Lean Muscle Stretch & Fat Burn: 20 Minute Home Workout

Hi Everyone!

Today's workout is a different type of challenge! It utilizes movements that require strength and stretch your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat. 

I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate. 

Flexibility is also important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment. 

I followed one round of this workout with a 30-Minute run outside. 

Have fun with this one!
Melissa 




Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner's Lunge to Warrior Stretch: Part 1

Runner's Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight's workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is one that I will definitely be repeating. :) It's a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. 

I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at.  

This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow. 

Have fun with this one! It's a favorite of mine!

Melissa




Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

20 Minute Full Body HIIT Boot Camp: Full Body Workout Challenge: Part 3

Hi Everyone!

Today's workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night's so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did! 

Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises. 

In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it's too difficult (it's a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. 

Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations. 

Today is Day 3 of my workout schedule for the week:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
**Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today's workout! 
Melissa

PS Does anyone else have sore calves from the jump roping? 




Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench. 

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Warrior III: Left

Warrior III: Right

Hydrant

Pistol Squat with Chair Balance: Part 1

Pistol Squat with Chair Balance: Part 2

Pistol Squat with Chair Balance: Part 3

High Knees

Angel Abs: Part 1 (Center)

Angel Abs: Part 2 (Drop Left)

Angel Abs: Part 3 (Extend)

Angel Abs: Part 4 (right)

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 2

X-Jump: Part 1

X-Jump: Part 2

Plank Walk Out: Part 1

Plank Walk Out: Part 2

Plank Walk Out: Part 3

Dip: Part 1

Dip: Part 2

Decline Spiderman: Part 1

Decline Spiderman: Part 2

Side Plank Back Reach: Part 1

Side Plank Back Reach: Part 2

Side Plank Back Reach: Other Side