Work It Wednesday- HIIT It! – Total Body

Work It Wednesday! 

First in the series of HIIT workouts you can easily do at home!

All you need is yourself, an open floor, a bottle of water, towel and an interval timer.  <— Link to an online version!

 

The Plan:

HIIT Total Body

 

If using the online Interval Timer, set your interval timer for 10 sets.  Enter in 30 seconds for High Intensity.  Change the Low Intensity Default to REST and enter in 10 seconds for the time.  60 seconds for Cooldown.

timer

 

Now, you’re ready to rock!

 

Proper Form:

High Knees

Squat Jumps

Lunge Jumps

Burpees

Push-Up

Mountain Climbers

Tricep Dips

Sit-Ups

Oblique Twist

Plank

 

 

Good Luck!

 

 

 

‘Fit For Christmas’ Kettlebell Circuit and a Turbo Kick Holiday Special

Today I am bringing a new twist to Transformation Tuesday.  Let’s transform ourselves and get Fit For Christmas! 

I will be posting a variety of workouts for you over the next several weeks.  Let’s first start with this one!  Grab a kettle-bell and get your sweat on!

 

kettlebell circuit

Use an appropriate weight for each exercise.  Kettlebell not needed for Burpees.  That would just be a disaster, ya?  Follow the links for demonstrations.

Fit For Christmas- Kettlebell Circuit!

1. Swings

2. Squats– Hold kettlebel to chest while squatting.  Alter the depth of your squat according to ability

3. Rows– Make sure to do each side for a total of 80 (40 each side).

4. Windmills

5. Clean and Press

6. Deadlifts

7. Bicep Curls

8. Burpees

Do 4 sets of 10 reps.  (make sure on rows, clean and press and curls you do both arms, 10 each set)

 

For my local peeps:

Turbo Kick Class Special!

My Turbo Kick classes are booming at the YMCA.  Super exciting!  I had the highest attendance yet during my morning class.  I joked with them that they were all feeling guilty from over indulging this Thanksgiving weekend. 😉

I am adding on two additional classes starting in January at the institution I work for.  If you live near Council Bluffs, IA and want to try out a Turbo Kick class, you have 6 options!

Holiday Special for the IWCC location is:  14 classes for only $20! 

You must sign up before December 18th to lock in the deal!  IWCC location only.  Register soon!  YMCA classes at the bottom of the flyer are FREE classes with your paid gym membership.  Sweet!

Image

 

Do you like working out with kettlebells?

Have you taken Turbo Kick before?