Power girl (or boy) workout

Workout Break down:
1) Surfer
My score was 8 reps in the first round and 7 reps in the second round.
2) Beach Scissors – Left Leg
I did 19 reps in the first round and 14 in the second round
3) Beach Scissors – Right Leg
I completed 19 reps in the first round and 14 reps in the second round.
4) Fighter Lunges – Left Leg
My score was 22 reps in the first round and 19 reps in the second round.
5) Fighter Lunges – Right Leg
I did 22 reps in the first round and 19 reps in the second round.
6) 1-2-3 Push Up

I completed 11 reps in both rounds.

You will go through the sequence of the exercises above twice. Set your Gymboss Interval Timer for 12 rounds of 10 second and 50 second intervals. The entire workout will take you only 12 minutes and this is how you set your timer:
1. Hold ‘next’ button to switch the timer on.
2. Hold ‘next’ and ‘change’ button.
3. Choose 2 intervals with the ‘change’ button. The first interval is 10 seconds and the second interval is 50 seconds.
4. Set the timer for 12 rounds. On the picture below you can see what will the display of your timer look like when it’s set properly.

Omg sexy body workout

Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. The 10 second interval will give you enough time to get into position before each exercise. There are 4 exercises in this workout and I have explained them all in the video above. This is what the circuit looks like and you will go through it twice:

1) Front Jump Kicks (my score: 73 in the first round and 80 in the second round)
2) Walking Push Ups with Plank Side Jumps (my score: 6 push ups in the first round and 6 push ups in the second round)
3) Skater Lunge Jump Left Leg (my score: 22 reps in the first round, 20 reps in the second round)
4) Skater Lunge Jump Right Leg (my score: 23 reps in the first round, 21 reps in the second round)
5) Side Leg Lift and Butt Lift – to the left (my score: 8 reps in the first round, 8 reps in the second round)
6) Side Leg Lift and Butt Lift – to the right (my score: 8 reps in the first round, 8 reps in the second round)

Suicidal Sweat (personal best)

COMBO #1

15 sets of

2 jump squats and 1 jump tuck followed by

3 half way down push ups and power up

My new time is 3 minutes and 14 seconds

COMBO #2

6 sets of

10 kick ups and

10 mountain climber peaks

My old time was 1 minutes and 30 seconds

COMBO #3

4 sets on each leg

10 reps of One Leg Pike Press

followed by

10 reps of One Leg Jump Squat

My new time is 6 minutes

LAST EXERCISE

complete 20 reps of

Breakdance Push Up

My time was 2 minutes

Instructions:

There are 3 combos and 1 exercise in this workout and your goal is to complete them as fast as you can. Set your interval timer as a stop watch, do your warm up and get started. This is a bodyweight workout so you don’t need anything else but yourself. Check out the  Workout Breakdown and the Video Tutorial for detailed explanations of each exercise. Enjoy!

Bikini Beach Workout

Workout Breakdown

Time: 22min. Workout Type: Intervals and Count Down Exercises: 16


Part #1
4 minutes of Interval Training

• Backward Lunge Knee Up (left leg)
• 16, 15
• Backward Lunge Knee Up (right leg) 
• 16, 15
• Plank Jumps
• 6, 5

Repeat this circuit one more time, take a short rest and reset your timer

Part #2

2 minute count down

• 2 walking push Ups + 4 Low Step Touches
• 10 reps

Part #3

4 minutes of Interval Training

• Jump Forward/Back & Jump Tuck
• 8, 6
• Side Plank Jump & Push Up (left side)
• 5, 5
• Side Plank Jump & Push Up (right side)
• 5, 5

Repeat this circuit one more time, take a short rest and reset your timer

Part #4

The same as Part #2

• 9 reps

Part #5

16, 14
16, 14
5.5, 5

Part #6

• 9 reps

Part #7

7, 6
6, 5
5, 5

Get your gear for this workout here:

• Interval TimerGet your equipment here

Instructions:
This workout is 22 minutes long and it’s a combination of interval training and a max. set challenge. There are 7 parts that you will complete back to back with just a short break in between. The 1st, 3rd, 5th, and 7th part is 4 minutes of interval training so you have to set your Interval Timer for 6 rounds of 10 seconds and 30 seconds. Try to do as many reps during each 30 second interval. Use the 10 seconds of rest to write down your scores. The 2nd, 4th, and 6th part is 2 minute challenge and your goal is to complete as many sets as possible during this 2 minute count down.

Silent killer workout

Instructions:
Watch the workout video above to see the 1 on 1 personal training session where I go over each exercise, show you proper form and share easier variations for beginners.
Today’s workout is for all of you guys who have been asking us for a silent workout. Some of you need a silent workout for those times when you kids are sleeping and you don’t want to wake them up, and some of you are unfortunate to have neighbours that are not understanding when it comes to your BodyRocking :) Let me just give you a couple of extra tips – don’t drop the sandbag and keep your interval timer underneath a pillow so that only you can hear it beeping. This way you can enjoy your Silent Power Workout for the entire 20 minutes that it takes.
Set your interval timer for 20 rounds of two intervals. The first interval is 10 seconds (rest interval) and the second interval is 50 seconds long. Your goal is to push at your max. effort during each 50 second interval. This workout is a circuit that you will have to repeat twice in order to get the 20 minutes in. Don’t forget to write down your reps.
Here is the circuit and my scores for both rounds:
10 seconds rest
1. Lunge Squat (left leg forward) – 26, 19 reps
10 seconds rest
2. Squat – 26, 20 reps
10 seconds rest
3. Lunge Squat (right leg forward) – 20, 19 reps
10 seconds rest
4. Squat –  20, 19 reps
10 seconds rest
5. Reverse Push Up – 15, 16 reps
10 seconds rest
6. Squat – 22, 22 reps
10 seconds rest
7. Knee Raises – 20, 18 reps
10 seconds rest
8. Squat – 22, 22 reps
10 seconds rest
9. Sandbag weighted crunch – 22, 220 reps
10 seconds rest
10. Squat – 21, 20 reps

My buns hurt (personal best)

WORKOUT- MY BUNS HURT

• Sandbag Lunge Back Press Up & Squat Leg Lift (25LB sandbag this time)
•  40 sets total for time (20 lb sandbag, old score)
• 3 minutes and 35 seconds
• New score- 4 minutes and 48 seconds
• Rocket Launchers
•  12 rounds - 4minutes of intervals
• Kick Ups 
• 20 sets for time
• 4 minutes and 5 seconds (OLD)
• 3 minutes and 3o seconds (new)
• Jump Lunges/Mountain Climbers 
• 10/10 seconds x 12 rounds

 + 5 minutes of cool down and 20 minutes of interval skipping 

Instructions:

Part 1 – Sandbag Lunge Back Press Up & Squat Leg Lift

Complete 40 sets total alternating sides after each set. My time for this challenge was 4 minutes and 5 seconds.

Starting position. Get into a half squat keeping your back straight.

Lunge back with your right leg and press the Sandbag up above your head.

Return into the half squat.

Lift your left leg up to the side.

This is one set. Complete 40 sets alternating legs. This means that now you should lunge back with your left leg…

Part 2 – Rocket Launchers

Set your Interval Timer for 12 rounds of 5 seconds and 15 seconds intervals.

Jump your feet appart – stay low.

Jump and bring your feet together – stay low.

Jump your feet appart – stay low.

Jump Up.

It’s always 1-2-3 Jump and your goal is to do this as fast as you can during each 15 second interval.

Part 3 – Kick Ups

Complete 20 sets for time. My time was 3 minutes and 38 seconds.

Starting position. Stay low and keep your back straight.

Move your body towards the left side placing your left hand on the ground.

Step over to the left and place both hands on the ground.

Turn over keeping your left hand and left foot on the ground.

Get into the Crab position.

Do 5 kick ups. This means that you will start with one leg up then jump and switch legs. After 5 kick ups reverse the movement and do the turn over to get into the starting position. This is one set and want to complete 20 sets as fast as you  can. Don’t forget to alternate the sides after each set.

Part 4 – Jump Lunges/ Mountain Climbers

Set your Interval Timer for 12 rounds of 10 seconds and 10 seconds intervals. You will be doing Jump Lunges and Mountain Climbers back to back without any break in between. Good Luck! This is a complete burn out.

Jump Lunge

Mountain Climber

If you are interested in burning some extra calories and fat then I can suggest that you skip for another 15 – 20 minutes. I have a playlist of songs that I like to listen to when I skip so if you guys want you can do the same thing. It’s a free style skipping and if you d0n’t have a jump rope, you can still do some high knees or just dance like crazy :)

Bombshell butt workout

• UGI JUMP TWIST AND POPmax.reps
• REVERSE PUSH UPmax.reps
• SIDE LUNGE TWIST (LEFT SIDE)max.reps
• SIDE LUNGE TWIST (RIGHT SIDE)max.reps
• UGI PLANK JACKSmax.reps
• 
  

nstructions:

All exercises are explained in the video tutorial above including easier variations for beginners.

This is a 15 minute long workout that combines 10 minutes of  Interval Training and 5 minutes of exercise challenge.

Part 1

Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:

1) Ugi Jump Twist and Pop – 7, 6, 7

2) Reverse Push Up (on Dip Station) – 12, 12, 13

3) Side Lunge Twist (with Sandbag) Left side – 7, 7, 7

4) Side Lunge Twist Right side – 7, 7, 7

5) Ugi Plank Jacks (fit ball) – 23, 24, 23

Part 2

Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi  (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.

I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.

And lets do one Burpee for Erin as always at the end of our workout!

Enjoy your training! :)