Day 9 - Change Challenge HIIT Workout #2

CHALLENGE - Do This workout circuit 3 times this week

 

Full body HIIT Workout - 

You'll need: a bed or couch

This workout incorporates resistance training with both lower body and upper body movement between sets for cardio effect. The arm moves focus on shoulders while the squats are great for everything lower body. By going from move to move you raise your heart rate giving you cardio!

1. 10 push up with arms on the couch/bed, feet on the floor. You should be at approximately a 45 degree angle, lower for more resistance - arms shoulder width apart, back straight, looking straight ahead)
      -10 standing lunges  - 5 lunges on each leg - make sure back is straight, look straight ahead and move straight down as if you were going to kneel on one knee. Make sure not lean forward or backward and use controlled movements. Hold onto a chair, counter, etc if you need the balance

 

2. 10 Tricep dips - sit on the edge of the bed or couch, hands holding the edge right next to your body. Scoot your body forward off the couch/bed so that you're butt isn't sitting anymore. Now dip your body down, bending elbows behind you, parallel to the floor, or to comfort. 
     - 10 air squats - quick squats with no weights

 

3. 10 Shoulder presses - use bands or hand weights if you have them. (arms raised perpendicular to the floor, elbows bent, then press arms straight up over your head)
     -10 squat jumps - get in a squat position and jump straight up as high as you can

 

4. 10 lifted leg crunches - put legs on bed/couch, bend at the knee and use your abs to raise your chest to the ceiling and hold for 2 seconds at the top of the movement
 

You can do this once and stop, or 3-5 times, depending on your fitness level and how you're feeling. Rest 1 -2 minutes between each circuit.

 

NOTE - Make sure you are physically healthy and Dr. approved. If you feel any pain, dizziness, shortness of breath, STOP immediately. There's a difference between pushing past discomfort (that burning muscle feeling) and pushing through pain. Never push through real pain.

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Make it harder or easier and Modify!

If you don't have weights or bands, try holding 2 equal water bottles, or if you're not ready, no weights at all. If you have knee problems, go only as low as comfort allows or if you can't do any bending, do 10 jumps in place.

 

Make it Harder!

• Do 15 reps instead of 10

• Rest only 30 seconds to a 1 minute

• Add a weight to your lap on the dips

• Do power squats instead of regular squats which is what I'm doing in the picture. Jump feet out, then feet in, for 10 reps

• Don't use the couch or bed except for dips.

• Crunch holding legs up and add a twist to hit obliques

 

Estimated time to complete - 20 minutes

If you have any problems or questions with this workout, leave a comment or find me on social media and I'll help modify it for you!

Here's HIIT Workout #1 - Day 2 Challenge - Do this HIIT workout!

 

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ALSO

 

The Challenge: Eat breakfast!

• Eat a healthy breakfast every morning within an hour of waking. No skipping.
 

You may not want to, be hungry, or have time, but do it anyway. Not only is breakfast and energy boost, it nourishes your body and your brain and signals the body to start burning “layer”, in other words, it tells your metabolism to start moving.. If it’s starved, the body simply slows down to conserve the energy it has or looks to your muscles for energy. You won’t save calories skipping breakfast since studies show they are simply made up later in the day and often with wrong choices at the vending machine or with fast food. Studies also show that people who eat breakfast are more successful in losing weight, and keeping it off.

Tips and Tricks:

Know what you’re going to have the night before and get up 15 minutes earlier if you need to. Try not to eat on the run, but commit to sitting down and starting your day with solid nutrition. Stay away from the bagels and white bread. These are exactly the kind of carbs you want to avoid. Oatmeal and other whole grain cereal are slow digesting which means blood sugar and energy stays steady and you stay full longer.

Breakfast ideas - these are a few basics, but get as creative as you’d like

• Scrambled egg whites and oatmeal - You could have anywhere between 2-5 egg whites depending on the size of the eggs. Add extra nutrients to your oatmeal with nuts, fruit, berries or cinnamon for a dessert-tasting breakfast.

• Egg Wrap - scrambled egg whites with veggie of your choice s in a whole grain or Ezekiel wrap.

• Oatmeal Egg White Pancake - 4 egg whites (large eggs), 1/2 cup of Oatmeal (old fashioned whole oats, not instant), aprox 15 almonds or walnuts. Mix and spread in pan. Cook about 6-8 minutes until each side is browned.
“According to the International Journal of Obesity, individuals who ate eggs for breakfast instead of bagels had a significantly greater reduction in body fat.” Livestrong.com

• Note on yolks. Yolks are great for you and unless you have a cholesterol problem are generally fine but each yolk has about 5 grams of fat, multiply that by 4 or 5 eggs and that can be too much of a good thing. If you like, add one or two yolks to your scramble.
 

 

photo: photo credit: <a href="https://www.flickr.com/photos/cobalt/450373034/">cobalt123</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>