Category Archives: Workouts

12 Minute Torture

This workout will leave you dripping with sweat! It is really short but really intense. When you workout for only a short amount of time, you really want to make sure that you are keeping your heart rate up for the entire workout so that you are burning the max amount of fat. This means no to little breaks! Stay strong!

This workout consists of 6 exercises that are to be done for 50 seconds with a 10 second break in between each one. After you finish all 6 exercises you will go through them one more time for a total of 12 minutes. I have also added a special little bonus round that I did at the end of my workout if you are up for a little challenge. I have a special timer on my iphone called GymBoss that keeps track of the time for me (it is a free app). Try to get as many reps in as you can for each exercise. You want to push yourself as hard as you can! Make sure you warm up and cool down for at least 5 minutes before and after.

Have a great workout!

1. Surfer (I did 9 the first round and 11 the second round)

2. Snowboarder (38 the first round and 40 the second round)

3. 1 Leg Toe Touches (25 the first round and 20 the second round)

4. Pike Pushup/ Regular Pushup (8 the first round and 10 the second round)

5. Monkey Shuffles (45 the first round and 44 the second round)

6. 10 Reverse Knee Tucks/ 10 Plank Knee Tucks (4 sets the first and second round)

Bonus Round: 6 rounds of speed rope at 50 seconds each with 10 second breaks in between each round.
(round 1 = 99, round 2 = 100, round 3 = 108, round 4 = 114, round 5 = 121, round 6 = 124)

Surfer:

Start on your stomach with your arms, legs, and core extended and tight. Lift your chest as you squeeze your elbows towards each other keeping them at a 90 degree angle. Do 2 back squeezes and then push up into a plank, jump your feet in, and then jump straight up with your arms and legs extended. This is one rep. After your jump, squat back down, jump your feet out, lower down to your stomach and begin again.

Snowboarder:

Squat down in a snowboarders position. Jump straight up as you rotate 180 degrees and switch leading legs. Touch down in front of you each time.

1 Leg Toe Touches:

Lay on your back with your arms and legs in full extension. Keeping one leg on the ground, lift the other straight up and reach for your toes. Switch legs each time.

Pike Pushup/ Regular Pushup:

Starting in a pike position do one pike push up, crawl your hands out, and do a regular push up (your feet will be a little wider). This is one rep. Crawl your hands back to a pike position to begin your second rep.

Monkey Shuffles:

Start in a low squat position with you knuckles touching or hovering over of the ground. Shuffle over to the side keep your legs slightly bent the whole time. Each time your legs are wide you will tap the ground with your knuckles. I shuffled 4 one way and then 4 back the other way. You can do this depending on how much space you have.

10 Reverse Plank Knee Tucks/ 10 Plank Knee Tucks:

Start in a reverse plank with your whole body tight. Bring one knee to your chest while keeping your hips and arms in the same position. Switch legs each time for a total of 10. Without dropping your bottom onto the ground, rotate over to a plank and do 10 knee tucks. 10 reps of each exercise counts as 1.

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Jump Up Crunch Down

By far my favorite workout thus far! This workout consists of jumping rope along with several core and leg exercises. Each jump rope round will either consist of 200 or 100 reps. The exercises in between will only be 30 reps. If you do not have a jump rope you can still jump as if you are jumping a rope and do jumping jacks for the jump rope jumping jacks. Just be sure to pretend like you are holding a rope and move your arms in the jumping rope motion. Make sure you keep your core tight throughout the entire workout and that you do the exercises as quickly as possible with little to no breaks (except for the plank toe touches that are to be done slowly).

This workout took me exactly 21:00 minutes. Good luck!

1. Jump Rope – 200 Reps
2. Plank Toe Touches – 30 Reps
3. Jump Rope Jumping Jacks – 100 Reps
4. Knuckle Squats – 30 Reps
5. Jump Rope – 200 Reps
6. Tricep Leg Lifts – 30 Reps
7. Jump Rope Jumping Jacks – 100 Reps
8. Star Jumps – 30 Reps
9. Jump Rope – 200 Reps
10. Plank Jacks – 30
11. Jump Rope Juming Jacks – 100 Reps
12. Plank Wide Toe Taps – 30
13. Jump Rope – 200 Reps
14. Runner Lunge – 30 Reps/leg

Jump Rope – 200 reps
Speed jump as fast as you can with both feet hopping at the same time for 300 Reps.

Plank Toe Touches
– 30 reps
Start in a plank position. Bring your right knee to your chest slowly as you bring the opposite hand towards your foot. After you touch your toes, return back to a plank and then switch sides. Make sure you go slow for this exercise so that you are using your core to stabilize. Do this for 30 Reps switching sides each rep.

Jump Rope Jumping Jacks – 100 reps
Jump your feet in and out as you turn the rope. Count one rep each time your feet are apart. Do this for 100 reps.

Knuckle Squats – 30 reps
Place your knuckles (or fingertips) on the ground with your legs straight. Squat down until your bottom touches your heals and your heals come off the ground. Do these as quickly as possible counting one rep each time you squat down.

Jump Rope – 200 Reps

Tricep Leg Lifts – 30 reps
Start in a low tricep push-up where your chest is just barely off the ground. Your arms should be squeezed in tight to your body. Lift one leg as far as you can keeping it as straight as possible for one rep. Return the leg back down and then switch legs. Do this for 30 Reps.

Jump Rope Jumping Jacks – 100 reps

Star Jumps – 30 reps
Start with your chest down on the top of your thighs and your knees bent. Spring up, opening your arms and legs as far as you can in the air, and then land back down in your starting position. Do this for 30 Reps.

Jump Rope – 200 reps

Elbow Plank Jacks – 30 reps
Start in an elbow plank with your feet close together. Hop your feet in and out 30x. Make sure your back stays straight and your core stays tight the entire time.

Jump Rope Jumping Jacks – 100 reps

Plank Wide Toe Taps – 30 reps
Start in an extended arm plank position. Keeping your leg straight, bring it out to the side and tap your toe as close to your hands as possible. Switch sides each rep for a total of 30 reps.

Jump Rope – 200 reps

Runner Lunge – 30 reps
Start in a runner’s lunge position with your hands by your front foot. Stay here the entire time as you quickly bring your knee into your chest and then back into a lunge. Do 30 reps on each leg.

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30 Second Rockin Body Workout

LOVE this workout! This totally kicked my tail as well as Jordan’s tail! Good luck because it is absolutely brutal. It will only take you 20 minutes but you will look like you worked out for an hour. To make it easier you can take short breaks after each exercise and lower your plank to knee plank. Let me know how it goes 🙂

The first part of the workout is a nonstop flow of 6 exercises. Each one will last 30 seconds long. You will go through the list of exercises and then back up repeating them in reverse order. You will go through this flow 2x. When you get to elbow plank rocks, you will do 2 rounds back to back and then go back through. This means that you will do each exercise a total of 4x except for high knees which will only be done twice. This part of your workout will last 11 minutes NONSTOP!The second part is made up of 3 different rounds of 2 exercises that you will do 3x.

Part 1:Each one is 30 seconds

1. Elbow Plank Rocks
2. Cris-cross Plank Knee Tucks
3. Mountain Climbers
4. Pike Jacks
5. Low Jacks
6. High knees

Part 2: Each round is 3 minutes long and is split into 2 exercises. You will switch between the 2 exercises every 30 seconds. For example: 30 sec of v-ups, then roll right over for 30 sec of low back presses, back to v-ups for 30 sec, and so on for the entire 3 minutes.

1. V-ups/Low back presses – 3 minutes
2. Squat jumps/Half burpees – 3 minutes
3. Side Plank Lifts/Thread the needle – 3 minutes; switching sides each minute (Do your left side for the first minute, the right side for the second minute, then do both exercises for only 15 seconds on the left and right side for your last minute.)

Part 1

Elbow Plank Rocks

Keep your core locked in, your bottom down, and your body in a straight line as you use your feet to rock forward and backward.

Cris-cross Plank Knee Tucks

Starting in a plank position, bring your knee across your body as far as it reaches while staying in a straight line. Return back to a plank and switch legs.

Mountain Climbers

Start in a runners lunge and switch your legs in the air landing in the same position with the opposite legs.

Pike Jacks

Start in a pike position with your feet together and hop your feet in and out like a standing jumping jack.

Low Jacks

Squat down low with your hands behind your head and jump your feet out and together again. Stay low the entire time!

High Knees

Run in place bringing your knees up as high as you can.

Part 2

V-ups/Low back presses

Start on your back with your arms and legs stretched out. At the same time, bring your arms towards your toes keeping your arms and legs as straight as possible. Make sure your spine stays straight as well.

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Start on your stomach with your arms and feet off the ground. Make sure your whole body is tight and flexed so your lower back gets most of the work. Bring your elbows back as you lift your trunk like you are pulling a bar to your chest. Return back to your starting position but never let your arms or feet touch the ground.

Squat Jumps/Half Burpees

Squat down low, touching your hands to the floor while keeping your chest lifted and your back straight. Immediately jump up so that your arms and your legs are extended and your feet are off the ground. When your feet land, go right into another squat.

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Staying down the whole time, start with your hands on the floor out in front of your feet. Jump your feet out into a plank and do one push-up. Jump your feet back in and then repeat again. Do this continuously.

Side Plank Lifts/Thread the Needle

Start in a side plank with your hips low but not touching the ground. Lift your hips as far as you can using your oblique muscles. Lower back down and then repeat.

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Begin in a open arm side plank. Twist your body so that your arm curls under and through the other arm. Return back to your starting position and repeat again.

Don’t forget to switch sides after the first minute and only do half the reps for the last minute.

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500 rep Workout

Summer’s here! And this is what I’m workin for!

The 500 rep workout is a perfect workout for one of your cross training days. Ok it sounds a lot worse than it actually is! This is a quick but intense total body workout. There are thirteen exercises that are to be done as quickly as possible while maintaining good form. They are also intended to be done with few to no breaks. This helps to keep your heart rate up so that you are burning the maximum amount of calories even while you are doing strength exercises.

Here is the breakdown with descriptions down below. Sorry no pictures today so if you can’t figure out what the exercise is then just replace it with any other exercise. This workout took me 20:10 and totally kicked my tail!

500 Rep Workout:

1. 25 slide and shoots
2. 25 high push up pulses, 25 low push up pulses
3. 25 fly crunches
4. 25 lunge switches
5. 25 swimming push ups
6. 25 spidermen
7. 25 guard switches
8. 25 hot foot crosses per leg
9. 25 dips
10. 25 1-leg crunches per leg
11. 25 1-leg hamstring curl with stability ball per leg or single leg hip lifts
12. bicep curls with bands, weights, or full water bottles
13. 100 hops with jump rope or 100 jumping jacks

Descriptions

1. 25 slide and shoots: Staying in a low squat position, start with your feet together, step your right foot out into a wide squat, and then bring your left foot back together to meet the right foot. As soon as your feet come together jump up in the air as if you are shooting a basketball. Land back down in a squat and go the opposite directions.

2. 25 high push up pulses, 25 low push up pulses – Begin in a regular push up position but only pulse at the top half. After 25 quick reps, push down until you are barely hovering over the ground with your elbows at a 90 degree angle and push 25x.

3. 25 fly crunches – Start by balancing on your tailbone with your knees into your chest, feet off the ground, back straight, and arms wrapped around your knees. Straighten your legs out and open your arms as far as you can while only letting your tailbone make contact with the ground. Bring yourself back into a ball. Continue while keeping your back straight the whole time.

4. 25 lunge switches: Start in a low lunge position and push up and off the ground. Switch your legs in the air and land in a lunge with the opposite leg forward. This is to be done continuously.

5. 25 swimming push ups: Do one push up and then swim one arm backward like a back stroke. Do another push up and swim the opposite arm backwards.

6. 25 spidermen: Start in a plank position. Bring your right knee parallel with the ground and squeeze the oblique muscles. Alternate legs each time for a total of 25.

7. 25 guard switches: Start in a low squat, power up until your feet come off the ground, and rotate 180 degrees while in the air. Switch back and forth.

8. 25 hot foot crosses per leg: On one foot jump forward, backward, left and then right for 1 rep. Do this 25x in a row on each foot. The total is 100x per foot.

9. 25 dips: Use a chair or step and place your hands hip width apart behind you. Straighten your legs all the way out and dip down 25x.

10. 25 1-leg crunches per leg: Start with one leg bent with your foot on the floor and the other leg straight up in the air. Crunch up and touch your toe 25x on each leg and then switch.

11. 25 1-leg hamstring curl with stability ball per leg or 1-leg hip lifts: Laying on your back, place one heal on the ball with the other leg in the air. Lift your hips off the ground and pull the ball in and out for 25 reps on each leg. If you don’t have a ball you may use a raised surface to place your heal on and simply lift your hips.

12. 25 bicep curls with bands, weights, or full water bottles: Start with your arms straight down by your side. Pull your weight slowly up while keeping your elbows in the same place. Lower back down very slowly.

13. 100 hops with jump rope or 100 jumping jacks: Finish with 100 hops as quickly as you possible can.

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Core & Cardio Crunch

It’s almost summer! If your looking to tone up, shed some pounds, or just improve your overall wellness and health you must combine intensive exercise with healthy eating. In the next few weeks I will be posting some specialty workouts including: a runner’s cross-training workout and a plyometrics workout. I will also be including fitness challenges as well as new recipes that will serve as healthy alternatives to high calorie meals.

Here’s a great core building and calorie burning workout to kick off your spring break! This is a very high intensity workout that will be shorter than most, but efficient. All you need is a yoga mat or towel and a watch. Be sure to warm-up prior to exercising for about 5 minutes. This can be jumping jacks or running along with some static stretches. You will need to complete 2 rounds of the following exercises:

1. 10 high knees/10 mountain climbers – 2 minutes
2. 50 scissors
3. Low jacks: 30 seconds work/10 seconds rest – 2 minutes
4. 50 toe touches
5. Elbow to knee marches – 2 minutes
6. 50 hip lifts
7. 5 star jumps/5 sumo squats – 2 minutes

1. 10 high knees/10 mountain climbers [2 minutes]

Continuously alternate between 10 high knees and 10 mountain climbers for 2 minutes without stopping. Count each time your knee comes up.

2. 50 Scissor Switches

Place your hands under your head and lift into a slight crunch. Keeping your feet flexed and your legs straight, slowly switch legs back and forth. Each time you switch counts as one.

3. Low Jacks [2 minutes: 30 seconds of work, 10 seconds of rest]

Place and behind your head. Do jumping jacks while staying as low as possible. Go as quickly as you can for 30 seconds and then rest for 10 seconds. Continue for a total of 2 minutes: 3 sets.

4. 50 Toe Touches

Keeping your legs straight up in the air with your feet flexed, reach for your toes for a total of 50 reps.

5. Elbow to Knee Marches [2 minutes]

Squeeze your elbow to the opposite knee and then return to the middle. Continuously alternate sides each time for 2 minutes. Squeeze your body as tight as you can and make sure you are rotated as far as you can go.

6. 50 Hip Lifts

Keeping your legs straight up in the air and your feet flexed, lift your heels as high up as you can and then return back down. Make sure your movements are slow and controlled and that your hands remain next to your side.

7. 5 Star Jumps/5 Sumo Squats [2 minutes]

Start by squatting down into a ball. As you spring up, open your arms and legs to full extension. As you come back down, return to your starting position. Do 5 in a row. After the last star jump, do 5 deep sumo squats. Your legs should be very wide and your toes should be facing out. Alternate between these two exercises for a total of 2 minutes.

Make sure to cool down and stretch between 5 and 10 minutes. Let me know how you do!

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Burning Buns Workout

This workout is all lower body and cardio. If you are wanting to shape up those buns and thighs for bikini season, this is your workout! All you need is a chair, bench, or step. Each exercise consists of 4 rounds lasting 30 seconds each. Between each round rest for 15 seconds. That means each exercise lasts 3 minutes (work+rest). Do 4 rounds on EACH leg for exercises that use one leg at a time. Push through the burn!

Raised Lunges


Make sure your front leg is at a 90 degree angle when it is bent. Knees are always behind the toes for knee safety. Go as deep as you can in your lunge while keeping good form and continuously lunge for each 30 second interval. Don’t forget to do 4 rounds on each leg!!!! Don’t alternate back and forth – stay on one leg for all 4 rounds.

Quick Tap Ups


Keeping the same leg planted on the chair in a slightly bent position, quickly tap your opposite leg up to the chair and back down continuously. Do this as quickly as possible while making sure that the leg on the chair stays in the same position the whole time. If you are keeping your weight on the planted leg, it should burn! Do 4 rounds on EACH leg.

Raised Bridge Lifts


Pressing your heals into the chair, lift your hips as high as you can and then bring them back to the ground. Do this continuously. This is targeting your hamstrings and calves.

Shoot Throughs


Gripping the chair for stability, bend your knees to your chest and then straighten them out continuously.

Double Leg Hop Ups


Hop up with both feet and then step back down continuously. If a chair is too high, you may use a shorted raised surface such as a step. If you have knee problems or feel like you are putting too much impact on your knees, then you may quickly run up the step and then slowly step back down.

Calf Raises

Drop your heals off a raised surface and then push up all the way to your toes continuously.

Running Taps (Soccer Drill)

Start by standing behind a short step or a soccer ball with one foot gently resting on it. At the same time, quickly switch feet back and forth lightly putting your foot onto the surface.

This exercise lasts around 30 minutes. If you are wanting to simply tone, you may slow down your quick exercises or eliminate the ones that require jumping. Good luck!

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Bust A Move

Don’t let the rain keep you from working out – Just bust a move in your living room!

This is a great strength workout that again targets every major muscle group while giving you a really intense cardio workout. There are 2 rounds of 6 different exercises. These are to be done back to back without much of a break. It should only take between 25 and 30 minutes to complete but will be intense enough. Don’t forget to warm-up before and cool down after for at least 5 minutes. Those of you that are in the intensive bootcamp may use this as your cardio and walk or jog for the minutes that you lack. Let me know how you do!

Remember that form is the most important thing. Drop to an easier option if you begin to compromise form.

2 Rounds:

1. 14 Tricep pushup into side plank (alternating sides)
2. 30 Monkey shuffle pop ups (1 rep = shuffle over 3x followed by a pop up)
3. 25 single-leg raised bridge lifts (25 on each leg)
4. 20 burpee crawl overs (1 rep = squat down, hop out into a plank, crawl over two times, hop feet back in, and pop up)
5. 1 minute of mason twists (or tornadoes) 🙂
6. 10 squat jacks/10 lunge switches (3 sets)
* In depth descriptions and pictures below

1. 14 Tricep pushup into side plank (alternate sides) – Do a tricep pushup. As you push all the way back to the top, open up to a side plank. Bring the arm back down to your starting position (plank). This is one rep. Alternate each time for a total of 14.

*Your option is to do the push up on your knees.

2. 30 Monkey shuffle pop ups – Start in a low squat with your fingers touching the ground. Shuffle over 3x (tapping your knuckles on the ground each time your legs are wide). Do a pop up after the third shuffle. This is one rep. Alternate directions and repeat. Count one rep each time you pop up.

3. 25 1-leg raised hip lifts on each leg – Start with one heal on an elevated surface so your knee makes a 90 degree angle. Let the other leg rest in the air. Lift the hips for 25 reps. Switch legs and do 25 on the other leg.

4. 20 burpee crawl overs – Squat down and hop (or step) your legs out into a plank. Crawl over two times, hop your feet back to your hands, and do vertical jump. Switch directions. Count one rep each time you pop up.

5. 1 minute of mason twists (or tornadoes)- Start in a seated position with your knees bent and feet off the ground. Clasp your hands and tap them from one side to the other as fast as you can for 1 minute. Keep your back straight!

6. 10 squat jacks/10 lunge switches (3 sets) – Place your hands behind your head and start with your feet together, knees slightly bent. Keeping your knees bent the whole time, do 10 squat jacks. Follow immediately with 10 jumping lunges. Repeat both exercises 2 more times.

*An easier option for lunge switches is to do 10 regular lunges on each leg.

Get ready for a delicious healthy quiche recipe coming up this weekend!

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