Sexy hot cool workout

Part 1

6 rounds of the following 2 exercises and your goal is to complete them as fast as you can:

10 high knees (each jump counts as 1 rep)

10 explosive push ups

Time = 3 minutes and 47 seconds

High Knees

Dynamic Push Ups

Part 2

Set your timer for 8 rounds of 2 intervals of 10 seconds (your rest period) and 50 seconds (your max effort).

You will go through the following sequence of exercises twice. Your goal is to complete maximum reps for each exercise during the 50 second interval.

1.Elevated Push Up with Knee Tucks- 9, 9

2. Step Up – left leg (with 20lb sand bag) 16, 16

3. Step Up – right leg (with 20lb sand bag) - 16, 16

4. Reverse Knee Tucks - 34, 34

Elevated Push Up with Knee Tucks

Step Up

Reverse Knee Tuck

Part 3

Just like in Part 1 of this workout you will be doing 6 rounds of the following exercises for time:

10 Mountain Climbers (2 jumps count as 1 rep)

10 Jump Lunges

Time = 3 minutes and 41 seconds

Mountain Climbers

Hot to trot workout (beating personal best)

Hot to Trot Workout
This workout is made up of 2 parts. The first part of the workout is interval training and will target your core muscles. You will be going through 4 different exercises for the total of 4 minutes.  Set your interval timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. You will repeat the following sequence twice:
1. Elbow Plank (10 second interval)
2. Reptile (30 second interval – complete maximum reps) 26, 26
3. Elbow Plank (10 second interval)
4. Mountain Climber (30 second interval – complete maximum reps) 29, 20
5. Elbow Plank (10 second interval)
6. Knee Tucks (30 second interval – complete maximum reps) 23, 20


The second part of this workout is a time challenge that is going to really boost your metabolism and your goal is to complete these two exercises as fast as you can.
1. Monkey Push Up and Jump – 25 reps
2. Squat and Twist Jump – 25 reps
Repeat both parts of the workout one more time. I completed the time challenge in 4 minutes and 13 seconds in the first round. My time in the second round was 4 minutes and 46 seconds. This means that the entire workout took me 17 minutes and believe me – it was brutal! Check out the pictures of the exercises below and enjoy your workout.



Time challenge 1= 4 minutes and 33 seconds
Time challenge 2= 5 minutes

Bad girl workout

Instructions:
Today’s workout is 18 minute long Interval Training. You will set you Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. The 10 second rest interval is just enough to write down your reps and your goal is to complete as many reps as you can during each 50 second interval. This workout is a circuit made up of 3 exercises. You will repeat this circuit 6 times in order to get 18 minutes of solid training. The exercises are High Knees, Sandbag Squat, and Knee Raises on the Dip Station.

Skipping (high knees)

My reps: 125, 115, 115, 117, 110, 105

Sandbag Squat

My reps: 20, 19, 20, 17, 19, 19

Knee Raise on Dip Station

My reps:

25, 19, 19, 16, 17, 17

Rock hard abs workout (beating personal best)

As usual I used my cool Gymboss Interval Timer to keep track of my time for this challenge and my Gymnastic Rings for the hanging knee raises.
1. High Knees to Mountain Climbers (10 reps + 10 reps) x 5 rounds
2. Hanging Knee Raises 5 reps
3. Ninja Jump to Half Burpee 5 reps
I completed this workout in … watch the video :)
I hope that you will enjoy this workout as much as I did and thanks a lot for your comments and your opinions. Also thank you for keeping our conversation interesting yet very nice and positive.
My old time was 15 minutes and 19 seconds.
New personal best was 12 minutes and 32 seconds.

(10 High Knees + 10 Mountain Climbers) x 5

Do 10 high knees as fast as you can and then drop down and do 10 mountain climbers at maximum intensity. Repeat 5 times.

Hanging Knee Raises 5 reps. You can do this exercise by hanging on just about anything. I am using gymnastic rings. It is harder to do this exercise on the rings, because they tent to swing a lot which you are trying to avoid as much as possible. Your hands should be griping the rings about shoulder width apart. Make sure that you are hanging. The rings can be easily adjusted so that you can pull them up higher. Pull your knees up as much as you can as if you were trying to touch your elbows with your knees (that’s my goal for the future). Bring your knees down in a controlled movement to avoid any kind of swinging and momentum. Don’t just drop your legs down.

Start by kneeling on your exercise mat. Jump from the kneeling position into a squat. Put your hands on the floor in front of you and jump with your feet back into a plank. Keep your whole body tight in one line and don’t drop your hips. Jump with your feet forward and again back into the plank. Remember to keep your abs contracted throughout the entire sequence. Repeat five times.

Six pack and love handles workout

In today’s workout you will be doing 4 rounds of the following exercises:
1. James Bond Lunges – 30 reps
2. Spider Man Push Ups – 10 reps
3. Laying knee tucks to Back extensions – 10 reps (knee tuck and back extension counts as 1 rep)
4. High knees with jump rope 30 reps as fast as you can x 5 ( just a short break in between each set)
I have completed this workout in 24 minutes and 32 seconds. I was using my cool silver Gymboss Interval Timer
to keep time.

Rock your body juice workout

1. Low Jumping Jacks

Stand with your feet hip width apart, put your hands on the back of your head and bend your knees. Stay low while doing the Jumping Jacks. Every time you land on the ground with your feet apart counts as one rep. There are 20 reps total.

2. Pike Press

Stand with your feet wide apart and place your hands on the ground in front of you. Your legs, back and arms should be straight. Bend your elbows and bring your head towards the ground. Push back up to the starting position. This counts as one rep. Do 6 reps and move on directly to the next exercise.

3. Mountain Climber

There are 30 reps total. Every time you switch the legs counts as one rep. Keep your arms straight and your abs tight throughout the exercise.

4. Tricep Leg Lifts

Start from the plank position and then bend your elbows keeping them close to your body. Bring your chest as close to the ground as possible. Lift one leg up squeezing your gluts and with a controlled movement bring it down again. Switch the legs. Each leg lift counts as one rep. Complete 10 reps total.

5. Superman

Lay on your belly and lift your legs and arms just an inch off of the floor. Keep you whole body tight. Start lifting one arm and the opposite legs simultaneously and switch the sides for each rep. Do 10 reps and then roll over on your back keeping your arms and legs in the air.

6. Toe Touches

Lift your legs up towards the sky with your feet flexed. Engaged your abs and lift your upper back off of the mat to touch your toes. Every time you touch your toes counts as one rep. Complete 20 reps and move on to the Leg Lifts.

7. Laying Leg Lifts – 10 reps

The most important thing for this exercise is to keep your lower back pressed into your mat at all times. Squeezing your abs and glutes will help you to keep proper form. If you find that it’s hard to keep your lower back pressed into the mat, then don’t lower your legs too far towards the ground. You can also choose an easier variation for this exercise – the laying knee tucks.

After the Leg Lifts, reverse the order of the sequence and move directly to Toe Touches and then move your way exercise by exercise to the Low Jacks. This counts and 1 round. You can take just a short break after each round. Complete 4 rounds and don’t forget to write down your time.

Enjoy your workout,

Sucker for sweat workout

Snowboarder. Your back is straight, thighs parallel to the ground, push your hips out and reach your arm towards the front foot. Shift your weight slightly towards the back leg.

Push off of the back heel, jump up and switch the position of your legs.

My score:

10/9/9/9/9/9 (sandbag squats)

Hanging Knee Raises. From your pull up bar, rings or a wall – Hang with your arms and legs fully extended. Contract your core muscles and bring your knees up as far as you can towards your chest. Control the movement all the way down and avoid momentum and swinging. Tip: If you don’t have anything to hang from, you can do this exercise laying on your exercise mat.

My score:

13/12/10/10/10/9

One Leg Elevated Lunges. Stand in front of a chair and put the top of your foot behind you on the chair. Try to do as many lunges as you can during the 20 second interval. Switch legs after each interval.

My Score:

12/10/11/11/11/11

Skipping. Do as many jumps as possible. Remember to keep your core tight, chest up, shoulders back and down. Always land on the balls of your feet and bend your knees slightly.

My score:

47/47/54/45/55/54

Elevated Push Ups. Get your feet up on a chair or raised platform. Keep your body tight and in a straight line. Don’t drop your hips or bend your back.

Bring your chest down towards the ground bending your elbows. Your body moves down as a unit. Power up as you exhale.

My score:

9/9/9/9/9/9

Side Plank Lift. Get into the side plank position and cross your legs for balance and support. Put the upper arm behind your head pointing the elbow towards the sky. Make sure that your body is in a straight line. Bring your hips down until your hip touches the mat. Immediately bring it back up to the starting position. After 3 intervals switch sides.

My score:

9/9/9/9/9/9