This is workout #11 of my Bikini Competition Prep/Body Sculpt Workout series. This one is intense, but fun.
This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.
I am still chugging along with the cardio challenge, and got in 3 miles after finishing this workout. It felt good to start my week off strong!
If you are still hanging in there with the challenges don’t forget to check in on: Facebook, Instagram, or Twitter.
Have fun!
Melissa
Max reps 50 seconds, 10 seconds rest. 1. Cross Donkey Kick 2. Jump Rope (or Ropeless Jump) 3. Surfer Burpee 4. Jump Rope 5. Lunge Hop Switch 6. High Knees 7. Mountain Climber 8. High Knees 9. Russian Kicks 10. High Knees 11. Jump Kick (right) 12. Burpee 13. Jump Kick (left) 14. Burpee 15. Punching Side Lunge Hop
Hi Everyone! Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. 🙂 Today’s workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don’t need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout. I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I’m not so sleepy. I am typically off on Sunday’s, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn’t willing to miss a day of the 30 Day Challenge. It’s nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. 🙂 Enjoy the workout! Melissa
10/50: 10 Seconds Rest, 50 Seconds Max Reps 1. High Knees 2. Jump Squat 3. Russian Kicks 4. Frogger 5. Mountain Climbers 6. Toe Tap High Knees 7. Side Lunge Jump 8. Lunge Kick (right) 9. Lunge Kick (left) 10. Surfer 11. Mountain Runner 12. Plie Jump 13. Burpee 14. Lunge Jump 15. High Knees
Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.
No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.
I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down.
I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.
It was an intense workout day, but I feel fantastic, strong and energized!
It felt so good to get in a hard workout today! Being off my normal workout schedule has been both frustrating and motivating, because now I am raring to go! This was a tough workout to start getting back on track with, but it was just what I needed. This is a major fat burner, that also focuses on creating lean muscle.
I did one round for reps (20 reps per exercise, 100 High knees, 60 Mountain climbers), and then filmed the video interval style. It was challenging, and I loved every second of it.
We are getting settled into our new house!
I hope you all enjoy the workout,
Melissa
Max Reps 50 seconds, 10 seconds rest between exercises 1. Mountain Climbers 2. Jump Squats 3. High Knees 4. Lunge Jumps 5. Russians 6. High Knees 7. Frogger 8. Plie Jumps 9. High Knees 10. Hip Thrust (right) 11. Hip Thrust (left) 12. High Knees 13. Pendulum Hop 14. Burpee 15. High Knees
Hi Everyone! Tonight’s workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.
Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).
Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form. I hope you all enjoy the workout! It can be repeated up to 3X. I followed this workout with a 3.5 mile run outside. I have been tired lately, but it felt great to get my workouts back on track. 🙂 See you tomorrow with a new workout! Melissa
Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise. Intermediate: 40 second interval, 15 seconds rest Beginner: 30 second interval, 15 seconds rest 1. Frogger 2. Extended Hold 3. Mountain Climber Cross 4. Warrior 3 5. Jumping Lunge Kick 6. Warrior 3 7. Jump Squat 8. Dancer Pose (right) 9. Dive Bomber 10. Dancer Pose (left) 11. Side Lunge Tap 12. Boat Pose 13. Pistol (right) 14. Down Dog 15. Pistol (left)
My workout from last night is posted below. This is a great fat burning, and toning workout. I paired it with a running workout, so I only went through it one time. If I hadn’t paired it with a running workout I would have repeated it up to three times.
This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn of this workout.
I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track.
I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down.
My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)
I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. 🙂
Tonight’s workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He’s an endurance athlete and the muscles of his abs and butt were quivering after this workout.
Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult.
This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It’s a fat burning, body shaping workout, and one of my tougher ones.
As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength.
I hope everyone has a great night!
See you tomorrow,
Melissa
Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises. Reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Exercises 1-5: Timed Intervals 1. High Knees 2. Ninja Jump 3. Side Squat Hop 4. Frog Jump 5. Mountain Jump Exercises 6-10: Reps 6. V-Up 7. Side Crunch (right) 8. Side Crunch (left) 9. Superman 10. Leg Lift with Heel Taps Exercises 11-15: Timed Interval 11. Jumping Jacks 12. Burpees 13. Lunge Jumps 14. Romanian Deadlift (form is the number one focus!) 15. Elevated Jump Ups Exercises 16-20: Reps 16. Angel Abs 17. Side Plank Hip Drop with Elbow Tap (right) 18. Side Plank Hip Drop with Elbow Tap (left) 19. Down Dog Leg Lift (right) 20. Down Dog Leg Lift (left)
This is the first part of my workout today. It’s the second part if you count the pushup challenge that I did before this.
This section of the workout is only 8 minutes long, but it’s very intense! I did it interval style, so maximum reps during each 50 second interval, with 10 seconds of rest between exercises. I found the pulsing lunge jump to be especially challenging today. My thighs burned like crazy!
I am posting each section of this workout separately to make it easy to mix and match with other workouts, or for when you’re in a hurry and need a quickie. I will also upload a full length version of this workout.
