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

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.

Check out more FREE workouts online.

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.

 

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

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.

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.

Natural Sweat Workout – TheHiit #11 – My Workout Today

Natural-Sweat-Workout

Here’s my workout of the day.

Workout Tutorial

Workout Recap

I wanted to push a little longer than 12 minutes today. I set my timer to 20 rounds 10/50 to make it a 20 minute workout.

Natural-Sweat-Workout---TheHiit-11-Scores

Workout Stats

Sandbag Weight: 40 lb.
Ugi Ball: 12 lb.
Total Workout Time: 25:44
Calories Burned: 244 cal
Max Heart Rate: 165

Find more free online workouts.