My Site - F619 WORKOUTS

hiit workout--birthday edition 3x7x

Tue, 06 Feb 2018 02:02:20 GMT

This is our HIIT THE DECK WORKOUT.

You need:
1. A deck of cards.
2. Medium weights.
3. Towel & water!

Take the deck of cards and divide into 4 decks, 13 cards each.
Each suit has a designated exercise--
Flip a card and complete the designated set. Continue to flip till the deck runs out.
Rest 1 minute.
Repeat for each deck.

Exercises:
Hearts: 3x burpees/7 squats
Clubs: 3 squat jumps/7 squat pulses
Diamonds: 3 push ups/7 shoulder taps
Spades: 3 plank walks/7 side plank dips

Try it and let me know what you think!

5AM N.E.W.S. Circuit

Mon, 02 Jun 2014 23:05:53 GMT

You need:
Set of dumbbells (3-5 #)

Yoga mat (or soft surface)

Medicine Ball (6-8#, optional)
Timer

The workout:
3 Rounds
7 exercises per round

1 minute per exercise

1 minute rest between rounds.

Instructions:
Set timer for 7 intervals of 1 minute, allowing about 7 seconds for transition between exercises.

Complete the exercises in the following order, as many reps as possible in 1 minute.

Rest 1 minute between rounds.

Complete 3 rounds.

HONOR GOD WITH YOUR BODY

10-minute Workout

Wed, 23 Apr 2014 13:21:11 GMT

WEEKLY CHALLENGE: HIIT

Tue, 15 Apr 2014 14:20:47 GMT

HIIT

You need:
1 deck of cards

Yoga mat (or soft surface)
Timer

The workout:
4 rounds
13 cards per round
Each suit represents an exercise.
intervals are 20 seconds work/10 seconds rest.
Rest 1 minute between rounds.

Instructions:
Shuffle the cards and divide them into 4 decks of 13 cards each.
Set your timer to :20 work/ :10 rest (I use the Gymboss app).

For this workout:
Hearts=Tuck Jumps
Clubs=Mat Shuffles
Diamonds=Toe Touches
Spades=V-Push Up to Reverse Tabletop

Flip over the top card of one deck-complete the corresponding exercise with all-out intensity for 20 seconds.

Rest for 10 seconds as you flip over the next card.

Repeat for each deck of cards, resting 1 minute between rounds.

Make sure to warm-up and cool down before and after your session.

Post by Foundations 6:19.

Honor God with Your Body

h.i.i.t. workout-week 1

Fri, 11 Apr 2014 00:24:14 GMT

Instructions:
Shuffle the cards and divide them into 4 decks of 13 cards each.
Set your timer to :20 work/ :10 rest (I use the Gymboss app).

For this workout:
Hearts=Burpees
Clubs=Plank w/ Diagonal Reach
Diamonds=Straight Arm Jacks w/ 5lb weight (optional)
Spades=High Knee Twists

(THE EXERCISES WILL CHANGE FOR EACH WEEK.)

Flip over the top card of one deck-complete the corresponding exercise with all-out intensity for 20 seconds.

Rest for 10 seconds as you flip over the next card.

Repeat for each deck of cards, resting 1 minute between rounds.

Make sure to warm-up and cool down before and after your session.

You need:
1 deck of cards
Timer
5-8lb weight (or as heavy as you'd like)

The workout:
4 rounds
13 cards per round
Each suit represents an exercise to complete for
20 seconds work/10 seconds rest.
Rest 1 minute between rounds.

You need:
1 deck of cards
Timer
5-8lb weight (or as heavy as you'd like)

The workout:
4 rounds
13 cards per round
Each suit represents an exercise to complete for
20 seconds work/10 seconds rest.
Rest 1 minute between rounds.

This video shows the last round of our workout.
Tip: count your reps and try to maintain or exceed each number for each :20 interval.

FIRM UP

Mon, 10 Mar 2014 00:12:51 GMT

Warm-up

Jump rope :30

Butt kicks :30

Jumping jacks :30

High knees :30

Squats :30

Stretch

Complete 12 reps of each.

Repeat for 15 minutes (or up to 30 min)

Circuit

1. Push-ups (upper strength)

2. Alternating Lunges

(L, R = 1) (lower strength)

3. Burpees (cardio)

4. Jack Knives (core)

(Repeat)

Cool-down & stretch

*tip: substitute different exercises to change up the workout as needed/desired.

Everyday Workout

Thu, 27 Feb 2014 19:22:54 GMT

Sometimes life gets crazy, and you just don't have time to get your workout in...no excuses, it's just the truth.

Well here's a simple workout you can do anywhere, anytime!

You need:

-a timer

The Workout:

10-15-20 minutes

3 ROUNDS

3 exercises per round

15 reps each

:60 Cardio accelerator between each round

ROUND 1:

Squats

Standing side crunches (each)

Push ups

CA-jumping jacks :60

ROUND 2:

Side leg lifts (each)

Straight Double leg lifts

Tricep dips

CA-high knees :60

ROUND 3:

Single leg calf raises (each)

Bicycle crunches (each)

Arm circles (15 fwd/bwd each)

CA-mountain climbers :60

Repeat for allotted amount of time.

15 minute abs

Sun, 16 Feb 2014 01:04:09 GMT

Did you know you can train your abs everyday? It's true--and it may be the key to helping you build up your inner core strength. Follow this 15 minute plan at least once a day you'll feel AND see the difference! You can change the exercises as often as you'd like. The key is to do them!

You Need:
A time/stopwatch
A yoga mat (or towel)
5-8 lb ball or weight (optional)
Stability ball (optional)

The Workout: 5 Rounds
:60 Crunches
:30 Plank
:45 Obliques
:30 Plank
Repeat

Instructions:
1. Choose which exercises you will do for Crunches and Obliques.
You can keep these the same for each round or change them up each time.

2. Set your timer/intervals.

3. Start & Finish!

Here are 2 Sample Workouts:

Butterfly Crunches :60
Plank :30
Russian Twists :45
Plank :30
Repeat

Alternating Jack Knives :60
Side Plank :30
Plank Obliques :45
Side Plank :30
Repeat

Other PLANK options:
Side Plank Crunch
Side Plank Hip Dips
Plank with Alternating Leg Lifts
Pike Plank
Plank Hip Twists
Superman Plank
Plank w/ Alternating Knee Taps
Plank UP-Downs
Side Plank with Crunch
Side Plank w/ Leg Lift

Variety of Crunches & Obliques:
Toe Reaches
Side Crunches
Sit Ups
Floor Bridge
Ball Crunches
Scissor Kicks
Reverse Crunches
Bicycle Crunches
Ball Passes (hands to feet)
Knee Twists (Wipers)

boot camp: partner ladder workout

Sat, 08 Feb 2014 17:03:02 GMT

You can do this on your own as well, just complete 1 minute of cardio between each round.

You need:
Kettlebell (or Heavy Dumbbell)
1 set of dumbbells
Med ball (or dumbbell)

THE WORKOUT:
10 EXERCISES, 10 ROUNDS, 10 REPS EACH
Partner 1 completes each ROUND while Partner 2 performs toe touches, then switch.

INSTRUCTIONS:
Add 1 exercise to each round (starting from the beginning) until 10 rounds are complete. Complete 10 reps of each exercise for each round.

Exercises:
PUSH UPS
KB SWINGS
JACK KNIVES
STAR JUMPS
RUSSIAN TWISTS
TUBE LEG RAISES
SKULL CRUSHERS
PLANK JACKS
REVERSE LUNGE W/ PRESS
BURPEES TO FRONT KICK

example rounds 1-5 (each round, you add a new set of exercises up to round 10)

ROUND 1     ROUND 2       ROUND 3         ROUND 4      ROUND 5
PUSH UPS   PUSH UPS    PUSH UPS      PUSH UPS   PUSH UPS
                    KB SWINGS    KB SWINGS     KB SWINGS    KB SWINGS
                                      JACK KNIVES   JACK KNIVES    JACK KNIVES
                                                                STAR JUMPS    STAR JUMPS
                                                                                       RUSSIAN TWISTS

:33 CHALLENGE

Wed, 22 Jan 2014 16:14:59 GMT

You need:
1 light set of dumbbells (5#)
1 heavy set of dumbbells (10#)
1 timer

The WORKOUT:
3 ROUNDS X 3 CIRCUITS EACH
3 EXERCISES X :33 EACH
1 MINUTE REST between ROUNDS

INSTRUCTIONS:
Set your timer for :33. If you use GymBoss, you can customize the intervals.
Each round has 3 exercises that you will complete for :33 each.
Repeat each round 3 times before moving onto the next round.
Rest for 1 minute between each round.

ROUND #1 (3x)
Jump Lunges :33
Plank :33
Standing Lunge w/ Tricep Flutter :33 (light weights)

ROUND #2 (3x)
High Knee Twists
Plank :33
Sumo Squat Hold w/ Shoulder Press :33 (heavy weights)

ROUND #3 (3x)
Power Jacks
Plank :33
Reverse Lunge w/ Lateral Shoulder Raise (light weights)