H.I.I.T 30 minutes max calories burn

hi guys,
Here is a great high intensity interval training workout to burn a max amount of calories 

10 exercises repeated 3 times no rest in between 

Round 1: 40 seconds work 20 seconds rest

Round 2: 30 seconds work 15 seconds rest

Round 3: 20 seconds work 10 seconds rest 
Exercise 1: burpee to 4 mountain climbers 

Exercise 2: push-up to side plank

Exercise 3: skater hops 

Exercise 4: plank drag feet

Exercise 5: 4 high knees to 1 tuck jump

Exercise 6: 4 cross body mountain climbers 2 plank jacks 

Exercise 7: burpee

Exercise 8: jump overs 2 jump lunges

Exercise 9: plank reach

Exercise 10: alternating toe touches

Have fun!

Ciao for now

Follow me Facebook and Instagram 


Hardcore abs carver!

hi guys,
15 reps, repeat 3 times!

Great cardio too…


Join the event!

Invite your family and friends and let’s start saving ourselves now!

Get up and move!


Countdown to the new you day 1!

Hi guys,

2015 is less than a month away now!

Don’t wait until then to make better decisions, lifestyle changes and all that good stuff, START NOW!

Don’t go on a diet because it’s the new year, change your lifestyle forever so you never have to go on a diet anymore!

Here is today’s one hour workout that you can do at home!

You will need a mat, a set of dumbbells (challenging weight) and a tabata timer.

Start by a 5 minute warm up including jumping jacks,running in place, squats, lunges, arm circles…

Part 1: High intensity intervals, give it all you got!

HIIT it hard!

Set your timer for 4 sets of 4 minute workouts: 20 seconds work, 10 seconds rest, NO REST in between sets.

SET 1:

Repeat 4 times

Mountain climbers

photo 3


photo 1

SET 2:

Repeat 4 times

High plank with punches

In and out squats with a jump

SET 3:

Repeat 4 times

High knees

Jumping jacks

SET 4:

Repeat 4 times

Jump lunges

Plank jacks

photo 4


Pick up the dumbbells and do each exercises 10-12 times.

Repeat this set twice for beginners, 3 times for advanced and 4 times for badass rock stars.

– Standing shoulder press

– Lateral raises

– Front raises

– Reverse flys

Rest 2 minutes

Keep your dumbbells and repeat this set 3 times

– Renegade rows 5 each arm

– Floor press with hip raise 10-12 reps

– Donkey kicks with dumbbell 15 reps each leg

– Crossover crunches 30 reps

Happy first day of December!

See you tomorrow!

Ciao for now!

Follow me Facebook  twitter and instagram 

Monday morning poolside workout!

Hi guys,

I’m sharing my poolside morning workout, hopefully it will warm you up!

v pool

Always start with a 5 minutes warm up including jogging, jumping jacks, squats and finish by a 2-3 minutes cool down and stretch!

photo 1

For this second part you need a chair or a bench to elevate your feet and your arms when needed.

Feel free to start the exercises at ground level and work yourself up to it.

All the planks can also be modified by eliminating the ball and working yourself up to it!

Also make sure to do the exercises on both sides of your body!

photo 2

Have fun a happy Monday!

Ciao for now

Follow me Facebook twitter and instagram

Bench workout!

Hi guys,

Here are some exercises you can do at home or the office on a bench or sturdy chair!

Do as many reps as you can and when you think you can’t do anymore, keep going!

Have fun!

Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…

1/ Up and down, switch lead leg after 10 reps

photo 6

2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps

photo 7

3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!

photo 23

4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!

photo 20

5/ Push-ups

photo 21

6/ Tricep dips…Yes!

photo 22

7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!

photo 24

8/ Crunches with feet under and punch to opposite side…again at least 20!

photo 3

9/ One foot under, one foot up opposite side crunches…Ouch!

photo 2

10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!

photo 1

11/ Elbow plank, hold as long as you can!

photo 9

12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.

photo 13photo 12photo 21photo 14photo 15

13/ Side hip dips on elbow plank, obliques on fire!

photo 10

14/ Hip dip on high plank…ouch! At least 5 please!

photo 11

Stretch and cool down!

Congrats, you did your first bench workout!

Ciao for now!

Follow me on Facebook Twitter and Instagram

Got 25 minutes?

Hi guys,

I get it, you are busy!

So just do this workout twice a week and start losing weight today (with a great nutrition plan of course!) so you are ready for the holidays.

Give everything you have while you are workout those 20 seconds…You should be cursing like a sailor praying that the 20 seconds ends quickly!

Have fun and say goodbye to your fat!

cardio intervals

Have fun and stay in touch via facebook and twitter

Ciao for now!