandbag.

Checkout my workout stats over here.

 

Daily Burnout #1: Legs, Butt and Thighs Workout – Workout #2

My-Workout-Today

It’s been a crazy couple of weeks (read more about it on Give Me Neither). I’ve been getting my workouts in, but haven’t had the time to post about it.

Here’s the 2nd workout that I did on Wednesday after the Werk Your Twerk workout. It’s also a lower body focused workout.

 

Workout Recap

Squats with Sandbag: 26, 24
Wide Leg Squats with Sandbag: 24, 25
Lunge Left with Sandbag: 23, 18
Lunge Right with Sandbag: 39, 19
Left Leg Step Knee Ups with Sandbag: 15, 17
Right Leg Step Knee Ups with Sandbag: 16, 19
Squat and Side Oblique Lift with Sandbag: 16, 19
Squat and Press with Sandbag: 16, 16

I used my 40 lb Sandbag for this workout, but switched to my 12 lb Ugi ball for the lunges in the 2nd round. I also kept stepping out of lunge position rather than just going up and down. That’s why my lunge numbers are rather inconsistent.

I felt under the weather the day that I did this workout and definitely wasn’t able to push myself like usual.

I paired this with the Werk Your Twerk workout and you’ll find the workout stats there.

Werk Your Twerk Workout – My Workout Today

Werk Your Twerk HIIT Workout I’ve been working out, but I’m a little (ok, a lot) behind posting about it.

Last night I didn’t have time to exercise until after the boys were in bed. Lindi “worked out” with me. Here’s one of the workouts that I did.

Workout Recap

Part One
Lunge Back Kick Out Left: 13.5, 13, 13, 13
Lunge Back Kick Out Right: 12, 12.5, 11, 12
Elevated Reptiles: 23, 24, 24, 24
Squat Pulses: 42, 42, 42, 43
Burpees with Jump over Bag: 6, 6, 6.5, 6 (push-ups from knees)

Part Two
Burn the Bridge – took me 4:49.0

Workout Stats

These stats include the other leg workout that I paired with it: Daily Burnout #1: Legs, Butt and Thighs Workout.

Sandbag Weight: 40 lb
Max Heart Rate: 165
Calories Burned: 509 (212 from this workout)
Total Workout Time: 48:14

10 Minute Lower Body Cardio HIIT – My Workout Today

Lindi-Downward-Facing-Dog My little girl Lindiwe is learning what it looks like to live a healthier life. Almost every day she plays in the room while I work out. She likes to imitate the moves that I do. Her burpees look like a belly flop and make me laugh out loud.

Anyway, on to the workout…here’s the lower body focused HIIT workout that I completed today

 

Workout Recap

I decided to complete 3 rounds.

High Knees: 145, 151, 152
Jump Squats: 31, 32, 34
Pop Up: 16, 18, 17
Russians: 41, 43, 42
Lunge Hop Right: 28, 29, 31
Lunge Hop Left: 31, 31, 32
Cross Jack: 52, 52, 51
Pendulum: 38, 40, 41
Surfer Burpee: 8, 7.5, 8
Mountain Climber: 82, 83, 67

It was definitely a mental game to get through that last round.

Next, I completed one round of the 10 Minute Interval Core Workout (I’ll share this one later).

Workout Stats

Total Workout Time: 49:18
Calories Burned: 532
Max Heart Rate: 168

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.