Workouts

Currently in progress…

Couple of short daily hiit videos! Check them out!

Daily hiit

Daily Workout Samples for beginners or those who are getting back into shape.
Treadmill (10 minutes total)
• Walk for 2 minutes [0:00-2:00]
• Sprint for 30 seconds [2:00-2:30]
• Walk for 1 minute [2:30-3:30]
• Sprint 30 seconds [3:30-4:00]
• Walk 1 minute [4:00-5:00]
• Sprint 30 seconds [5:00-5:30]
• Walk 1 minute [5:30-6:30]
• Sprint 30 seconds [6:30-7:00]
• Walk 1 minute [7:00-8:00]
• Sprint 30 seconds [8:00-8:30]
• Walk 1.5 minutes [8:30-10:00]
Weights [arms]
• Assisted Bench (3×10)
• Overhead Press (2×8)
• Upright rows (2×10)
Weights [legs]
• Assisted Squats (3x–10,8,6) [Low weight, but increase each set]
• Cleans (5×3) [Low weight at first]

Plyometric (repeat 5x)
• 5 push-ups
• 5 sit ups
• 5 squat jumps
Abs [Lower]
• Reverse Crunches (2×15)
• Leg Raises (2×15)
• Jack Knives w/ Medicine Ball (2×15)
• Straight Leg Crunches (2×30)

Sample #2—Can incorporate the cardio above or something different.

Weight [arms]
• Assisted Pull-ups [one on each grips] (3×10)
• Military Press w/ dumbbells (2×10)
• 36’s circuit (12 lateral’s bent over/12 standing laterals/12 front raises] (1x)
Weight [legs]
• 3 Level Dip Squats (6×3) [Heavier weight]
• Leg Extensions (2×10)
• Calve Raises (2×20)
Abs [upper/side abs]
• Russian Twists (2×40)
• Sprinters (2×15)
• Side to Side Ankle Touches (2×25)
• Frog butt lifts (2×20)
Plyometric (repeat 5 times)
• 5 Burpees
• 5 Split Jumps
• 5 Heismans

[You can also add reps/weight/other workouts as you get better or if you’re already in weight training shape.]

Easy morning workout to get your body moving and your metabolism started!
40 jumping jacks
30 crunches
20 squats
10 pushups
Repeat 2-3 times

My favorite thing to do is spin. It is fun and you burn a ton of calories in a very short time. It often doesn’t even feel like I’m exercising! If you have a gym membership with spin classes, I recommend you check it out! If not spin, find another class that you enjoy! The most important thing about exercise is that you do things that are fun and pleasurable to you. If you’re miserable, you’re going to experience burn out quickly and will dread making yourself do it!

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