Burn It Bodyweight Workout

Here it is…the workout you’ve all been waiting for…*insert evil laugh here*…no, I’m not totally serious, but this workout will get your heart pumpin’.

It is a tough workout, but it is done quick, (just 20 minutes) which means you can’t whimp out, you need to go all out during your work intervals and really push yourself. This workout is a mix of cardio, plyometrics, and bodyweight strength moves all wrapped up tightly in a HIIT style workout.

I did two rounds on Saturday combined with the Leg & Arm Burnout (more on that below) and it was a perfect, super schweaty 30 minute workout.

*Remember: Modify exercises when needed, and honor your body and injuries. If you are just starting to get in the workout groove I would recommend doing only 1 round. 

Now, get your favorite jams ready on your ipod, or call up one of your workout buddies and let’s “get this” together!

P.S. If you look closely you can see my little feline photo bomber in just about every pic. He’s a darling.
image

– Burpee jacks: Perform a regular burpee, but when you jump back to high plank you will jump your feet out to the sides like you are performing a jumping jack in plank. Jump your feet back together, and complete the burpee.
?????????????????????????????????????????????????????????????????????????????????????????????

– Mtn Climbers: In high plank position bring your knees into your chest one at a time quickly like you are running up the face of a cliff. Keep your abs tight, head level, and booty down.
???????????????????????????????

– Dive Bombers: Start with hands a little wider than shoulder width and feet on the floor, and hips raised to the ceiling so your body is in a “V”. Lower your shoulders and glide your chest forward just above the ground between your hands and then push towards the ceiling. Your hips will be lifted just off the floor a few inches. Next reverse the move gliding your hips back up making an inverted V with you body like at the start.
?????????????????????????????????????????????????????????????????????????????????????????????

– Lateral lunges w/jump (Left): Step to the left with your left leg sinking into a lateral lunge. As you lunge reach down and touch the ground with your right hand. Upon the touch push up out of the lunge and reach your right hand for ceiling while jumping up off of your right leg.
??????????????????????????????????????????????????????????????

– Plank shoulder taps (5) + pushup: In high plank position bring your hand up to tap your opposite shoulder, repeat on the other side for 5 reps, then perform a pushup. Move as quickly as possible, keeping your core tight, back flat, and don’t let your belly sag.
??????????????????????????????????????????????????????????????

– Lateral lunges w/jump (Right): Same as the lateral lunges above, but lunging onto your right leg, and jumping up off your left leg.
??????????????????????????????????????????????????????????????

– Prisoner squats: Stand with feet slightly wider than shoulder width and your hands placed light behind your head. Keeping your head and chest lifted, squat down and back until your thighs are parallel with the floor, press back up to start. Move through your squats as quickly as possible with good form.
??????????????????????????????????????????????????????????????

– Plank walk out + tricep pushup: From a stand bend over placing your hands on the floor in front of your feet, walk them out until you are in high plank, perform 2 tricep pushups (elbows close to your sides), and walk back to the start. Repeat, move quickly.
????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????

– Jump lunges (3) + kick:  From a stand jump up into the air scissoring your legs to land in a lunge with your right leg forward. Immediately jump up from the lunge and switch, landing in a left lunge, repeat again. After your 3rd lunge, swing the opposite leg forward into a front kick. Repeat….3 jumping lunges, kick, 3 jumping lunges, kick, etc.
???????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????

Candlestick: Stand with your feet together arms lifted above your head. Roll back into an inverted candlestick position, arms above your head, hips extended, and toes lifting upwards. Roll back down placing your feet on the floor and rolling to a stand, immediately spring upwards into a jump.
?????????????????????????????????????????????????????????????????????????????????????????????
*This is HARD…so feel free to use your hands to help you stand up.

Once you’ve completed 1-2 rounds, you can collapse in a pool of your own sweat…or….you can finish up with this:

Leg & Arm Burnout

30 pulsing squats (regular squat with a pulse, up/down, rise up to start)
30 second squat hold
30 pulsing plie squats (legs wide toes turned out slightly)
30 second plie squat hold
30 jump squats

20 pushups
30 second low pushup hold (hold your body in the low portion of your pushup)
20 plank shoulder taps (tap R, tap L= 1 rep)
30 second low plank hold (resting on your elbows)
30 up & down planks (walk from high to low plank using just your arms)

DONE!

High fives! That’s a serious workout!

If you try this workout let me know how it went….what you liked what you didn’t. I love getting your feedback. Also, a lot of the exercises are new, so if you have any questions at all put them in the comments, and I’ll get back to you.

Happy Workouts!!

~ Liesl

Eats & Fitness – 1.12

Hey! How’s your week been?

I know for a fact of few of you are feeling more fit after an amazing Week 2 of the JSJ 2014 Challenge. It was pretty glorious to have motivation to MOVE this past week. Let’s keep it up! Feels good to sweat…am I right?!

image

Yesterday it rained most of the day, and was miserably cold. Great day for prepping meals for the week, and healthy snacks.

image

image

Homemade bread and hummus action…it’s going to be a good week.

This morning there were rain clouds aplenty, but after some protein pancakes, coffee, and rainbows the skies started to clear and now the sun is shining bright.

image

In fact I just got back from a 4 mile run with husband. I haven’t run in the sunshine in a long time. I’m usually out of the house before the sun begins to rise, so this was a nice change.

Our co-workers are coming in tomorrow for a few days, so it should be a fun week. Whenever we have company I usually meal plan, but they are also bringing us a load of groceries, so I’m kind of thinking I might end up changing some things up, but we’ll see.

Meal Ideas:

Grilled burgers w/oven roasted sweet potatoes

A Hearty Soup; like Italian Lentil

Homemade Pizza

A Curry or Indian dish – kinda craving this lately

These Quinoa Falafels – so yummy…

Also, as you saw I made some homemade bread and hummus, for veggie sandwiches and snacking. Or late night toast…love me some late night toast, warm and crusty with fig butter. MMMmmm.

Who’s doing Week 3 of the JSJ Challenge?

image

With guests here it’s going to be a lot of work for me, but I thought, how better to really get a feel for how I naturally eat and see how I can do better.

Whenever we have guests I try to get in my workouts just the same as I normally would while being social, and spending time with them. That means LOTS of early workouts. Here’s the plan for this week:

Monday – Legs + Ab Rippers
Tuesday – Run day
Wednesday – Rest/this yoga inspired workout
Thursday – Run day, speed work
Friday – HIIT + Strength
Saturday – Upper Body Tabata workout
Sunday – Run day 

Are you meal and fitness planning today? What’s on the menu? Need some workout inspiration? Check out the January Jumpstart Workout Calendar! 

To another awesome week!

~ Liesl

Jumpstart January Workout Calendar

Hey! Happy New Year everyone!!

I hope your New Years’ Eve celebrations were festive, with lots of good food, fun, and fellowship with those you love most!

Ours was a quiet night with just the two of us. P1030247

I was wearing something MUCH warmer than that last night. House w/no heat + 40 degrees= Freezing my booty off.

I wanted something “New Year-ish” for dinner..my family always did a huge spread of appetizers every year, and I was craving something along those lines. After about 5 minutes of staring at the shelves in my pantry I created a hot, creamy tofu dip with homemade pita chips. We almost ate the entire pie plate full…it was epic, and I will definitely be making it again. We watched some Elementary, ate entirely too much dark chocolate in the name of New Years Eve…and then called it a night around 10:30pm…I know, party animals.

It’s the first day of 2014…how are you feeling? Is your day off to a good start? I was up at 5:30 to workout, and made some of this for breakfast. The sun is shining, we literally haven’t seen each other in days…so yeah, I’m happy with how my 2014 has begun. 🙂

Everyone who is joining me in the Jumpstart Challengeimage

How is the H2O tracking going? I’ve actually been surprised at how much water that I’m drinking even though it’s so COLD. Stay tuned for a full recap on the weekend.

Since it’s January 1st, I thought it would be fun to post my first ever Workout Calendar for you guys! I have brainstormed workout ideas for every day of the month of January, but I didn’t put specific dates on the calendar so that you can flex it to work with your schedule. Hope you love it!

Jumpstart January

Not all of the workouts have links (January Jumpstart, and ab ripper), but they are coming. 🙂 I have added the links to all the existing workouts, and when I post the others I will update this page, so check back to get the updated workout list.

Workout links:

Sweaty Bodyweight Circuit
Lean Legs
10 Minute Plank Burner
No Excuses November Workout
Snooze HIIT
Loads of Lunges
Get Out & Move
Get Glutes HIIT
20 Minute Interval Challenge
Christmas Cookie Burner
31@31 Tabata Workout
Beach Shape Up Circuit
Jumpstart January The Workout

*As always, please check with your doctor before making drastic changes to your fitness routine, honor your injuries, and modify the moves as needed for your current fitness level. And most important have fun with your fitness!

Also, I’m here for you guys, so leave any questions or concerns you have in the comments and I’ll respond as soon as I can.

Here’s to a great 2014!

~ Liesl