W.O.D. Workout of the Day!

Workout of the Day -

This is a fat burning interval!

I have been so behind on my posting here.  My apologies.  That doesn't mean I haven't been eating right and working out!  I did take it a bit easier while my ankle was recovering, but I didn't stop working out entirely.  Here is a great workout that will work your legs and core!

You will need 1 Kettlebell or a dumbbell if you don't have one.

This workout is a circuit of 4 exercises mixed in with some sprinting.  Not just any sprinting.  You will be running with a weight.  This can be a Dumbbell, Kettlebell, Medicine Ball, whatever you have.  Since we will be using a kettlebell for one of the exercises, it will be easier to just use that for your weight sprint.  Fun stuff, let's get started!

WARM UP:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:

• 5 Squat Thrusts
• 10 KB Swings
• 15 In/Outs
• 20 Squat Jumps
• Run 200 meters (1/8th mile) with 15 lb weight (I used a 15 lb kettlebell)

Go as quickly as you can through each exercise, rest only if you absolutely need to.  This is a timed workout.

20 minutes as many reps. as you can!

Cooldown and stretch it out!

W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer

♥ SMART Quest ♥ Wed. August 31, 2011

Total Body Fat Burner Workout

I am still doing Scott Colby's Boot Camps On Demand Workouts and highly recommend them to anyone looking for a challenging "bootcamp style" workout that will leave you drenched and your heart racing!

I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds

"Mission Possible" Workout!

This is Scott's workout from his Bootcamps on Demand Program.

Here Scott gives us 2 missions. Each mission has 4 exercises.  We are to finish the mission as quickly as possible and can do the exercises in any order. Divide the reps in order to complete the missions.
Finish mission #1 before tackling mission #2.

Mission 1
(I did 3 rounds)

KB Swings x 75 (25 reps per round)
Push Ups x 60 (20 reps per round)
Squats x 100 (33, 33, 34 reps per round)
Jump Rope x 300 ( 100 reps per round)

Mission 2
(I did 3 rounds)

Slamball x 55 (18 reps per round)
Squat Jumps x 60 (30 reps per round)
Mountain Jumpers x 70 (23, 23, 24 reps per round)
Run 300 yards x 2 times (200 yds per round)

This was a great workout!  Loved the challenge!

WATER: 8