Get Your Sweat On

I made up a series of moves that are done back to back with just enough rest to get your breath back! This is tough and you will leave the gym with that natural high from your blood pumping to its max degree and the sweat dripping down your face from all your efforts.

Repeat 2+ times, depending on how you feel! The effectiveness of this type of workout is that it is intense, not long if you don't want it to be or need to save time (because it's interval style in some respects, your hearts maxing out within 20 minutes) and it will keep your metabolism revving high all day. Plus, there are strength moves to help tone your muscles! Who doesn't want all three in one.

Go in open area.

You'll need: a jump rope, a box step (or aerobics box steps, you can pile as many as you'd like on top, recommend 1 for starters, then adding), a ball and a mat.


WARMUP Walk treadmill 3.5 for 5 minute WARMUP

Ready?!! Remember, no rest, unless you are out of breath. work hard and put your all into it. Think tough!

1. Jump rope to count of 50.
2. 20 total Sumo body squats with knee up when rising up, alternate knees.
3. 5 walking pushups, legs in V shape, walk to left then pushup, then right, then pushup
4. 20 reverse lunges with kick on return up
5. 30 count jump rope as fast as you can
6. 20 box jumps, can do side to side or just in front
7. 20 lying ab-ups with legs in V position and arms straight above head, then reaching up like you are leaning to touch in center of leg space
8. 10 quick "pumping" push ups (not all the way down)
9. 20 swimming arms on ball (stomach down, feet on ground, move arms like you are swimming) and breathe!


REPEAT 2+ times!!

The Terminator Circuit!

THIS WORKOUT IS FOR GUYS AND DOLLS. THERE IS NO DISCRIMINATION WHEN IT COMES TO WORKING OUT. WEIGHTS, CARDIO, CIRCUITS; IT'S ALL FOR ANYONE WHO WANTS IT.

I have been doing this for a year and a half and have done the just cardio routines for months, then switched to adding weights once I felt more confident, then moved on to incorporating both in my routine, but mostly fell in love with pushing myself to the extremities that I felt only weights offered. Then I hit a plateau. I have been wanting and working to get this last 10 pounds of body fat off of me and it just won't go. I decided to try something different. This is where the Cardio & Strength Circuits come into play. The past 2 weeks I have been doing them and creating my own exercises have given me the shock my body needed as well as I new creative outlet! When I do these workouts, I
a. sweat my ass off
b. love every minute of working as hard as my heart will let me
c. push myself to the places I can't push anywhere else
d. walk away with both my muscles and my heart being satisfied and energized


This workout is dedicated to my favorite bodybuilder, Arnold Schwarzenegger. No, he's not exhausted. In fact, he's ready to take on the world. The look in his eyes is determination and that's what you need to complete this butt kicking workout. Because after all, when you work your butt off, you do!

This is a circuit designed to keep the intensity up, while your cardiovascular ability kisses your strength abilities.

Work hard and don't stop unless you need a breath. You should walk away from your workout feeling a natural high!

Ok, go from one exercise to the other and repeat 3 times. If you think you can handle more than that, please do!
You will need: box or aerobic stepper box
barbell with weight you can manage for 20 reps
2 5-8lb. dumbbells
jumprope
weighted medicine ball

1. Jump rope for 30 seconds (or count to 50 jumps)
2. 20 Plank with 2 5 lb. dumbbells in each hand, lateral raises *twist your torso towards back
3. 20 reverse crunches on floor
4. 30 (15 each side) box kick ups *move as fast as you can last 5 reps each side
5. 20 barbell shoulder presses
6. 20 bent over barbell rows *last 5 reps as quick as you can/pumping action
7. 20 side "surfer jumps" start on your left side, jump 180 degrees to right, like you're on a board *as quick as you can *last 5 incorporate slower squats when you jump from side to side
8. 20 seated Russian Ab Twists
9. 20 walking lunges (no weight)
10. 3 sets of death valleys (2 lines each set depending on space you are in) If you don't have space for this, jump rope 100 times or 1 minute, last 30 seconds as fast as you can!

Repeat as many times as you'd like.