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!
 

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!  

The time for the second exercise might be generous.  It's hard for me to judge as I did the previous burpee challenge immediately before this round of exercises.  So my quads were already exhausted.  Let me know what you think about the times posted - these were my times and your times will probably kick butt on them!
Approximate time needed for this workout: 20 minutes


Take lots of breaks when you need them, and take bigger breaks between exercises.  Drink lots of water and make sure you warm up and cool down!

100 push ups - whatever style you want!  
Goal time: 4 minutes

200 squats
Goal time: 8 minutes

300 crunches 
Goal Time: 6 minutes  

Hope you enjoy this round!

Exercise breakdown:
Push ups, make sure you keep your core nice and tight throughout.  If you find that your back is scooping out (belly button is falling towards the floor) STOP DOING THIS EXERCISE!  It's not worth hurting your back!

Squats, make sure your knees do not extend past your toes.  Try to make sure your knees follow the midline of your foot and is not leaning to the inner or outer edges of your feet.  

Crunches, keep a fist or apple distance between your chin and chest.  Be conscious of keeping your shoulder blades flattened and not drawing your shoulders forward or up towards your ears.  Fingers can rest at ears but should only be used to support your head, NOT to pull your head up.  If you find yourself pulling your head in order to crunch - stop doing this immediately!  The crunches can be pulse style crunches as well!

Today's challenge is simple: 10 minutes of burpees with the goal of achieving 100 burpees!  

Good luck - and let me know how you did!  Feel free to post your results here under comments!  

To Perform a Burpee:
1.  From a standing position, either jump down or lower yourself down to the ground into a plank position (hands under shoulders, arms straightened, body facing ground, weight either on your toes or your knees.  Body creates a board/plank).  
2.  Jump or step your feet towards your hands.
3.  Jump up, bringing your knees towards your chest OR stand up, if you wish to eliminate any impact!

INCREASED MODIFICATION:
Feel free to add a pushup when you are in the plank position!  I personally will not be doing the increased modification as I am certain this is going to be challenging enough for me as is!

20 squats, 8 squat jumps – fast squats and fast squat jumps
20 side to side lunges – fast, 8 sumo jacks (jump feet out into wide stance and squat down, feet turned out 45 degrees knees follow midline of foot)
20 forward lunges

(in all sets above, one foot equals one rep)
Repeat 3 x

Beginners mod for above:
-remove the squat jumps in the first exercise set.
-remove the sumo jacks and replace with half jacks (step one foot out at a time to the side)

Standing on a stair edge, with or without weights.  Beginners, do not use weights.  Intermediate try 5 lbs in each hand.  Advanced, try 8-10 lbs in each hand.  Extreme-ists: try 15-20 lbs in each hand.

Calf Raises:
Both feet – 16 raises
Left foot, 16 raises
Right foot, 16 raises

Hamstrings: lie on floor, bend knees, lift glutes.  Raise left leg and extend, keeping knees and thighs parallel to each other.  Lift and lower glutes working the hamstrings of the right leg.
Do 12 lift and lower on right leg
Do 12 lift and lower on left leg
Do 12 with both feet on floor, lift and lower glutes
Repeat: 2nd round add a pause at the top of the raise after each raise.

Wall Squat: back against the wall, slide down until knees are at 90 degress.  Hold this position for 60-90 seconds.
Advanced modification: add bicep curls

Core:
Plank sequence:
30 seconds in freestyle plank (your choice!)
Rest for 10 seconds
Repeat 4 times, feel free to change the plank style each time
Side Plank left – 30 seconds, rest for 10 seconds – do 3 times.  Then do on right side.

Lie on back, legs straightened.  Palms under glutes.  Lift legs 6 inches off floor.  Hold for 15 seconds.  Rest for 10 seconds.  Repeat 4 times.

Quick 12-15 minute workout geared to make you SWEAT!

Set an interval watch or timer for 50 seconds exercise and 10 seconds rest for 12 intervals.  BEGINNERS, set your timer for 20 or 30 seconds exercise and 10-20 seconds rest.
EQUIPMENT NEEDED: 6-12 pounds weight (1 weight) or medicine ball
Three exercises to be performed 4 times!

1st exercise: jump down into side plank, jump up, grab weight and lift over head while performing a squat jump!  Jump down into side plank on other side and keep going for 50 seconds!

2nd exercise:  In a plank position, full arm extension (so palms under shoulders), bring your left knee towards your elbow, out to the side.  Without touching down, bring your leg back behind you and lift the leg, squeezing your glutes.  Bring foot down and lift right leg and keep repeating for 50 seconds!

3rd exercise:  Place your weight or medicine ball on the ground in front of you.  Squat jump forward over the weight, try to get as much distance as you can.  Squat jump back.  Pick up medicine ball or weight and squat jump bringing the medicine ball/weight overhead.  Return it to the floor and repeat exercise for 50 seconds.  

MODIFICATIONS!  
BEGINNERS 
- do intervals of 20 or 30 seconds with 10 or 20 seconds of rest!  
-instead of any forward moving jumps, step one foot at a time!
-instead of jumping, simply squat with no impact!

EXTREME-ISTS!
After I performed this series of exercises I then did 16 regular push ups, followed by 16 crunches.  Then I did 15 wide leg, jumping pushups (when you jump your legs open on the down part of the push up and jump them back to narrow on the up part of the push up) and then 15 crunches.  I was going to keep going down to 1, following this pattern but my body quit on me!  Keep going if you can!
Congratulations you are done!  Way to go!  

March on the spot or walk around your house for three to five minutes to bring your heart rate down.  Keep drinking water throughout the break.


 Make sure to drink plenty of water throughout and afterwards