Oct 18th, 2012
Comments
Sep 16th, 2012
Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN

fitvillains:

Are you ready to BURN?

Welcome to your Fire Drill!

Fire Drills are high intensity cardio workouts that you can do just about anywhere. No equipment is required, but you need to bring your A-game! And the BEST part? They’re only 16 minutes long!

This is the first of TWO Fire Drill workouts from your 16 Day Dorm Room Challenge! Stay tuned for your full calendar and all 16 (yup, 16!) workouts. All workouts are 16 minutes long or less. 

Is 16 minutes enough? HELLS YES! But they need to be jam packed with intensity. Intensity is all about how it feels, and is different for everyone. Choose the right intensity and modifications for your level, and you’ll get a great workout, whether you’re a beginner or an advanced exerciser.

Remember, cardio is ALL about heartrate: not about the exercises you do (for those of you who are stuck on jogging & the elliptical).

The more muscles you use, the faster you go, the deeper your movements, the more intense of a cardio burn you’ll get. This workout is designed to maximize the muscles you’re using, boost your heart rate for short intervals, and recover while still working.

FIRE DRILL: 16 Minute Cardio Breakdown

This workout can be done a few different ways: in timed intervals (30 seconds per exercise, with 10 seconds rest between them), as an AMRAP (as many rounds as possible in 16 minutes) or 4 rounds for time (if you want to go your own pace). 

*See below for scaled rep suggestions for beginner, intermediate & advanced exercisers.

Dorm Room Modifications! Get an intense workout WITHOUT the jumps. 

Whether you’re a beginner or simply can’t jump around in your room, low impact modifications are provided for each and every exercise. Low IMPACT does NOT mean low INTENSITY: move as quick as you can, expand your range of motion (deeper, wider, bigger) and stay light on your feet.

HOW TO DO IT

Read More

Comments
Sep 4th, 2012
fitvillains:

Single Leg Good Mornings!This is a great move to take to the gym (use a barbell instead of a sandbag). You can also do these with just body weight: place your hands behind your head, prisoner style OR use a broomstick. (At home tip: I used to add instability to my broomstick by placing two small weights in plastic bags and attaching them to the ends of it. They would swing a little, which made the stick MUCH harder to control, even with small weights. 
 This move is AWESOME for your hamstrings! Magic. Lengthens, strengthens and stretches them really nicely. It works all the stabilizers in your legs and really helps with balance. :) How To Do ItA. Stand with your legs slightly apart and hold a broomstick or sandbag across your upper back and shoulders. Palms should face forward (overhand grip) if possible.
 B. Transfer your weight to one foot and lift your back foot off the floor. Bend the standing leg slightly at the knee for balance.
 C. Maintain your balance on your standing foot and, keeping your back straight, bend your torso forward. HINGE AT THE HIPS.
 D. Contract your hamstrings and booty to return to the standing position, then swing your knee forward keeping yourself standing tall. Hold the knee up at hip level for 1-2 beats, then repeat from the beginning.

Tap down for balance at any time, but try to keep the foot lifted to add difficulty. Find a spot on the floor 6ft in front of you to focus on: this will help tremendously.

Repeat 10-15 times, then switch legs! Aim for 2-3 sets per leg. Add weight gradually with this move: it’s tough even for strong folks!

Use your hips, glutes and hamstrings to do the lift to standing: NOT your back. Contract your core to support your back and help with balance throughout the move. :)

Ultimate Sandbag Training Systems: Pink Power Package
Comments
Sep 3rd, 2012
Comments
Aug 30th, 2012
blogilates:

Total Body Toning Printable! Pilates Bootcamp.
Print this and take it with you to the gym when you don’t have YouTube!
Please reblog and pin if you like it and want more :)
<3 Cassey
(via Pilates Bootcamp: Total Body Toning Printable | Blogilates)
Comments
Jun 27th, 2012
muffintop-less:

Check out this 5 day Workout Plan by FitnessRX!!!
Comments
Jun 5th, 2012
skinnybitchoxo:

tone those thighs!!!!
Comments
Jun 4th, 2012
Comments
May 29th, 2012
Comments
May 28th, 2012
keepcalmanddrinkwater:

CARDIO:
Boxer Babe Cardio Workout
http://www.youtube.com/watch?v=i85WUbYQSbI

Abs and Cardio Workout
http://www.youtube.com/watch?v=OLGmwIXIWtc

10 minute workout to loose body fat
http://www.youtube.com/watch?v=9sxsUPbtiys


POP CARDIO:

Food Baby HIIT Workout
http://www.youtube.com/watch?v=hSIgraWAisQ
Heart Throbber
http://www.youtube.com/watch?v=N-wEz5XZwgY
Fat Melting Routine
http://www.youtube.com/watch?v=WOvIKdG7AwM


ABS:

Ten minute ab workout
http://www.youtube.com/watch?v=Z3TFYQupByU
Ten minute ab workout for Fitness
http://www.youtube.com/watch?v=acVU6HGmyVk
ThinQ Fitness - 10 minute abs workout
http://www.youtube.com/watch?v=3HdnOEI5gg4

POP PILATES ABS:

Full 10 minute ab workout:
http://www.youtube.com/watch?v=od0j4aNDGKM
Flat Abs Challenge
http://www.youtube.com/watch?v=0aCoSs29anY

LEGS

Fitness for Legs and Bum
http://www.youtube.com/watch?v=uwyRMAyntf0
Ten minute Ballerina Beauty
http://www.youtube.com/watch?v=-_Yi9dVkXpI
Ten minute Leg Workout
http://www.youtube.com/watch?v=NGOJUAa9cJo

POP PILATES LEGS

Full leg and thigh workout
http://www.youtube.com/watch?v=LHfe0rG_THk
Slimmer Inner Thighs and Running Calves
http://www.youtube.com/watch?v=7I-c-yw5ZrQ
Comments
blog comments powered by Disqus