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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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?

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.

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.

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.

 

Put It Down Workout – My Workout Today

My-Workout-Today

This workout made me feel strong! It was challenging and fun at the same time. Definitely one of my favorites!

 

Workout Recap

I used an alternative warm-up because I already had it written down in my notebook. I’ll share it later.

Burpee Box Jump: 6.5, 6.5, 6.5
Tricep Dips: 28, switched to dip station: 19, 20
Squat Kick Out (4) Jump Lunges (4): 4, 4, 4 + 2
Sandbag Clean & 2 Presses: 8, 8, 8
Sandbag Squat: 21, 22, 24
Push-up with Sandbag Drag: 9, 11.5, 11
Bicep Curls: 13, 13, 14

I finished up with the “warm-up”. There isn’t time to write down reps so I kept track of my highest and lowest round.

Half Burpees: high 7, low 5
Ab Tucks: high 10, low 6

Workout Stats

Total Workout Time: 39:58
Calories Burned: 469 cal
Max Heart Rate: 171
Sandbag Weight: 40 lb.

No Excuses Workout – My Workout Today

No-Excuses-Workout

This one nearly killed me…

Workout Recap

This was my first workout by Melissa Ioja and she puts together a tough workout! I wanted to die, but LOVED it.

Bag Drop Push-Up: 11.5, 11.5, 11, 11 (knees)
Bag Low Step Backs: 17, 16, 17, 20
Crab Toe Touches: 32, 34, 36, 32
Press Ups with Sandbag: 16, 16, 17, 15 (tough!)
Rocket Launchers: 15, 16, 16, 16
Ball Toss Sit-Ups: 16, 15, 16, 16
180 Degree Touchdowns: 25, 25, 24, 27

Workout Stats

Total Workout time: 39:42
Calories Burned: 448
Max Heart Rate: 169
Sandbag Weight: 40 lb
Ugi Ball: 12 lb