Squat Jumps…You got balls.

Sadly today was my last circuit in Beverly with my workout buddy, but don’t worry there are more to come because I’m moving to Brookline!

This past week I’ve been busy trying out new types of workouts to get ideas for my circuits. I tried a free boxing lesson and it was i-n-t-e-n-se. I’ll be adding more of those moves into my circuits as the weeks go on. GET PUMPED.

Before you start the workout, check out my exercise song of the day:

I love watching this music video remake…This girl is so good.

“Squeeze Me” by Kraak and Smaak

 

WORKOUT

05:00 min Warm up: Elliptical

15 Push Ups

01:00 min Crunches

00:40 sec Up & Down Prone Plank

10 Jump Squats with a ball (2-10 pounds- Regular jump squats, but when you jump also lift the ball in the air as if you are going to shoot a basket!)

01:15 min Plank

00:40 sec Jumping Jacks

00:45 sec Crunch Leg Lifts (With straight legs, lift them up as you do a crunch and as you lower your crunch, lower your legs back down.)

00:40 sec Bench Press

00:25 sec Mountain Climbers

00:40 sec Up & Down Prone Plank

00;30 sec Dips (on a bench of chair)

10 Squat Jumps with the ball!

00:40 sec Bench Press

00:40 sec Crunch Leg Lifts

00:25 sec Mountain Climbers

00:25 sec Dips

10 Squat Jumps with a ball

00:40 sec Lunges (12-20 pounds on each hand)

00:40 sec AGAIN Lunges (12-20 pounds on each hand)

10 Squat Jumps with a ball

00:40 sec Bench Press

00:25 sec Dips

00:25 sec Mountain Climbers

TREADMILL RUN

01:00 min Jog @ 6 mph

00:30 sec 6 mph/ 1 incline

00:30 sec 6 mph/ 2 incline

00:30 sec 6 mph/ 3 incline

00:30 sec 6 mph/ 4 incline

00:30 sec 6 mph/ 3 incline

00:30 sec 6 mph/ 2 incline

00:30 sec 6 mph/ 1 incline

00:30 sec 6.2 mph/ 1 incline

00:30 sec 6.5 mph/1 incline

00:20 sec 6.8 mph/1 incline

00:20 sec 7.2 mph/0.5 incline

00:20 sec 7.5 mph/0.5 incline

00:20 sec 7.7 mph/0.5 incline

00:20 sec 8 mph/0.5 incline

00:20 sec 8.3 mph/0.5 incline

00:20 sec 7 mph/0.5 incline

00:20 sec 6.5 mph/0.5 incline

00:30 sec 6.2 mph/0.5 incline

OFF

1:00 min Plank

00:40 sec Doggie Legs RIGHT (On hands and knees lift your right leg up and down like you are peeing 🙂 )

1:00 min SUPERMAN! (On your stomach, lift your arms and legs off the ground and flutter)

00:25 sec Mountain Climbers

00:45 sec Crunch Leg Lifts

00:40 sec Doggie Legs LEFT

10 Squat Jumps with Ball

00:30 sec Doggie Leg RIGHT

00:30 sec Doggie Leg LEFT

1:00 sec Regular Squats with ball (without the jumping motion, go into a squat. As you rise, lift the ball to the air)

00:40 sec Lunges with Weights

20 Lunge Jumps

02:00 min Crunches

05:00 min COOLDOWN: Elliptical

Happy Friday!

 

Today, my workout buddy and I literally *punched* through this circuit. I brought in some kickboxing moves and lots of the usual. We had difficulty doing all the jump rope exercises because there was a little bit of an anal retentive staff worker who reallllllly wanted them back. Instead, we jumped up and down like lunatics, but thats not something I’m unaccustomed to as some of you know– especially my Tel Aviv workout buddies! I used to make them do squat jumps on a main street (Ben Yehudah) while sketchy men and old women starred at us. (I loved it)

Check it out.

(10-15 seconds of REST between exercises)

1:00 min Knees Up & Down (This is a new one I do in kickboxing for a warm-up: Stand as if you are about to run, but lower in a slight lunge. While pumping your arms lift only your right knee up to your abs and down as fast as possible with only a small bounce. After 30 sec switch to the left leg!)

00:40 sec Sumo Squats (25-30 pound weights)

00:40 sec Up and Down Prone Plank (Hold Prone Plank and lower down to your elbows one arm at a time and then back up)

00:40 sec Overhead Press (6-10 pound weights)

1:00 sec Jump Rope!

00:40 sec Sumo Squats

00:25 sec Mountain Climbers

00:40 sec Crunches with Leg Lifts

15 Push Ups

00:40 sec Sumo Squats (GET LOW!)

(Shawty had them apple bottom jeans, boots with the fur, the whole club was looking at her. She hit the flo, next thang you know, shawty got low low low low…)

1:00 min Jump Rope!

00:40 sec Overhead Press

15 Squat Jumps

00:40 sec Crunches with Leg Lifts

00:40 sec Overhead Press

1:00 min Knees Up & Down (Like the first one!)

20 Lunge Jumps

1:15 min Plank

00:45 sec Jump Rope!

00:40 sec Overhead Press

00:40 sec Crunches with Leg Lifts (STRAIGHT LEGS!)

00:40 sec Sumo Squats

00:45 sec PUNCH IT OUT (Stand as if you are mid squat, hold abs in. While moving ONLY your waist, cross punch with your right and then left. Make sure to really only move your waist and arms. FAST.

15 Push Ups

1:00 min Standing Obliques Side to Side (20-30 pound weights on each hand) (While stand with legs spread shoulder width a part, lower your right arm and oblique into a standing side crunch and switch to the next side.)

00:40 sec Up and Down Prone Plank

00:40 sec Upright Row Squats (I like to use kettle ball weights- 25 pounds)( While standing with legs shoulder width apart, lift the kettle ball with bottle hands up to shoulder level and then lower your arms and legs into a squat.)

00:45 sec Jump Rope!

00:30 sec Dips (Use a bench or a chair)

00:40 Upright Row Squats

00:40 sec Jump Rope!

00:40 sec Doggie Legs RIGHT (On your hands and knees; back straight. Lift your right leg up as if you are peeing like a dog, and down.)

00:40 sec Doggie Legs LEFT

15 Jump Squats

20 Jump Lunges

00:40 sec Upright Row Squats

00:40 sec Jump Rope!

00:40 sec Crunches and Leg Lifts

00:45 sec PUNCH IT OUT!

1:00 min Plank

00:15 sec 30 degree hold

00:15 sec 30 degree hold

00:40 sec Crunches and Leg Lifts

00:15 sec 30 degree hold

00:15 sec 30 degree hold

00:40 sec Jump Rope!

00:40 sec Upright Row Squats

00:40 sec Jump Rope!

15 Push Ups

15 Jump Squats

00:30 sec Dips

00:40 sec Up and Down Prone Plank

00:40 sec Jump Rope

1:00 min Standing Oblique Crunches Side to Side

00:40 sec Crunches with Leg Lifts

COOLDOWN

5:00 min Elliptical

WORKOUT SONG OF THE DAY!

Here’s an AWESOME Mash Up:

“Walkin’ Out Yo Girlfriend” Unk vs. Avirl Lavigne by DJ Lobsterdust

Thursday: Arms, More Arms, and a lil’ bit of Treadmill

This morning’s workout took place in the gym and it was really nice! Not too hard and not at all easy. I added a lot of cardio in between strength training exercises, along with a treadmill interval workout to put the icing on the cake.

_________________________________

(10-15 seconds of rest in between exercises!)

00:40 sec Jump Rope

00:45 sec Up and Down Prone Plank (Prone Plank- Lower yourself to your elbows one arm at a time and lift back up to your hands, repeat)

15 Push Ups

00:40 sec Jump Rope

00:40 sec Bench Press (12-20 pounds)

1:15 min Plank

00:40 sec Leg Lifts with Crunch (while doing a crunch lift your legs, then on the way down lower your legs along with your back)

00:45 sec Up and Down Prone Plank

00:40 sec Jump Rope

15 Push Ups

00:40 sec Bench Press

15  Squat Jumps

00:45 sec Right Side Plank

00:45 sec Left Side Plank

00:40 sec Jump Rope

00:40 sec Bench Press

20 Lunge Jumps

00:30 sec Tricep Curls (Arms straight up in the air, bend your elbow down, with a 8-15 pound weight)

00:45 sec Up and Down Prone Plank

00:25 sec Mountain Climbers

00:30 Tricep Curls

15 Push Ups

00:40 sec Jump Rope

00:40 sec Leg Lifts with Crunch

1:00 min Plank

00:40 sec Jump Rope

00:40 sec Bench Press

00:40 sec Lunges (Regular no weights)

00:45 sec Up and Down Prone Plank

20 Lunge Jumps

00:30 sec Tricep Curls

00:45 sec Up and Down Prone Plank

20 Lunge Jumps

00:25 sec Mountain Climbers

00:30 Tricep Curls

00:40 sec Lunges

00:40 sec Jump Rope

00:40 sec Lunges

00:30 sec Tricep Curls

00:40 sec Jump Rope

15 Push Ups

2:00 min Crunches

____

INTERVAL RUN: 10 min

00:30 sec Jog

00:30 sec 6.2 mph/ 1 incline

00:30 sec 6.2 mph/ 2 incline

00:30 sec 6.2 mph/ 3 incline

00:30 sec 6.2 mph/ 2 incline

00:30 sec 6.2 mph/ 1 incline

00:30 sec 6.0 mph/ 3 incline

00:30 sec 6.0 mph/ 5 incline

00:30 sec 6.0 mph/ 1 incline

00:30 sec 6.2 mph/ 0 incline

00:30 sec 6.5 mph/0 incline

00:30 sec 6.8 mph/0 incline

00:20 sec  7.0 mph/0 incline

00:20 sec 7.3 mph/0 incline

00:20 sec 7.6 mph/0 incline

00:20 sec 8.0 mph/0 incline

00:20 sec 8.4 mph/0 incline

00:20 sec 7.0 mph/0 incline

00:20 sec 7.3 mph/0 incline

00:20 sec 7.0 mph/0 incline

00:30 sec 6.5 mph/ 0 incline

00:50 sec 6.2 mph/0 incline

_____________________

Last bit!

1:00 min Standing Side to Side (Stand with two weights in your hands and bend to each side engaging your obliques

00:40 sec Leg Lifts (On your back, straight  legs up and down)

00:30 sec Up and Down Prone Plank

1:00 min Crunches!

______________________

Workout Song of the Day!

“Song 4 Mutya (Out of Control)” by Mutya and Groove Armada

The Outside “Zen” Workout (You’ll only be relaxed AFTER the circuit!)

Yesterday I made a deal with my workout partner. We decided to go for a 20 minute jog the night before and do a “lighter” circuit outside the next morning. It was beautiful!

No machines—> just some weights, a towel, and your body!

*Check out the videos in the tab, “What the Burpee?!”, for instructions on how to do some of the exercises.

 

(10-15 seconds of REST between exercises)

1:00 min Jumping Jacks

10 Burpees

1:15 min Plank

20 Lunge Jumps

15 Squat Jumps

00:45 sec Leg lifts (On your back, hold the abs, legs straight up and down)

00:45 sec Sumo Squats (weights- 25-30 pounds)

20 Lunge Jumps

00:45 sec Sumo Squats (weights- 25-30 pounds)

1:00 min Jumping Jacks

00:45 sec Sumo Squats (weights- 25-30 pounds)

15 Squat Jumps

20 Lunge Jumps

00:35 sec Tricep Curl with Right hand under (Arms over head, elbows bent, lift arms up and down)

00:35 sec Tricep Curl with Left hand under

00:45 sec Sumo Squats (weights- 25-30 pounds)

15 Squat Jumps

20 Lunge Jumps

1:00 min Plank

00:25 sec Mountain Climbers

00:45 sec Sumo Squats (weights- 25-30 pounds)

20 Lunge Jumps

15 Push Ups

00:35 sec Tricep Curl with Right hand under (Arms over head, elbows bent, lift arms up and down)

00:35 sec Tricep Curl with Left hand under

15 Squat Jumps

20 Lunge Jumps

15 Push Ups

1:00 min Jumping Jacks

00:40 sec Side Plank RIGHT

00:40 sec Side Plank Left

00:25 sec Mountain Climbers

15 Push Ups

15 Squat Jumps

00:45 sec Leg Lifts (On your back, legs straight  up and down)

1:00 min Jumping Jacks

15 Push Ups

00:35 sec Tricep Curl with Right hand under (Arms over head, elbows bent, lift arms up and down)

00:35 sec Tricep Curl with Left hand under

00:25 sec Mountain Climbers

00:45 sec Leg Lifts

00:35 sec Tricep Curl with Right hand under (Arms over head, elbows bent, lift arms up and down)

00:35 sec Tricep Curl with Left hand under

1:00 min Crunches!

00:45 sec Leg Lifts

1:00 min Superman (On your stomach, legs and arms UP & HOLD)

1:00 min Crunches

 

STRETCH IT OUT

 

WORKOUT SONG OF THE DAY!

“Barbra Streisand” by Duck Sauce

 

 

 

My Go-to-Pump-it-up-Running/Circuit Playlist

Sometimes you need a pick me up in the gym or a pump up before the gym. Here’s mine!

No caffeine needed. 

“Silly Boy” by Eva Simons

“Barbra Streisand” by Duck Sauce

“Beware Of the Dog” by Jamelia

“Starstrukk (feat. Katy Perry) by 3OH!3– Forever my favorite plank song

“Champagne Showers (feat. Natalia Kills) by LMFAO

“Hey Baby (Drop It To The Floor) (ft. T-Pain)” by Pitbull– GREAT for interval sprints 

“Let It Rock (ft. Lil’ Wayne)” by Kevin Rudolf-– PUMP UP before the gym!

“Party Rock Anthem (ft. Lauren Bennett & Goon Rock)” by LMFAO

“Transform Ya (ft. Lil’ Wayne) by Chris Brown– This is really embarrassing, but I mainly liked this song in the beginning because Jillian Michael’s liked it. Now I really love to listen to it before I go to kickboxing!

“Diamond Rings (Remix) (ft. Emeli Sande, Kano & Wiley)” by Chipmunk

“Work (Freemasons Radio Edit)” by Kelly Rowland– Good for interval runs and erg sprints!

“Ridin’ Solo” by Jason Derulo– I’m ridin’ solo. Word.

“When You Touch Me” by Freemasons

 

What songs do you like to listen to before or during your workout?

No machine day!

 

Today’s workout was filled with jump rope and non weight exercises. My workout buddy said this one really snuck up on her.

(No more than 10-15 seconds of REST in between)

1:00 min Jumping Jacks

10 Burpees

15 Push Ups

20 Lunge Jumps

15 Squat Jumps

15 Push Ups

15 Squat Jumps

1:00 min Deep Squats (No weights)

20 Lunge Jumps

1:00 min Deep Squats (No weights)

00:40 sec Jump Rope

1:00 min Deep Squats

00:40 sec Jump Rope

1:15 min Plank

15 Push Ups

00:40 sec Shoulder Raise (Arms to the side and lift)

15 Squat Jumps

20 Lunge Jumps

00:40 sec Jump Rope

00:40 sec Shoulder Raise (Arms to the side and lift!)

00:30 sec Dips (Use a bench or a chair)

1:15 min Plank

00:40 Jump Rope

2:00 min Crunches

00:40 sec Jump Rope

00:40 sec Shoulder Raise

15 Push Ups

1:00 min Squats (Add 15-20 pounds weight for SUMO squats–very deep)

15 Squat Jumps

20 Lunge Jumps

00:45 sec Right Side Plank

00:45 sec Left Side Plank

00:40 sec Jump Rope

00:30 sec Dips

00:40 sec Jump Rope

00:40 sec Leg Lifts (On your back lift legs up and down)

1:00 min HUMP! (On your back- feet on ground- knees bent- lift pelvis up and down- SQUEEZE yo bootay)

00:40 sec Leg Lifts

00:40 sec Jump Rope

1:00 min Deep Squats (15-20 pounds)

00:40 sec Jump Rope

00:40 sec Leg Lifts

1:00 min HUMP!

1:00 min Plank

00:40 sec Jump Rope

00:15 sec 30 degree hold (On your back- hold your legs 30 degrees

00:15 sec 30 degree hold with scissors

15 Squat Jumps

20 Lunge Jumps

1:00 min HUMP!

1:00 min Deep Squats (15-20 pounds)

1:00 min HUMP!

1:00 min Deep Squats

00:40 sec Leg Lifts

00:15 sec 30 degree hold

00:15 sec 30 degree hold while flexing and pointing your toes

00:30 sec Dips

1:00 sec Squats

1:00 Jumping Jacks

 

(About an hour workout)

SONG OF THE DAY!

Oh hey Kylie.

“Get Outta My Way” by Kylie Minogue

 

Friday’s Circuit

Most circuits wont be two days in a row, but this week my workout buddy and I trained twice.

(10-15 seconds MAX OFF between exercises)

5:00 min: Warmup: Elliptical

1:00 min: Lunges (No weights- focus on form)

00:40 sec: Jump Rope

1:00 min: Lunges (No weights)

00:40 sec: Jump Rope

1:15 min: Plank

20 Lunge Jumps

00:30 sec: Dips

15 Push Ups

15 Squat Jumps

1:00 min: Lunges

00:40 sec: Jump Rope

1:15 min: Plank

00:40 sec: Jump Rope

1:00 min: Lunges

2:00 min Crunches

TREADMILL WORKOUT:

1:00 min Jog- 6 mph

1:00 min 6 mph/ Incline @ 1

1:00 min 6 mph/ Incline @ 2 (You can lower your speed to 5.8 or keep it at 6)

00:30 sec 6 mph/ Incline @ 3

oo:30 sec 6 mph/ Incline @ 4

00:30 sec 6 mph/ Incline @ 5

oo:30 sec 6 mph/ Incline @ 4

oo:30 sec 6 mph/ Incline @ 3

oo:30 sec 6 mph/ Incline @ 2

oo:30 sec 6 mph/ Incline @ 1

oo:30 sec 6.2 mph/ Incline @ 0

00:30 sec 6.5 mph/0

00:30 sec 7.0 mph/0

00:20 sec 7.5 mph/0

00:20 sec 7.8 mph/0

00:20 sec 8.2 mph/0

00:20 sec 8.5 mph/0

00:20 sec 7.0  mph/0

00:30 sec Jog (6.0 mph/0)

00:25 sec REST

15 Push Ups

1:00 min: Lunges (No weights)

15 Squat Jumps

1:15 min: Plank

20 Lunge Jumps

00:25 sec: Dips

15 Push Ups

1:00 min: Lunges

20 Lunge Jumps

2:00 min: Crunches

00:40 sec: Lunges

15 Squat Jumps

00:15 sec: 30 degree hold (on your back, legs raised 30 degrees)

00:15 sec: 30 degree hold (on your back, legs raised 30 degrees)

1:00 min: Crunches

00:15 sec: 30 degree hold (on your back, legs raised 30 degrees)

00:15 sec: 30 degree hold (on your back, legs raised 30 degrees)

5:00 min: Cooldown: Elliptical

STRETCH IT OUT!

____________________________________________

WORKOUT SONG OF THE DAY

The remake video is awesome.

“Que Veux Tu (Madeon Extended Remix)” by Yelle

 

 

Circuit July 7th

I’ll be doing them too! Let me know how it goes.

If you need a timer- use an app on the iphone or ipod called “Seconds”. I use it  for all my workouts! If you don’t have an iphone, and you are at home you can use this website to customize the circuit.

http://www.online-stopwatch.com/interval-timer/

Give yourself 10-15 seconds between exercises for rest, but no more!

Some of the exercises are in seconds and some in the amount reps. Enjoy!

7:30 min: Warm Up: Elliptical or Jog

45 sec Jump Rope (Last 10 seconds FAST)

15 Jump Squats

45 sec Jump Rope (Last 10 seconds FAST)

20 Lunge Jumps

20 Push Ups

10 Burpees

15 Push Ups

40 sec Sumo Squats

20 Lunge Jumps

45 sec Jump Rope

30 sec Dips

10  Burpees

40 sec Shoulder Arm raise to the side and switch to front half way

10 Burpees

40 sec Sumo Squats

15 Squat Jumps

30 sec Dips

15 Push Ups

40 sec Jump Rope

40 sec Shoulder Arm raise to the side and switch to front half way

20 Lunge Jumps

40 sec Sump Squats

1:00 min Jumping Jacks (FAST)

40 sec Leg Lifts (On your back lift legs up and down–ab fun!)

15 Squat Jumps

15 Push Ups

40 sec Jump Rope

1:15 sec Plank

20 Jump Lunges

15 Jump Squats

40 sec Sump Squats

40 sec Bench Press

25 sec Dips

20 Jump Lunges

40 sec Bench Press

10 Burpees

40 sec Bench Press

1:00 min Jumping Jacks

45 sec Side Plank Right

45 sec Side Plank Left

40 sec Leg Lifts

15 Jump Squats

40 sec Leg Lifts

20 Jump Lunges

1:00 min of Crunches

7:30 min Cooldown: Elliptical or Jog

 

Did it today with a friend and we were dripping with sweat!