Legs and Glutes Bodyweight HIIT Workout 03

No equipment needed

We are focusing on our legs & Glutes with some cardio mixed in.

Workout:
4 Rounds
30s work / 15s rest

Exercises:

Side to Side Shuffle: Start on one side, shuffle over about 2-3 steps. Touch the ground, then shuffle back to the start, and touch the ground

Burpees: Go down into a high plank. Lower yourself down to the ground. Back to high plank, jump in, stand up, jump. Repeat…

Squat Jumps: Feet about shoulder width apart. Squat down. Then power yourself into a vertical jump. Land standing, then back into a squat. (Squat to Calf Raise if jumping to too much)

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Split Leg Lunge (R): Legs split, feet staggered slightly off center. Right leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

Split Leg Lunge (L): Legs split, feet staggered slightly off center. Left leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

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UpperBody HIIT Workout 04

We are, again, focusing on your upper body for this dumbbell high intensity interval training workout

Equipment: 1 Set of Dumbbells

Workout:

4 Rounds // 30s On // 15s Off

5 Exercises Each Round

Exercises:

1. Dumbbell Bent Row: Hips back, back flat, dumbbell hanging in front of you. Pull dumbbell up towards your side.

2. Dumbbell Standing Chest Press Out: Standing straight, hold one dumbbell with both hands at chest level, and extend your arms directly in front of you, and back.

3. Hand Release Pushups to Taps: High plank, down to floor completely. Press yourself back up, and do 2 shoulder taps.

4. Dumbbell Chest Fly: Laying flat, dumbbell up in front of you, arms extended straight. Lower your arms wide, bringing triceps and elbows to the floor.

5. Sit-up to 1-2Punch: Full sit up, and at the top, throw two punches.

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Pushup Progressions For Beginners

Pushups are such a great exercise, especially for being Bodyweight only. Pushups, Pull-ups, Planks, & Squats are all movements you should really work on before moving on to other strength building exercises

Benefits of pushups:

1. UpperBody Strength (Triceps, Chest, Shoulders)

2. Core Strength

3. Boost Metabolism (because it works so many muscle groups at the same time)

4. No Excuse Movement (no equipment needed!)

5. Transferable Strength (Pushups means never saying “I’ve fallen and I can’t get up” )

But! With us you can’t do a standard* pushup?

Before we continue, there is no such things as “guy” or “girl” pushups. There just aren’t.

I’ve seen first hand, girls do more push-ups than guys…

Ok, back to it….

If you can’t get your first “standard pushup”…

Try out these method and progressions to help build up your UpperBody and core strength.

And, I would actually work backwards to find where you should start. (If that makes sense)

You won’t know where to start until you fail. Try doing a standard pushup.

Body in a high plank position. Hand at shoulder width. Arms straight. Back flat.

Try to lower yourself down, close to the ground, and bring yourself back to the starting position.

Can you do 1? GREAT! Build on that.

Can’t do any? That’s great too!

Try hand Release Pushups. Then try kneeling pushups. Pushups from a chair. Pushups from the wall.

The goal here is to just try.

Work on it. Consistently. 3-4x a week

Aim for 10-12 reps of whatever progression you are at. Once you can consistently get that, move on.

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