Intense Short Home Workouts: #3, No Equipment, Time Challenge

If you haven’t already seen these posts before, I am going to be posting a new workout(hopefully) everyday. This is going to be the exact workout I am doing on that day! These workouts whipped me into shape and they are only 10-20min long each. If you don’t have time for one of these a day, you must be extremely busy! Or just very good at finding excuses ;). So try at least one of my workouts and let me know what you think. If you follow my workouts daily and try out some of my recipes(or just use them as inspiration for your own recipes/meals) then I guarantee you will see dramatic results! Goodluck and happy exercising :).

Today’s workout is short and sweet but definitely not easy. But the moves today are very simple and no equipment is required! This is all on you. This is a time challenge so complete as many rounds of these three exercises in 10 minutes and report back here in the comments to let me know how you did! Enjoy!

10 Buprees (push-up included)

10 Squats

10 Sit-ups

Repeat.

                         10 minutes. Go!

 

*I just finished this workout. I completed 5 rounds, +1 burpee. Can you beat me?*

SHORT, INTENSE HOME WORKOUTS:#2

Hey guys! Here is today’s workout. I will be doing it later tonight so I hope you are ready to join me! We are going to push as hard as we can and give it all we got! Work to your own limits. You will feel so much better once you finish if you know you worked as hard as you possibly could. Remember, the effort you put in= the results you’ll achieve! So give it 100% and that’s what you’ll receive. Let’s do this.
3 Rounds, as fast as possible. 4th Bonus round anyone?
Equipment Required: 1 set of middle weight dumbells (1 am using 15 pounds)
10 Dive bombers*
20 Squat Leg lifts**
5 Dumbell preacher curls***
5 Corkscrew curls****
10 Weighted lunge jumps*****(I used 8 pound weights for these)

*Search anywhere on the internet and you are sure to find an example of these! They are a form of push-up where your legs are kept wide, arms close in push-up position, bring your body forward as if you are going under a low fence, then return back under the fence. Repeat!
**Stand and do a regular squat, then after your squat, lift your right leg straight up to the right side of you. Place your leg back down, do another squat and then move on to your left leg. Keep alternating legs. Each leg will be 1 rep.
***Stand with your back straight and legs staggered, dumbells in each hand. Do a basic bicep curl then at the top of the curl, twist your wrists to face away from you and push your arms straight up. Lower your arms back down while twisting back to a bicep curl position, lower your arms to your sides. Repeat!

****Move into a low squat position while holding two dumbells. Place your elbows between your legs using them as support, do a bicep curl. If done properly, you should feel this in your legs and arms.

*****Do alternating lunges with weights in both hands by jumping upwards to switch legs.
Comment below and let me know how you did or what you thought about the workout! Ask questions if you need a better explanation of any of the moves.

Hope this is enough explanation! Also here is a picture of my delicious salad I had for lunch today. I topped it with a tsp of olive oil and 1 tbsp of balsamic vinegar!
Salad cherry tomatoes

Short, Intense Home Workouts:#1, No Equipment Needed!

Hey everyone, so I decided today to start posting a series of home workouts that you guys can all do with very minimal equipment in your own houses. These workouts are not long at all and very to the point so no excuses! I encourage you to try and do one everyday with me and tell me how you did in the comments. So if you are doing the workout, just remember I am doing it too! These small workouts have kept me in shape for a long time. I don’t do any additional cardio or anything! I just eat clean(as seen in the “How I Eat”  page) and follow my workouts daily. If you ever feel like you are over working yourself anyday then that’s when you should have your rest day. I don’t plan a specific rest day, I don’t even take one if I don’t have to. Only if I truly feel I need it. Best advice I can give is listen to your body!

Now onto the first workout!!

So for this first workout it is one with a time limit. This means that you need to set a timer for 10 minutes to complete as many rounds as possible! So push as hard as you can with as few stops/breaks as possible. Once you’ve completed this workout, come back here and tell me how many rounds you completed in the comments and try to beat my time(note I am only human so my scores’s will be about as good as yours!

Hope you all enjoy!

My Score: 2.5 rounds completed. Can you beat me?

10 Lizard Burpees*

10 Twisted Push-ups**

100 High Knees

10 Forward and Backward Squat Jumps***

*These are like regular burpees with just  a little change. (jump down into plank position, do a push-up, pull one knee up in the direction of your shoulder on the same side, place your foot back, jump in and jump up. While jumping up, rotate in the air so you are facing the opposite direction and do the second rep with your other foot).

**Do a push-up then lean onto one arm into a side plank position. Twist over into the crab position. Without letting your butt touch the ground, swing your same arm over until you are back in a push-up position. Do another push up and repeat going in the opposite direction.Keep one foot on top of the other or in the air when you are doing a push-up.

***While hovering in a low squat postion, jump forward, then jump back. That’s one rep. Stay low in a squat position the entire time!

 

If you have any questions/need help with any of the listed exercises, feel free to ask! I know it’s hard to understand a workout in words!

 

 

Intense Abs-Home Workout

Hey everyone ! I am loving my first day here in the carribean, its beautiful & super hot ! I wanted to share with you an easy workout you can do at home or on vacation!

Intense Abs:
-30 crunches
-60 bicycles( count each time your knee touches your elbow )
-*15 frog crunches or in and out crunches if frog is too hard.
-*30 sitting legs up & together, hands clasped , side to side movements
-30 sec. Plank
-15 legs in and out lying down on back, hands folded behind head.
Rest.

Repeat 2-3 times as fast as you can.

Enjoy! Feel free to lower or add reps as necessary.
* (use a weight for extra resistance, while legs are up, rotate your clasped hands from side to side, twisting your torso as.you do so)
*frog crunches are where you sit with your legs up and together, lean back slightly(this is similar to the side to side movements I talked about above), then at the same time, extend your legs straight and open your arms, then to complete the movement, bring your legs back in and pull your arms in without letting your feet touch the floor, repeat! For in and outs the only difference is that you do this same movment but keep your arms on the floor behing you for extra balance, you then only use your legs.

Home Sculpted Legs Workout

As promised, here is my second workout, legs! I just wanted to be clear that I PERSONALLY come up with these workouts and use them myself and they work for me. I recently posted an arm workout which I do one day, then do this workout the next. I usually will do some sort of chest/back workout later in the week as well as one complete cardio day and abs!

Home Sculpted Legs Workout
Equipment Needed: Dumbells
Repeat each set x2 for beginner, x3 for advanced

12 weighted squats- (two weights, one each hand, hold up in front of you at shoulder height)
Mountain climbers-20 sec
10 forward lunges-w/weights in each hand
10 backward lunges-w/weights in each hand
30 sec high knees
15 calf raises on stairs (keep your heels over the edge of the step and push up onto your tippy toes, could also do this on a flat surface while holding a weight in one hand)
30 sec wide high knees
10 side winder mountain climbers (in push-up position, jump up to the left, back center, right, back center, repeat)
30 jumping jacks
10 stiff leg deadlifts with dumbells

*For This workout I recommend you take neccessary breaks between exercises if desired! If I want a more cardio based workout, I complete this quickly with light weights. If you want a good strength building workout, do each exercise with good form, heavy weight and take breaks in between each exercise.
*Tip* Remember to choose a weight that is right for your goals (ex. low rep, heavy weight=muscle mass/size, high rep, light weight=light toning, mid range(8-12 reps)=lean muscle mass)

Simple Toned Arms at Home Workout

Hey everyone! I have finally decided to just go ahead and make a workout page! I have been dying to post my workouts forever since I create them all myself and they work awesome for me! I don’t go to a gym because I believe you can get into just as good shape at home with just a few simple pieces of equipment. My workouts are also not too long but quite intense, because let’s face it, who really wants to spend hours in the gym on a saturday?? So without further ado, here is my first workout post!

Simple Toned Arms Workout:
Muscles worked: Arms/biceps/triceps
Equipment Needed: Dumbells
Repeat each set x2 for beginner, x3 for advanced

10 burpees (jump at the top of each one)
10 shoulder flys
10 bicep curls
10 tricep extensions
10 preacher curls
10 shoulder press, each arm(alternating arms)
10 incline push-ups
10 tricep-dips

*Tip* Remember to choose a weight that is right for your goals (ex. low rep, heavy weight=muscle mass/size, high rep, light weight=light toning, mid range(8-12 reps)=lean muscle mass)

Next up will be legs!