As I took a few weeks off from working out, I decided I needed to come back and focus on building some muscle. We normally do circuit type workouts so I felt it was time to change it up and focus on our cardio elsewhere, at least for a while.
Here is what we did yesterday, which after week of no weights, it killed my body. But in a good way! Sure did miss my weight workouts! I hope you enjoy it too!
We used 45# BB for the squats and lunges. I know we could use a lot more on the squats, but since it was the first time we did the workout, we eased into it. We did decide to add on a 4th round of the legs next time though. So maybe the 45# might be ok! 😉
We used 20# for the presses and did decline instead of incline presses, but it’s your choice.
If you do not have access to the pull up bar or TRX, you can do Bent Over Rows and/or Inverted Rows instead. Renegade Rows would be another good option.
We did this workout last Friday and I can honestly tell you that it kicked my butt! My heart rate was elevated through the entire workout and I had sweat dripping off my nose! My abs were still sore from both Monday and Wednesdays workout so Up and Downs and Overhead Toe Touch combo about killed me! At the end, I felt like 5 minutes would never end!
BUT, these are the kind of workouts that I love. The ones that push me to the limit and make me dig deep and force myself to push through to the end.
What kind of workouts do you like?? Post below and we will try some out to share with you!
Give this workout a try and come back and let us know how much you loved/hated it! 😉
The dreaded belly fat! It seems so much easier to lose weight anywhere else when compared to losing the belly fat. However it does not have to be that way!
There are a lot of mistakes that are made when people are trying to get rid of belly fat. Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.
Here are some simple tips for being successful. These will get rid of belly fat and will also give you a super great workout.
#1 – Exercise with a lot of intensity!
Your workouts must be intense if you want to get rid of the belly fat. If you train with intensity you will elevate your metabolism and you will be burning calories even after you are done with the workout. The trick to losing belly fat is to have more muscle mass and burn more calories. Here is a great example of interval, “metabolic strength training”.
10 overhead squat presses
Try doing this for as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to. This will surely rev up that metabolism and get your heart pumping!
#2 – Do interval training after circuit training.
Interval training is by far the best method to get rid get of belly fat utilize your time. It is more effective, more engaging and a whole lot quicker to do. If you would like faster results and a better metabolic result then interval based cardio is the way for you.
Intervals are done by doing high intensity followed by low intensity and repeating. Push yourself out of your comfort zone, to get the most out of a workout like this.
#3 – Combine your interval training, Cardio and weight training into one for a shorter period of time.
You can do squats, jump rope, sprints, push ups or whatever you wish!
20 Jumping Jacks
10 Squat Thrusts
10 Mt Climbers
I recommend finding a min of 4 exercises and a max of 8 so as not to get bored and add weights. You can also do these timed, such as 3o seconds of work and 10 seconds of rest for up to 10 minutes. Great metabolic booster workout!
There are so many things today that we can use to get in our cardio workout. There are elliptical machines, stationary bikes, stair climbers, treadmills, bodyweight circuits, jumping rope, and the list could go on and on…. There are even fitness videos that do some form of intervals in their videos, such as Turbo Jam -Fat Blaster My preferences are the treadmill, elliptical and bodyweight circuits.
Whether you are trying to lose fat, increase your metabolism, give your body an amazing sexy shape, or just trying to work up your cardio endurance, make sure you are doing intervals.
What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity performed for a specific amount of time. Intervals also cause your body to continue burning calories and fat long after you have finished your workout! Now who wouldn’t want that benefit?
An example of an interval on the treadmill:
Warm up for 2-3 minutes at a moderate intensity (about 4 out of 10). Then increase speed to high intensity (about 8 out of 10) for 30 seconds, then low intensity (about 3 out of 10) for 60 seconds and do this 6 times. Then cool down for 3-5 minutes at low intensity (about 4 out of 10). When you reach interval number six, you should be thinking to yourself “I don’t think I can do this”, but you WILL! That is how intense these intervals should be. If you are not dragging yourself off the machine when you are done, then you didn’t work hard enough. You should never have to do intervals for longer than 30 minutes. If you are just beginning, start at an easy pace and do shorter durations of intervals until you have built up your endurance, then increase your intensity!
You can also change up your intervals in many different ways. You can change the incline of the machine or change the duration of the high intervals. You can do 30, 60, 90, all the way to 120 seconds and then just make sure your recovery interval is equal to or double the high intensity intervals.
Sometimes, my intervals last only about 10 minutes long, but I go hard during this time and definitely know I burned some serious fat! So there should never be an excuse that you don’t have time to workout…just remember intervals…SHORT AND SWEET!
Here is and OLD video of myself, talking about how to get the most out of your intervals.