Let Your Pants Do the Talking

I have the best clients. They keep me entertained. Today one of them wore emoticon pants and when she didn't like the exercise or me at the moment she would just point at the sad, mad or angry face. Loved it

MetCon 10 Workout

Wow.  This format is amazing.  Get in, Work hard, Get out.  Metcon stands for Metabolic conditioning.  I chose 10 exercises and I chose to use one piece of equipment-Slider disks.  You  do the sequence 1-4 times depending on your fitness level or time. If you can do more than 4 then next time rev up the intensity.   Its a big bang for your buck in terms of intensity and calories utilized.  Each exercise is preformed for 1 minute. The first 30 seconds is the base move and the second 30 seconds another element of difficulty is added

1A.  ALTERNATING LATERAL LUNGES

 

1B.  QUICK LATERAL LUNGES 

2A.  THREAD THE NEEDLE

2B. ADD PUSHUP DROP WHEN LEG IS ABDUCTED 

3A.  REVERSE LUNGE-RIGHT LEG  BACK

 3B.  REVERSE LUNGE WITH REPEATER BACK LEG

4A.  ALTERNATING SINGLE TRICEP PUSH UP

4B.  ARM MOUNTAIN CLIMBERS

5A.  REVERSE LUNGE-LEFT LEG BACK

5B.  REVERSE LUNGE REPEATER BACK LEG

6A.  BURPEE

6B.  ADD PUSH UP DROP

7A.  PLIE SLIDES

7B.  FAST PLIE SLIDES

8A.  HAMSTRING CURLS

8B.  MOUNTAIN CLIMBER HAMSTRING CURLS

9A.  FLYING LUNGES

9B.  FAST SCISSORS

10A.  ABDOMINAL SCOOPS

10B.  LEG JACKS (OPEN AND CLOSE)

Make sure you do a proper warm up and cool down.  You will love this workout.  

There are Various Ways to "Hit" HIIT Training

First there is a difference between interval training and HIIT (High Intensity Interval Training).  They are similar in many ways utilizing different work-to-rest ratios and alternating in between the two but the big difference is intensity and also rest periods or lack of.  I am going to list a few different protocols for HIIT. Once you select your outline for work/rest then pick a few exercises and plug them in.  

HIIT Types

1. Little Training-60 seconds work/75 seconds recovery
1. Example:  Skater lunges/ curtsie squat
2. Fartlek Training-speed play-varied timing 30/10, 20/20, 10/30
1. Example:  Slow jumping jack out and in/ Flying jacks
3. 30/30-Lower body/upper body/core
1. Example:  Mountain climbers/push ups/plank
4. 30/20/10-Swedish Method-Hard/harder/hardest
1. Example:  Steady state run/temp run/sprint
5. 12/8-Rest/work
1. Example:  Frog step forward and back/Frog jump
6. Tabata 20 sec work/10 sec rest
1. Example:  Flying lunges/slow lunge touch

Examples of HIIT for every fitness level

1.  Beginner-1 minute walk/1 minute jog- 30/30 2 times a week

2.  Intermediate-1 minute jog/1 minute run-30/30 2-3X a week -20 minutes

3.  Advanced-all-out sprints 20 seconds followed by 1 minute jog Repeat for 20 minutes

Remember these type of workouts are not meant for every day and shouldn't last more than 20-35 minutes.  If you can go longer you are doing interval training not HIIT.   Have fun.  

Bring It On Kamagon Workout

Picked up a new toy at the IDEA Fitness convention.  Here is a great workout to try.  If you don't have this particular piece of equipment, you can just use a dumbbell or kettle bell.

There are 11 exercises.  Perform each exercise for 1 minute and then move on to the next.  On the lunging exercises switch lead leg at 30 seconds. REPEAT each round of 11 exercises as many times as you can in an hour or just one round if that is all the time you have.

WALKING LUNGES

BAT SWING

FORWARD LUNGE ON BOSU

HIP CIRCLES ON BOSU

FROG JUMP FORWARD AND BACK

SQUAT/UPRIGHT ROW/ OVERHEAD PRESS

PLIE' SQUATS/ARM PUMPS

BURPEES

SQUAT/TWIST/OVERHEAD PRESS

OUTSIDE LUNGE WITH ARM SWING

RUSSIAN TWISTS