Lunge Challenge and HIIT Workout

Lunge Challenge Workout

Happy almost Thanksgiving everybody! Need a workout to do before your big feast? Try this HIIT interval workout, followed by a LUNGE CHALLENGE!  Get all your friends and family to join in!

Thanksgiving HIIT (set timer for 45sec work/15sec rest – beginners do 40sec/20sec)

  1. 10 High Knees + 1 Burpee + 1 Tuck Jump (Tuck = Jump up bringing knees to 90 degrees)
  2. Around-the-World Squat (use a book, ball, weight, anything :))
  3. Plank Hold with feet on Ball (basketball, medicine ball, even a chair or couch works) (Harder=Alternate a single leg on ball while in a plank hold)
  4. Speed Skaters (over ball if you have one)
  • REPEAT 3-5 times depending on fitness level

LUNGE CHALLENGE – then finish your workout with this…

  • 30 Forward Lunges, 30 Push Ups, 30 Reverse Lunges, 30 Jumping Jacks
  • 20 Forward Lunges, 20 Push Ups, 20 Reverse Lunges, 20 Jumping Jacks
  • 10 Forward Lunges, 10 Push Ups, 10 Reverse Lunges, 10 Jumping Jacks

Awesome work!

Be Happy. Be Fit

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Around the Field Workout

Ready for a workout?? Here you go! Scale-able for different fitness types and all you need is something to run around: a field, a track, backyard, a block in your neighborhood…

Whatever you choose to run around, identify 4 corners of your “lap”. In the first corner do move #1. Then run to the next corner, do move #2; run to the next corner, do move #3, run to the last corner, do move #4, and then repeat! Comment or ask questions if you are confused, I’ll be sure to respond! 🙂

Around the Field Workout – REPEAT 4x

  1. 10 Spiderman Push Up – or push ups from knees
  2. 20 180* Squat Jumps (Jump us a rotate 180 degrees while in the air-land facing the other direction)
  3. 10 Burpees (no push up, just keep arms extended)
  4. 20 Star Crunches (Easier: do 10 reps!)

Be Happy. Be fit.

Client Testimonial #1 – SO MUCH PROGRESS!

Check out the progress of one of my amazing male clients after only 2 months of training! You too can make such leaps and bounds 🙂

Below are two graphs, the first one showing his body fat % trend, and the second his weight. AMAZING! Then below that are results from tests that show significant increase in muscular strength, muscular endurance, and cardiovascular endurance. 

Body Fat Trend; Decrease from 21%-16%!

Body Fat Trend; Decrease from 21%-16%!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that's with a tremendous gain in muscle mass!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that’s with a tremendous gain in muscle mass!

STRENGTH AND ENDURANCE TESTING

  • Burpees in 20sec: Trial #2: 8 (14% increase) Trial #1: 7
  • Push Ups:  Trial #2: 38 (58% increase) Trial #1: 24
  • 180* Rotational Jumps:  Trial #2: 23 (77% increase) Trial #1: 13
  • Plank Hold:  Trial #2: 1min17sec (83% increase) Trial #1: 42sec
  • Right Side Plank:  Trial #2: 50sec (39% increase) Trial #1: 36sec
  • Left Side Plank:  Trial #2: 48sec (26% increase) Trial #1: 38sec
  • Ring Rows:  Trial #2: 21.5 (59% increase) Trial #1: 13.5
  • Max Jump Rope in 2 mins:  Trial #2: 135 (246% increase!!!!!) Trial #1: 39
  • Rope Throws:  Trial #2: 48 (182% increase) Trial #1: 17