I'm just going to say it... this workout isn't for everyone.  You need 90 minutes, a wicked playlist, and the most motivated attitude you can dig up!  It's tough. 
You also need: a treadmill and some floor space or an area outdoors with a hill to run up and down.  The workout is written for a treadmill, modify it accordingly if going outdoors!

3 km run at 6.5, will take under 16 minutes.

100 lunges

10 minute run doing the following:
6.0 1 minute
7.5 1 minute
6.0 1 minute
7.5 1 minute
6.0 1 minute
7.0 1 minute
6.0 1 minute
7.0 1 minute
6.0 1 minute
7.5 1 minute

100 explosive calf jumps (think jumping rope but higher and a little slower!)

10 minute run of the following:
Incline of 6
4.0 1 minute
5.5 1 minute
4.0 1 minute
6.0 1 minute
4.0 1 minute
6.5 1 minute
4.0 1 minute
7.0 1 minute
4.0 1 minute
7.5 1 minute

100 push ups

5 minute run of the following:
Run at a steady state of 6.5 but alternate incline from 1 to 3, back and forth each minute.
5 minute run of the following:
3 incline, run alternating between 6.0 and 7.0 each minute

100 squats

3 km run at 6.5, should finish in under 16 minutes.

In total, it's an hour of running plus however long it takes to do the interval exercises.  

Take breaks when you need them!  You will feel like amazing when you are done!  It's worth it to push through and finish - because there's NO QUITTING!
 

It's been awhile since I posted an at home fitness class!  I loved my workout today and really would love to share it with those looking to push themselves this weekend!  
My inspiration today came from looking through Pinterest and seeing lots of fun workout ideas.  I find though many online workout do not provide the level of intensity I am looking for (not all but some).  This was a mashup of two exercises I read (with Tasha twists added) and then another series that I created because I wanted more upper body!
Let's get started!
Start out on treadmill, or outside:
Minutes
0-2       walk at 4 mph
2-5       run at 6 mph
5-10     run at 6.5 mph
10-15   run at 7 mph
15-20   run at 6.5 mph
20-30   interval 6 and 8 mph (1 minute each)
30-32   walk at 4 mph
32-41   interval 6 to 8.5 back to 6 then 8 (1 min ea)
41-42    run at 9 mph
42-44    run at 6 mph
44-45    walk at 3.8
*make sure to take breaks when you need to and drink water!  I had to take 10-20 second breaks throughout.

THEN:
60 jumping jacks
40 crunches
10 sit ups
10 tricep dips (feet on ball, if you want to push yourself!)
10 feet inclined push ups
20 side lunges (each leg)
30 kick your butt running on the spot
5 squat jumps
10 oblique crunches (each side)
15 full sit ups with alternating extending 1 leg

Quick Upper Body - opt for heavy weights as we are doing few reps
10 bent over rows
10 tricep extensions
repeat 3x

10 bicep curls
10 shoulder presses
repeat 3 x

10 forward raises
10 upright rows
repeat 3x

There - by now you should be TIRED!  I am!

Keeping with New Years resolutions and understanding that only YOU can make it happen - I bring you today's workout!  

This is also a great way to prep for boot camp, starting January 16th!  Keep on top of these classes you can do at home and the first day of boot camp won't be SO bad;-)

Warm Up

1 Lunge Jump, Shoulder Press, repeat for 30 seconds
30 seconds pushups
30 seconds calf raises (add bicep curls if you wish)
30 second burpees
Rest for 20 seconds.  
Repeat 2 x

30 seconds high knees
30 seconds squats
30 seconds forward raises, while marching
30 seconds squats
Rest for 20 seconds
Repeat 2 x

30 seconds tricep kickbacks or dips
30 seconds bicep curls
30 seconds mountain climbers
30 seconds side to side lunges, touching the floor
Rest for 20 seconds
Repeat 2x

30 seconds plank
30 seconds crunches
30 seconds plank, jumping legs open and close
30 seconds crunches
Rest for 20 seconds
Repeat 2x

Enjoy your workout!  Make sure you cool down afterwards.

8 Minutes, 8 Exercises, 8 Days 'Til Christmas (if you count today;-)

You will need weights for the first three exercises.  
Interval: 50 seconds work, 10 seconds rest.
Do the first 4 exercises with the interval times.  Then take a bigger break (ie: 1 minute).  Then do the last 4 exercises with the interval times suggested.

1.  2 squat jumps (weights in hands), 2 push ups.

2.  1 squat with weights in hand.  2 push ups.  1 high knees jump.

3.  6 counts (both legs count as 1) high knees, weights in hand.  6 on the floor mountain climbers.

4.  Push ups, after each push up, bring one knee out to the side and tap your knee with same side hand.  Alternate sides after each rep.

Take a bigger break.

5.  2 push ups, jump onto a bench (or step up on to a chair).

6.  Star Jacks

7.  180 degree burpees with 1 push up.  The 180 degree means when you come up from the floor, jump 180 degrees!

8.  1 leg push ups, alternating legs each rep.

So hard!  Loved it!    

Quick and easy.  Ok, NOT EASY!  There's a reason it's only 8 minutes!

Intervals of 50 seconds exercise with 10 seconds rest between exercises.  After you go through the four exercises once, do it again for a second round! Take a 30 second to 1 minute break between doing the second round.

1.  2 squat jumps, touching the floor, 1 high squat jump (get your knees hip height if you can!), hands hit knees.  Then 2 lunge jumps.

2.  Knee to elbow push ups

3.  Low lunge jumps with kicks.  TO DO THIS:  get in a low lunge, the opposite hand of the front foot rests on floor parallel to front foot.  Jump lunge, switching this position 3 x.  Then take back foot and kick it forward, coming to a standing position.  Keep repeating!

4.  2 frog jumps, burpee, jump squat and 180 degree jump squat.  

Cardio-wise and leg wise, this rocked!  Have fun!

I haven't worked out in 10 days due to Christmas coming early, getting sick and doing some travelling. It just never worked out - which is pretty rare for me, I do try to fit it in when I can.  Especially when you only need 15 minutes to get a solid workout in.

Back at it today though.  Definitely felt the first three minutes as my body remembered how to work.  I struggled with the push ups, which are a strength of mine.  

Let me know how it works for you!
TOTAL WORKOUT TIME:
27 minutes or
13.5 minutes per circuit


Circuit 1
30 second intervals with 10 seconds of rest.
1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of skipping.  For the first round of skipping do regular skipping (for a calf workout), the second round do high knees.

2 frog jumps, then 2 push ups.  Add difficulty by bringing your elbows to your sides! (remember do this exercise for two intervals before moving on!)

2 rounds of skipping

Squat with weighted shoulder presses (hands at shoulders, press hands overhead towards the sky). Hands lower back to shoulders.  Squat.  Bring your weights down to floor while squatting down.  Come back to starting position.  Do this round twice!

2 rounds of skipping

Elevated Push Ups (feet on a stable raised object - such as a couch or chair).  Do two intervals!

2 rounds of skipping

Chair Knee Raises with Squats.  Stand on one side of a chair, step the leg closest to chair up onto chair.  Bring other knee up towards chest.  Step back down to ground.  Squat.  On the 2nd round do the other leg.

2 rounds of skipping

Lunge Jumps

2 rounds of skipping.

Circuit 2
30 second intervals with 10 seconds of rest.1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of jumping jacks.  For the first round of jacks do touch the floor jacks, the second round - regular jacks.

Crab Push Ups.  Sit on your glutes, hands under shoulders, fingers towards toes.  Lift glutes, heels under knees.  Weight on 1 foot, flip your body into a plank position going that direction.  Do one, 1-legged push up.  Flip back.  Do other side.  Remember, same deal as last circuit - do this exercise for two intervals!

2 rounds of Jacks

180 degree Burpees!  A complete burpee but add a 180 degree squat jump at the end of each burpee.
Do this for two intervals!

2 rounds of Jacks

Isometric Plie Squat with Forward Raises.  Holding a plie squat (same as a sumo squat - feet are turned out 45 degrees, knees follow the middle toe), do forward raises.  2 rounds!

2 rounds of Jacks

2 push ups, roll, Jump up into a squat.  Feet together.  Hop as far as you can the same direction you just rolled from.  Side Lunge.  Hop back, feet together, side lunge.  Do this for two rounds!

2 rounds of Jacks

Isometric scissor crunches with hands raised.  Lie on your back.  Lift one leg six inches off the floor.  The other leg extends towards the ceiling.  Hands are by your hips, six inches off the floor, palms facing down.  Crunch your shoulders off the ground.  This is the position for the exercise!  Now the exercise is to simply pulse crunch in this position!  For the second round, switch your legs!

2 rounds of Jacks

And you are DONE!  

Just finished this workout and, oh my, my arms are burning! Intense - if you want it to be!  Dial it down if you need to by taking breaks!  By the third round of the second section my arms were jello and I was definitely slower in the last round!

Do each section at a time.  So the first three exercises, you will cycle through three times.  Then move on to the second section where you will do all three exercises, three times.  

Interval times: 50 seconds exercise with 10 seconds rest.  Do all of the first section.  Then take a bigger break, then move on to the second section.  So after nine minutes of exercise you will get a bigger break.
 
First Section:
1st exercise: Crab Flip with Pushup
Sit on your glutes, feet on ground, place your hands, so your fingers are point toward your glutes, behind you on the floor.  Raise your glutes.  You are now in Crab position.  This is your start and finish position, you don't lower your glutes until the end of the 50 seconds.  From here, the exercise is:
You are going to want to flip your body into a full arm extension plank by llfting your left leg, all your body weight is on your right leg, pivot or flip your body over into plank to the right side.  Keep your left leg off the floor and in line with your spine (a straight board idea).  Push up.  Keeping that left leg elevated, flip back into crab using your arms to push you back over, pivoting on your right leg.  Don't let your glutes touch down.  Repeat on other side.  keep going back and forth for 50 seconds.

2nd exercise: Alternating Leg Lifts with Toe Touch
Lie on back, extend 1 leg towards ceiling, other leg stays elevated six inches off floor.  Crunch fingers towards toes, switch feet, and crunch.  Keep feet from touching down for full 50 seconds.

3rd exercise: Power Up Push Ups with Knee Tucks.
Lie flat on ground.  Push your body up into full plank extension, making sure your body from the shoulders to the toes raise at the same time, like a stiff board.  If you find you are rolling up your spine to get up - stop doing this exercise!  
Once you are in a full plank position, bring left knee in.  Lower back down in a stiff board plank.  Raise back up and bring right knee in.  Lower back down.  I did a quick three count before repeating this.

Cycle through this round doing the 1st exercise, 10 second break, 2nd exercise, 10 second break, 3rd exercise, 10 second break - three times then move onto the next section!

Section 2:
1st exercise: Full Plank to Forearms with Alternating Side Planks.
Start in full arm extension plank.  Lower to a forearm plank by bringing both your elbows to the ground, AT THE SAME TIME!  Press back up into full arm extension plank by straightening your arms and lifting your body in a plank position - AT THE SAME TIME!  Then turn into a side plank, hold for three and go back into full arm extension plank.  Repeat entire exercise, alternating the side of the side plank!

2nd exercise: Tricep Squeeze
Standing up, with weights (the heavier the higher the impact, I used 8 lbs).  Have your feet hip distance apart, hinge forward at your hips.  Bring your elbows to your side, weights in hand.  Squeeze your weights back into a tricep extension and hold for a count of three, bring your weights back toward your hips and repeat.

3rd Exercise:Bicep Curls with Alternating Leg Lift Crunches
Lie on your back, knees bent, weights in hand.  Extend one leg off ground, keeping your tights and knees parallel.  Tuck your elbows by your side, lift elbows off ground - keep off ground entire exercise.  Bicep curl and crunch at the same time.  Every ten crunches/bicep curls, switch legs!

Again, 50 seconds of exercise, 10 seconds rest until cycled through 3 times!

Beginner Modifications:
Change any push ups into standard pushups either against the wall or on your knees.  Omit any of the flipping or power ups.  
In plank positions, feel free to perform plank on knees.  When doing the double arm lift and lower, feel free to do one arm a time.
Take plenty of breaks
Increase rest times between exercises to 20 seconds, decrease exercise times to 30 seconds!

EVERYONE: Drink lots of water and make sure you warm up and cool down!
 

I hadn't planned what I wanted for today's workout, I just went with the flow.  

Started out with a 10 minute stairclimber program.  I set it on Random and at level 7 out of 10.  If you have stairs in your house, feel free to climb them, up and down for 10 minutes.  It warmed my body up nicely and gave my hamstrings a bit of a workout.

20 pushups with feet on an exercise ball.  Modification: do on floor, on knees if you wish.

10 pushups, on floor, 5 on left leg - right leg raised, and then other side.

Using an exercise bench, or a couch or stair, place feet on in centre.  Body is extended in full plank position (take breaks when you need them!) 

8 pushups, left leg lifted
8 pushups, right leg lifted
8 times bringing left knee in towards chest then extending back into a left leg lift - try not to touch toe down until completed all 8, holding plank off bench
8 times bringing right knee in towards chest, holding plank off bench
8 times bringing left knee to the side, towards elbow - then without touching it down - bring it back and lift heel towards ceiling, squeezing glutes.  Do all 8 without touching foot down.
8 times on the right side

Using an exercise ball, sit on ball with weights in hand.  Slide ball until it is in the lower part of your back.  Using your core to hold you in a 45 degree position to the ball, bring your weights in front of your chest, palms facing each other.  Arms extended by elbows slightly bent.  Open and close your arms for 8 reps. Rest and repeat for a total of 24 reps (or 3 rounds).

Standing up in an upright position, feet hip distance apart, soft knees, pelvic tilt.  Arms in front, palms towards you, weight in hand.
Front Raise: bring arms up directly in front of chest, arms fully extended away from body for a front raise.  Slowly lower.
Butterfly Row: bring hands up the body, elbows go out the side until palms are chest height.  Slowly lower.
Lateral Raise: bring hands up away from the side of the body, arms extended for a lateral raise.  Slowly lower.

Do a total of 10 of each exercise.  Or in other words, 10 rounds of these three exercises.

CORE:
8 oblique crunches, left & right - repeat for a total of 24 on each side.  Oblique crunch: lie on back, elbows bent, fingers at ears.  Do not use your hands to pull your head up and keep an apple of fist distance between your chin and chest. Crunch your belly button towards your spine and bring your left elbow towards your right knee.  Keep in control.

Without stopping after the oblique crunches, continue on for 24 regular crunches.

8 bicycles, rest - repeat for a total of 3 rounds.

30 seconds side plank left, then right.

FINISHED!  Cool down and stretch!