HIIT Workout

150 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):

 

1 min Burpees

30 Hammer Curls

30 Side Lateral Raises

10 Pushups

1 min Laying Leg Raises

30 sec Plank

30 Dumbbell Front Raises

1 min Mountain Climbers

30 Jump Lunges

50 Goblet Squats

1 min Dumbbell Lunges

12 Pushups

1 min Burpees

30 Overhead Dumbbell Tricep Extension

 

40 Bench (or couch) Tricep Dips

1 min Side Lunges

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

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Cal Fit HIIT

“At-Home Workout!”

125 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

1 min Side Lunges

30 Dumbbell Lunges

1 min Jumping Lunges

15 Burpees

30 Incline Pushups

30 Pushups

1 min Tricep Bench Dips

50 Mountain Climbers

1 min Squat Jumps

30 Goblet Squats

1 min Dumbbell Squats

15 Burpees

30 Laying Leg Lifts (on back)

1 min Seated Russian Twists

30 Standing Shoulder Press

30 Side Lateral Raises

50 Mountain Climbers

 

Repeat Circuit 3x

125 Cardio Cals (run/bike/swim outside)

 

HIIT Workout

“At-Home Workout!”

150 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

1 min Burpees

30 Bench Tricep Dips

35 Double Arm Tricep Kick Backs

1 min Mountain Climbers

50 Seated Russian Twists

30 (each leg) Laying Leg Lifts (on your side)

1 min Dumbbell Lunges

50 Goblet Squats

1 min Plank

25 Pushups

35 Standing Bicep Curls

1 min Jumping Lunges

30 Dumbbell Standing Shoulder Press

20 Side Lateral Raises

1 min Burpees

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

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Workout at HOME!

“Conditioning Workout”

150 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

1 min Burpees

1 min Dumbbell Squats

1 min Mountain Climbers

30 Side Lateral Raises

1 min Jumping Squats

1 min Lunges

1 min Plank

30 Seated Bicep Curls

1 min Barbell or Dumbbell Deadlifts

1 min Goblet Squats

1 min Burpees

30 Tricep Kickbacks

1 min Seated Russian Twists

1 min Pushups

1 min Plank
Repeat 3x

150 Cardio Cals (run/bike/swim outside)

 

 

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Conditioning Workout 

“At-Home Conditioning Workout”

150 Cardio Cals (run/bike/swim outside)
30 second rest interval (in-between each):
1 min Jump Rope

30 Goblet Squats

1 min Bentover Rows

45 Mountain Climbers

30 Dumbbell Deadlifts

1 min Side Lateral Raises

1 min Dumbbell Lunges

30 Straight Leg Dumbbell Deadlifts

1 min Dumbbell Military Press

18 Burpees

15 Tricep Push-ups

1 min Overhead Tricep Extension

30 Laying Leg Lifts

1 min Bicep Curls

1 min Jump Rope
Repeat 3x
150 Cardio Cals (run/bike/swim outside)

 

 

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At-Home Conditioning Workout

100 Cardio Cals

10 second rest interval (in-between each):

15 Burpees

30 Front Raises

20 Pushups

15 Jump Squats

30 Standing Shoulder Press

20 Incline Push-ups

15 Jump Lunges

30 Goblet Squats

20 Burpees

30 Bent-over Rows

20 Side Lunges

15 Hammer Curls

30 Seated Russian Twists

20 Tricep Kick-backs

15 Bicep Curls
Repeat 3x

100 Cardio Cals

Conditioning Workout

100 Calorie run or bike outside

Repeat 3x:

30 second rest interval:

Burpees: 1 min

Dumbbell Lunges : 45 secs

Jump rope: 1 min

Standing Dumbbell Shoulder Press: 40 secs

Push-ups: 30 secs

Dumbbell Hammer Curls: 45 secs

Stairs: 1 minute (outside or inside)

Incline push-ups: 30 secs

Dumbbell Squats: 1 min

Plank: 1 min

Stairs: 1 minute (outside or inside)

Mountain climbers: 1 min

Dumbbell Tricep Kickbacks: 45 secs

Jumping lunges: 1 min

Jump rope: 1 min

Rest 1-2 min then repeat two more times

100 Calorie run or bike outside

Conditioning Workout 

150 Cardio Cals
10 second rest interval (in-between each exercises, not circuit):

1 min Jumping Lunges

30 Dumbbell Lunges

10 Tricep Push-ups

30 Tricep Kickbacks1 min Mountain Climbers 

10 Tricep Push-ups

1 min Stairs or Stairmaster

30 Dumbbell Squats

1 min Mountain Climbers

30 Standing Dumbbell Shoulder Press

1 min Jumping Squats

Unassisted Tricep Dips to failure (machine or using bench)

1 min Burpees

30 Hammer Curls 

1 min Plank

Repeat 3x
150 Cardio Cals

Conditioning Workout

100 Cardio Cals

30 second rest interval (in-between each):

10 Burpees

30 Goblet Squats

30 Jump Squats

30 Seated Overhead Dumbbell Tricep Extension

10 Burpees

30 Front Raises

45 secconds Push-ups

30 Bicep Curls

45 seconds Incline Push-ups

1 min Mountain Climbers

30 Bentover Dumbbell Rows

10 Burpees

1 min Kettle-bell Swings (double arm not single)

 

Repeat 3x

100 Cardio Cals