dirty thirties #1. yeah that’s right. #1. that means there’s more dirty thirties coming your way!
30 burpees
30 squats
30 tricep dips
30 pliés
30 leg drops
30 lunges
30 mountain climbers
30 box jumps
repeat 2~3 times.
i hate dirty thirties when i’m doing them. but love them afterwards.
the i-don’t-want-to-repeat-circuits-because-it’s-so-repetitive workout
try to complete this as fast as possible without ruining your form! and when i say “complete this as fast as possible”, i don’t mean that you should not do it properly to get more reps in since you’re not racing against anyone. i mean just don’t play around and try to take as little break as possible!
1. 50 high knees
2. 30 squat hops (in squat position, do little hops. so that means you don’t extend your leg like you do in squat jumps)
3. 10 t-push ups (left + right = 1 rep)
4. 50 russian twists
5. 15 burpees
6. 30 pliés with calf raises
7. 25 triceps dips
8. 30 leg drops
9. 20 tuck jumps
10. 10 lunges (left + right = 1 rep)
11. 30 plank punches
12. 20 v-ups
13. 15 burpee + tuck jump combo (instead of a regular jump in burpee, do a tuck jump!)
enjoy!
do 25 reps of each exercise in circuit A then do 25 reps of each exercise in circuit B. rest for 1 minute. repeat 2-4 times! THERE IS NO BREAK BETWEEN CIRCUIT A AND CIRCUIT B
the exercises in brackets are modifications - easier exercises you can do. so for example in circuit A, when it says “1. burpees (squat jumps)”, do 25 reps of squat jumps if you can’t do 25 reps of burpees
circuit A
1. burpees (squat jumps)
2. jack knives
3. plank punches (hold plank for 30 seconds)
4. pliés - with dumbbell lateral raises if preferred
circuit B
1. split jumps (lunges)
2. inch worms
3. leg drops
4. high knees - do 50 reps
another one of those you-don’t-need-anything-but-yourself workouts!
you can do this ANYWHERE
you don’t need ANY equipments
it’s EFFICIENT!
do each exercise for 45 seconds and rest for 15 seconds. repeat the circuit 3 times. rest for 1 minute before moving onto the next circuit.
circuit A:
burpees
plank punches
pliés
leg drops
circuit B:
mountain climbers
tricep dips
skaters
plank
enjoy!
AT HOME, NO EQUIPMENT WORKOUT!
this workout had me huffin’ and puffin’! go get a clock / watch / stop watch and get ready for a workout!
do each exercise for 45 seconds (max reps) and rest for 15. complete all exercises in the circuit and do the circuit 3 times. you can take 1-2 min break between the 2 circuits
circuit A:
squat jumps
push ups
wall sit
mountain climbers
circuit B:
lateral shuffle
elbow plank to push up
plié with calf raise
high knees
a FUN jumprope workout!
it doesn’t mean you need a jump rope! just pretend :)
30 sec. jump rope
10 jump squats
10 burpees
30 sec. jump rope
20 push ups
20 tuck jumps
30 sec. jump rope
30 alternating lunges
30 squats
30 sec. jump rope
40 pliés
40 plank punches
30 sec. jump rope
50 jumping jacks
50 high knees
30 sec. jump rope
60 sec. plank
60 sec. high knees
30 sec. jump rope
50 plank run
50 skaters
30 sec. jump rope
40 mountain climbers
40 russian twists
30 sec. jump rope
30 plyo jacks
30 lateral hops (put a towel on the ground and hop side to side)
30 sec. jump rope
20 v-ups
20 side lunges
30 sec. jump rope
10 burpees
10 prison cell push-ups
do each exercise for 1 minute with 15 second rests between each exercise
1. tuck jumps
2. squat jumps (make sure your finger tips touch the ground)
3. plank punches
4. burpees
5. push ups
6. mountain climbers
7. split jumps
8. plank
today is all about abs :)
warm up: 10 minutes moderate intensity cardio (e.g. jumping jacks or jogging)
circuit 1:
1. 20 side bends (with dumbbells or hands on your head)
2. 20 T pushups (10 each side)
3. 20 burpees
circuit 2:
1. 30 v-ups
2. 30 leg drops
3. 30 mountain climbers
circuit 3:
1. 40 frog crunches
2. 40 russian twists
3. 40 jumping jacks
circuit 4:
1. 50 bicycle abs
2. 50 toe touches
3. 50 plank runs
circuit 5:
1. 60 second plank
2. 60 second side plank (both sides)
3. 60 second (fast!) high knees!
DID YOU FEEL YOUR ABS BURN?!?!
do max reps of each exercise in 60 seconds. when you’ve completed all 10 exercises, that’s 1 circuit. rest for 1 minute. repeat for a total of 2-3 circuits.
1. alternating lunges
2. push ups
3. russian twists
4. squat jumps
5. tricep dips
6. high knees with arms up
7. T push ups
8. plank runs
9. pliés
10. burpees
a runner’s workout :)
the beginner’s run
1. 1 mile jog
2. 4 X (15 second sprint + 45 second recovery)
3. 1 mile jog
the not-so-beginner’s run
1. 2 mile jog
2. 4 X (20 second sprint + 40 second recovery)
3. 2 mile jog
4. 5 minutes of hills!
1 mile warm-up run
circuit 1 (x3)
-20 (alternating) dumbbell lunge to overhead press
-25 mason twist with dumbbell
-20 front shoulder raise
-20 squats with bar
circuit 2 (x3)
-20 squat + lateral raise
-15 dead lift + high pull
-15 v-sit + chest press
-20 (alternating) lunge with bicep curl
bonus circuit! (x1)
-10 tricep extension
-20 (each side) dumbbell side bend
-30 calf raise with weights
-40 sumo squats
-50 leg drops
1 mile cool-down run
you don’t need equipments to get a great workout in!
here is a at-home-no-equipment hard core routine :)
1. 50 jumping jacks
2. 50 high knees with arms out
3. 50 alternating plank punches
4. 10 jump squats
5. 10 push ups (get off those knees!)
6. 25 crunches with legs 90 degrees
7. 10 burpees
8. 20 tricep dips
9. 30 pliés
10. 30 squats
repeat 3-5 times!
can’t repeat it 3 times? don’t be discouraged; think about this as a challenge. do this a few times a week and feel yourself improving!
10~15 minute legs workout! do this before / after some cardio!
weights in brackets is the total # of lbs i used for each exercise.
1. 50 goblet squats (15)
2. 50 pliés (15)
3. 20 side lunges each side (10)
4. 15 lunge with incline each side (20)
5. 30 squat jumps
6. 30 mountain climbers - left + right = 1
7. 30 reverse lunges
