#hiit circuits

[fitnessgeekandcoffeefreak]

12.19.17 Today’s sweaty workout brought to you by The Eagles and The Force Awakens. Um. Burpees and booty shorts = no go. Who am I kidding?! Burpees = no go, ha ha. They are awful. 1 mile on the treadmill 4 Rounds - 9:54 60 seconds Rowing 10 Rear Leg Extension (each leg) 10 Goblet Squats 4 Rounds - 8:15 10 Wall Squats w/ Ball 15 Weighted Hip Thrusts 10 Burpees over Barbell 1 mile on the treadmill Loooooots of stretching today. My legs are pretty tight. I’m looking forward to tomorrow’s rest day.

[fitnessgeekandcoffeefreak]

12.12.17 Some days Fitbit makes me angry. Like, I could barely breath during these circuits today and it’s all, “Hey, lady. How ‘bout you kick it up a notch?” … …Grrrr … All leggies today. I’m gonna be super sore tomorrow. I can already feel it. Or maybe that was yesterday’s workout… .hurts so good. Today was 2 miles of intervals on Mr. Treadmill and these 2 circuits. 3 rounds 8 Squats 15 Hamstring Curls 20 Kettlebell Swings Time: 6:54 *5 minute rest* 3 rounds 15 Barbell Thrusters 15 Traveling Squats 60 second High Knees Time: 7:11 D-E-A-D.

[fitnessgeekandcoffeefreak]

11.20.17

Today was the final day of a 30 day HIIT circuit plan I’ve been working my way through! It has taken me awhile to get through it since my body will only really let me put in 2-3 workouts like this a week. But, I finished! Today was a full body finish.

30 seconds work. 10 seconds rest. Jump rope intervals in between weights

Clean & Press Squats One-Legged Push-ups Wide-Leg Half Burpees Oblique Dips (left side) Oblique Dips (right side) Squat & Press Mountain Climbers Upright Row Bicep Curl & Shoulder Press 10 High Knees + 10 Mountain Climbers Hanging Knee Raises Kettlebell Swing Bent-over Row Squat w/ Front Kick Overhead Triceps Plank Chest Press Wood Chop (left side) Wood Chop (right side) Straight Punches Upper Cuts Reverse Curls

I finished up with my PT exercises and some stretching. I’m hoping to make it to the gym tonight too for a double workout day. We’ll see how today goes. Now to figure out which fitness goals I’d like to focus on for the rest of this year!

[fitnessgeekandcoffeefreak]

10.28.17

I probably should’ve gotten up early and put in this workout but I chose sleep. Like, 9 hours of sleep. I’m been really tired lately. After a busy day the boys went to go play tennis so I had the house to myself to workout so that’s what I did. Today had 5 sections. Each section had it’s own form of cardio. After finishing each section there was 2 minutes of Jumping Rope. I would just like to announce that I still completely suck at this. I can’t do more than a minute straight, for whatever reason. Sigh. Keep workin’!

30 seconds work. 10 seconds rest

Round #1: Cardio:High Knees ½ Burpee + Upright Row Incline Pushups Squat with Shoulder Press

2 minute Jump Rope

Round #2: Cardio: Mountain Climbers Squat Hold with Straight Punches Overhead Triceps 1 Leg Pushup+Downward Dog+Cross Knee to Elbow Touch Straight Abs

2 minute Jump Rope

Round #3: Cardio: Kettlebell Swings Pushups Pike Abs Squat Jumps Deadlift

2 minute Jump Rope

Round #4: Cardio: Step Ups Bicep Curls Plank w/ Row Crunches

2 minute Jump Rope

Round #5: Cardio: Ball Taps Mountain Climbers Kettlebell Swings Pushups

A mile of intervals on the treadmill for OctoberMile and some extra stretching and this girl is DONE! Whoop whoop!

[fitnessgeekandcoffeefreak]

10.24.17

70. SEVENTY ROUNDS. Um. That was really difficult. I recorded today’s workout since it was just so much. I wanted to make sure I was keeping form even as I got more and more tired. Gotta listen to the body, you guys! Normally I don’t like to push past a 30 minute HIIT session but today’s workout called for it, so I gave it a go.

Today’s circuit was broken up into 4 parts. Each part had 4 exercises that you alternated with cardio intervals. At the end of each round you got one interval of rest. Then you repeated the round again before moving on to the next one. 

40 seconds work. 10 seconds rest. Alternate Jumping Rope/High Knees for cardio

Plank ½ Burpee + Upright Row Over the Ball Push-ups Squat w/ Pike Tricep Push-up (repeat)

Squat Push-ups Clean&Press + Squat&Press Mountain Climbers + High Knees (repeat)

Push-up + ½ Burpee + Tuck Jump Single-Leg Push-ups Sumo Squat Pike Ab Lifts (repeat)

Squats Reverse Pullups Kettlebell Swings Bicep Curls (repeat)

I won’t have time to get in any cardio until later this afternoon but, really, I think that will be the easiest part of today’s workout, ha ha. This was really hard!!!! Especially since I haven’t done a HIIT circuit since last Wednesday. BACK. AT. IT. Heck yes!! 

[fitnessgeekandcoffeefreak]

10.2.17

Whoop whoop! I made it through my entire circuit and I still feel good. Take that, Monday. Hopefully whatever’s been trying to slow me down has given up and I will keep feeling better. Today’s circuit was 50 second intervals. Whew. Way more intense than 30 second ones.

50 seconds work. 10 seconds rest Jumping Rope intervals in between

Clean & Press Push-up to Side Plank Chest Press Bent-over Row Goblet Squats Wide-to-Narrow Squats Overhead Press Pike Abs Tricep Kickbacks Plank Supermans Bicep Curls

PT stretches, yoga, and an extra mile for the October mile-a-day challenge all done! 

[fitnessgeekandcoffeefreak]

9.25.17 Holy sweat. So much sweat. Makin’ Monday matter this week!! It’s not even noon and this lady is getting stuff done! A quick mile and this HIIT circuit. Why, oh why, did they put burpees in with jumping rope???? It’s cruel. I used my 20 lb kettle bell and loaded my bar up for the cleans and squats.

30 seconds work. 10 seconds rest. Jumping Rope intervals in between

Clean & Press + Squat & Press Kettlebell Swings Push-up + Burpee + 10 Hooks Kettlebell Swings Single Arm Clean & Press (left side) Lateral Jump + Burpees Single Arm Clean & Press (right side) Kettlebell Swings Push-up + Burpee + 10 Hooks Plank w/ Elbow to Knee Touches Kettlebell Swings Clean & Press + Squat & Press Mountain Climbers

PT work today for shoulders and hips and extra stretching too. Whoop whoop, let’s go Monday!

[fitnessgeekandcoffeefreak]

9.18.17

Barbells and kettle bells and bodyweight, oh my. Afternoon workouts kick my butt, man. 50 rounds! I’m starting to notice more changes in my physique and I am pretty happy about it. I definitely makes the more difficult workouts worth it when I can see that it is, indeed, making a difference. Full body HIIT today.

30 seconds work. 10 seconds rest. Jump rope sets in between exercise.

Walking Push-ups Kettlebell Swing Squats Squat Pulses Clean&Press + Squat&Press Push-up Push-up + Burpee 2 Wide Squat + 2 Narrow Squat Wood Chop (left side) Wood Chop (right side) 10 Mountain Climbers + 2 Walking Push-ups Squat & Press Step-ups Overhead Triceps Plie Squat Hold w. Punches Crunches Pike Abs Plank Jacks Mountain Climbers Push-ups Plank Pogo Press (left side) Pogo Press (right side) Hip Thrusts Up&Down Planks

I have been trying to take breaks every hour while I’m cake decorating and baking to hop on the treadmill to make sure I’m moving during the day. I put in a little extra walking after this workout and some yoga too.