You just popped in the “Kanye West Get Right For the Summer Workout Tape”

“And ladies if you follow these instructions exactly, you might bear to pull you a rapper, a NBA player, man, at least a dude wit’ a car. So first of all we gon’ work on the stomach Nobody wants a little tight a**!”

Today’s new circuit is completely ab focused for the upcoming summer! In between most ab exercises there are little bursts of cardio. If you have foot problems *cough cough Jillian*, do extra abs or regular squats without impact.

* Grab yourself a mat, a 5-10 pound weight, and get ready to go.

The workout is short n’ sweet, but effective. (20 minutes)

**Pair it with an interval run or do the circuit TWICE for an extra burn.

10-15 seconds of REST in between each move

GO!

00:30 sec Squat Jumps/Regular Squats with 5-10 pound weight

01:00 min Regular Crunches

00:45 sec Right Side Plank

00:30 sec Squat Jumps with weight

00:45 sec Left Side Plank

01:00 min Back Bridge (shoulders on the floor)

00:40 sec Leg Lower (On your back, slowly lower your legs to the floor, without touching, raise your legs back up)

00:30 sec High Knees

00:45 sec Touch Toes with 5-10 pound weight!  (On your back with your legs at a 90 degree angle– touch your toes- reach straight up)

01:00 min Plank

00:45 sec Bicycle Crunches

00:30 sec Lunge Jumps

00:45 sec Up & Down Prone Plank (Straight arms in Plank, use one arm at a time to fold onto the floor, then back up straight)

01:00 min Back Bridge

00:45 sec Crunch Leg Lifts

00:30 sec Butt Kicks

00:40 sec Side to Side Sitting with a 5-10 pound weight (Sit on the floor with your abs engaged and your legs at a 45 degree angle. With a weight, twist your torso)

00:40 sec Leg Lowers

00:40 sec Toe Touches with weight

00:30 sec Jump Lunges

00:40 sec Bicycle Crunches

01:00 min Regular Crunches

April!

Welcome April!

I’ve been doing a lot of 20-30 min HIIT runs along with shorter, more intense circuit training. Over the past two weeks it has really kicked my body into shape! I can’t express how much the HIIT have helped! After vacations and bad eating, the interval runs are what have been fueling my motivation! I’ve also started rowing again! 🙂

Check out the fun one below. If you dont have time to do the whole circuit, do 1/2 one day with the HIIT Run and the other half another day with the HIIT Run. 

(Eliz, this one is pretty much for you.)

 

April 9th HIIT Run/ Circuit

* Start with first half of the circuit (10-15 seconds of REST between exercises)

(10+ minute to complete)

01:00 min Jump Rope (Warm up)

00:30 sec Chest Press- 1 to 2 weights higher than usual. Do reps until you fail.

00:25 sec Jump Squats

00:20 sec Dips

00:45 sec Crunch Leg Lifts

01:00 min Jump Rope

00:30+ sec Chest Press- 1 to 2 weights high than usual. Do reps until you fail.

00:45 sec Arm Side Raise

00:35 sec Military Press– With good form- 1-2 weights higher until you fail. (I suggest sitting with back support)

00:30 sec Lunge Jumps

00:45 sec Arm Side Raise

00:35 sec Military Press

REST 45 seconds

25 min HIIT Run

02:00 min Warm Up

>>01:00 min HIGH (hold the highest speed you can for 60 seconds!)

>>02:30 min Jog it out

(Repeat HIGH and Jog 6 Times)

02:00 min Cool Down Jog

2nd Half of Circuit (17 + min to complete)

01:00 Squats (Use a challenging but comfortable weight)

00:45 sec Crunch Leg Lifts

01:00 Squats

00:30 sec Jump In & Out Squats (Start standing with your legs together. Then, jump into a wide squat.  After, Jump back to standing with feet together: REPEAT!)

01:00 min Superman

01:00 min Jump Rope

00:35 sec Arm Curls

01:00 min Lunges

00:30 Jump In & Out Squats

01:00 min Plank

01:00 min Lunges

01:00 min Jump Rope

00:45 sec Side Plank Right

00:45 sec Side Plank Left

01:00 min Jump Rope

01:00 min Crunches

A song I’ve been listening to lately: “This Head I Hold” by Electric Guest