Monday's Make you Sweat

Today's workout is courtesy of Melissa Bender of benderfitness.com.    It is a 20 min. HIIT (High Intensity Interval Training) Workout.

20 Minute HIIT: Full Body Fat Burning  (Video)
20 exercises, each performed for 50 seconds, with a 10 second recovery period.
(the only alteration I made was doing a 1/2 Burpee -no push-up)

Burpee 

 Leg Scissor Abs

Chair Taps

Superman

High Knees

Walking Pushups

Jumping Jacks

Side Plank Abs (right)

Surfer Jumps

Side Plank Abs (left)

Forearm Plank Leg Jump

Double Kick Back (right)

Lunge Jumps

Double Kick Back (left)

Mountain Climbers

Down Dog Pushup

Single Leg Lateral Jump (right)

Pendulum Leg Swing with Chair

Single Leg Lateral Jump (left)

Pump Handle Abs

Enjoy your Monday Sweat!

High Protein Ranch Dressing

Yep, you read that right!  A Ranch Dressing high in protein and ZERO fat!  Dip your Carrot in that!

What you will need:

1 3/4 Cups Plain Nonfat Greek Yogurt
1/2 Packet Ranch Salad Dressing ( I use generic)
1/2 Packet Kraft Thick and Creamy Italian Dip and Dressing Mix
1/4-1/2 Cup Water*

Place ingredients in order listed into a salad dressing shaker/ mixer**, and Shake, Shake, and Shake!

Dressing is best if allowed to rest for a few hours for flavors to really marry, but if you're like me and can't wait, then dip away!

*Adjust water to your desired consistency.  Less water =  thicker dip style, more water =  lighter dressing style.

**If you don't have a dressing shaker, throw it all in a blender**

Tabata Thursday

Tabata (20 sec high intenstiy, 10 sec rest; 4 min)

R1-High Knees / Plank Jacks

 and 

R2-Seal Jacks / Bicycle Crunches

 and 

R3-Chair Dips / Push Ups

 and 

R4-Jump Lunges / Swimmers

  and 

R5- Side Lunges / Pike Leg Raises

  and  

Kick the week off with a Sweat

Kick this week off with a quick sweat!  Finished this workout in about 15 minutes.  This is a Zuzka workout (ZWOW #32) that is altered to increase reps with light weights.

3 SETS
60 Side Hops
10 Chair Dips
10 Broad Jumps
10 Squats with Shoulder Press
20 Russian Twists

Tabata 2...

Today's Tabata Workout: 4 min each round (20 sec on, 10 sec off- alternate activities) 1 min rest between rounds
R1: Bicycle Crunches / Double Knee to Chest Stretch (Core)
 and  
R2: Chair Push-ups / Chair Dips (Arms)
  and 

R3: Side Plank Lifts - alternate sides (Core)


R4: X Jump Squats / Skaters (Legs)
jump from this position, and 

R5: Swans / Swimmers (Core)
  and 


Have fun, and enjoy!  Don't forget to HYDRATE!!!

Sculpt Those Arms

Building on yesterday's workout, I used the same design, but subbed in arm exercises.  I had access to only 2.5 lb plate weights, so that was what was used for all lifts.  Some lifts could have used heavier weights, but work with what you got!  I used mostly static positions for the lower body, but you will definitely feel it there too.

Reps: 20, 16, 12, 10, 8
Bridge / Bench Press

Squat (static position) / Bent Over Row

Lunge (static, switch legs after 1/2 reps) / Bicep Curl

Squat (dynamic) / Shoulder Press

Bridge / Pull Overs

Mini Plié Squat on toes (static) / Shoulder Abduction and Flexion

Soft squat (static,  knees just slightly bent) / Overhead Tricep Extension