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

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20 minutes fat burning, calorie torching interval workout!

Hi guys,

All you need for this workout is a mat and a tabata timer set at 20 seconds work, 10 seconds rest.

All exercise will be done two 20 seconds rounds, the second being a little harder/faster or slower.

This workout is 5 rounds without breaks.

Are you ready??

ROUND 1:

  • Shuffle side and drop 2 sets: Start on one side of the mat, shuffle low to the other side then drop into high plank. Second set is the set with adding high knees as you get yourself back up!
  • Lateral jump over mat 2 sets: Start on one corner of the mat and jump over it with both feet from left to right. Second set get your knees higher on the jump.
  • Split jump lunges 2 sets: Start on a lunge position and switch your feet with jumping in the middle. Second set, slow it down but get lower with every lunge
  • Inchworm 2 sets: Start standing up, stretch down on the mat walking your hands forward until you get to perfect high plank position. Slowly get yourself back up and repeat. Second set add a push-up at the bottom of the exercise.

ROUND 2:

  • Squat jumps 2 sets: Squat down and jump up keeping your abs tight, shoulders back and weight on your heels. Second set squat lower and jump higher
  • Reverse lunge to forward lunge set leg 2 sets: Start with a reverse lunge than move that same leg into a forward lunge than back to reverse and so on. Keep your back ans shoulders straight and core tight. Second set, switch legs.
  • Burpees 2 sets: Begin in a standing position, lower yourself to a squat and place hands on the floor in front of you. Kick your feet back into a push-up position, lower your body to a push-up then kick your feet back and stand up. Second set, perform a side plank after the push-up alternating sides with each burpee.
  • Push-ups 2 sets: Make sure to keep your core tight and back straight! Do as many as you can do. Second set is the same

ROUND 3:

  • Skater hops 2 sets:¬†Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees¬†then start¬†hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 20 seconds. Second set, get lower and reach down with your hand to touch ground
  • Plank jacks 2 sets:¬†Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.Jump your legs wide and then back together. Second set, pick up the pace!
  • Mountain climbers 2 sets:¬†Start in high plank position, bring your right knee toward your right elbow and back. Now do the same on the left side. Keep going as fast as you can. Second set, bring the right knee towards the left elbow engaging your core more even more! Now left knee to right elbow.
  • 2 Jumping jacks/ 2 bent over jumping jacks 2 sets : Perform 2 regular jumping jacks then bend over for the next 2 jumping jacks bringing your hands right in front of you instead of overhead. Repeat for second set.

ROUND 4:

  • 3 low squats then drop into high plank 2 sets: Make sure to get low on your 3 squats. Second set add small jumps to the squats.
  • Plank around your mat 2 sets: Get into high plank and using your whole body, travel right to left. Keep you core engaged and a straight back. Repeat for second set
  • Jump over mat on one leg and low shuffle: Jump forward on one leg from side to side. Once a the top of the mat, jump backwards. Second set get your knees higher.
  • Squats in and out 2 sets: ¬†Jump into low squat position then jump back getting your feet together. Second set, get lower and touch ground with your hands

ROUND 5:

  • High plank to side plank and hip dips 2 sets: Get yourself from a plank to one side. Once perfectly balanced on the side plank, lower your hips then back up. Second set change sides.
  • Scissor kicks 2 sets: Lying on your back with your shoulders off the mats, raise your legs and perform scissor like leg movements from side to side. Keep your core fully engaged. Second set add a crunch at the top of the movement.
  • High plank to elbow plank: Start in high plank position and bring yourself to your elbows then back to your hands. Keep hip rotation to a minimum. Keep ¬†a straight back, core engaged. Second set the same.
  • Hols V- sit position: Get yourself into a V shape position with your hands to your side, feet of the ground, core engaged, shoulders back and back perfectly straight. Hold for the 20 seconds. Second set, move your arms up and down.

hiit

You are done, amazing job!

Ciao for now

Day 8 October challenge!

Hi guys,

Today is day 8 of our October challenge…how are you doing?

What do you do to make yourself accountable for working out and getting healthy?

After my challenge, I did my 2 abs routines, if you need a description of the exercises, comment and I will send them to you!

Here are some pics

See you tomorrow!

Ciao for now!

Your core is more than just a 6 pack!

Hi guys,

To build a strong core, you need more than just do ab crunches and sit ups.

You need to exercise a variety of muscles from your hips all the way to your shoulders. A lot of people tend to think of the core as six-pack or nice toned abs.

Actually the abdominal muscles are a very small part of the core and they have a limited and specific action

The “core” actually consists of many different muscles that stabilize the spine and the pelvis, and that run the¬†entire length of the torso.

When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and provide a strong base of support. .

The core muscles also help us stand upright and move on two feet.

These muscles help control movements and transfer energy, shift our body weight and move in any direction.

A strong core distributes the stresses of weight-bearing and protects the back.

What are the core muscles?

In general the muscles of the core run the length of the trunk and torso.

The following list includes some of the most commonly identified core muscles and the lesser known groups.

  • Rectus Abdominus: ¬†Located along the front of the abdomen, this is the most well-known ab muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals.
  • Erector spinae:¬†Three¬†muscles that run along your neck to your lower back.
  • Multifidus¬†: Located under the erector spinae along the vertebral column,¬†extends and rotates the spine.
  • External obliques:¬†¬†Located on the side and front of the abdomen.
  • Internal obliques: Located under the external obliques, running the opposite direction.
  • Transverse abdominis¬†: Located¬†under the obliques, it is the deepest of the abdominal muscles and wraps around your spine for protection and stability.
  • Hip flexors:¬†Located in front of the pelvis and upper thigh. These muscles are :psoas major, illiacus, rectus femoris, pectineus and sartorius (you’re welcome you needed to know that)
  • Gluteus medius and minimus¬†– located at the side of the hip
  • Gluteus maximus. hamstring group and piriformis:¬†¬†Located in the back of the hip and upper thigh leg.
  • Hip adductors:¬†located at medial thigh.

The benefits of good core strength

  • ¬†Reduces Back Pain
    The abdominals get all the credit for protecting the back but they are only a small part of ¬†the core. In fact, it’s¬†weak core muscles that are linked to the most common low back pain. Weak core muscles result in¬†loss of¬†appropriate lumbar curve and bad¬†posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
  • Improves Athletic Performance
    Because the muscles of the trunk and the torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power and energy to the arms and legs. All the powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.
  • ¬†Improves Postural Imbalances
    Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

Exercises that will build Core Strength

Core strengthening exercises are the most effective when the torso works as a solid unit and both front and back muscles contract at the same time.

Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits the transverse abdominus. You should be able to breathe evenly while bracing and not hold your breath.

What Are the Best Core Exercises?

Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability. Core muscles need to work as a unit, contract at the same time, across joints in order to stabilize the spine. Some of the best core exercises are simple bodyweight exercises, including the following:

  • Plank

  • Side plank

  • The basic push-up

  • V-sits

  • Squats

  • Hip lift

  • Oblique twist

  • Plank on a balance ball

  • Lunge with twist

  • Supermans

Ciao for now!

Plyo 20 minute workout!

Hi guys,

Today you will be doing an amazing calorie torching plyometric workout using only one set of light weight dumbbells.

Perform a short 3 minute warm up before starting.

Perform these 9 exercises 3 times in a row with no rest between exercises and no rest between sets, it should take you about 20 minutes.

photo 1

Exercise 1 : 10 reps

Pic 1 and 2 : start in a high plank position and one arm at the time, lower yourself to your elbows keeping your abs fully engaged and your back perfectly straight..Bring yourself back up for 1 rep.

Exercise 2: 40 reps

Pics 3 and 4: Mountain climbers, start in a high plank position abs fully engaged, back straight. Bring right knee to right elbow and back then left knee to left elbow for 1 rep.

Exercise 3: 40 reps (ouch)

Pic 5: Start by engaging your abs and lifting your shoulders off the mat. Bring your knees towards your chest with your arms to the side of the body and your back fully straight. Extend the legs straight back out without touching the floor and putting your arms down. That’s one rep…I know ūüôā

Exercise 4: 12 reps

Pic 6¬†and 7 : Start standing up with your legs apart. Crawl down on your arms until reach a full high plank position. Perform a push-up and crawl back up, that’s one rep.

Exercise 5: 12 reps you will need your dumbbells

Pic 8 and 9: Burpees with low squat and bicep curl. Start standing up with your legs close together, squat down and push your legs out in back of you performing a burpee. Bring your legs back in and raise yourself to a low squat. Grab the set of dumbbell and perform 2 biceps curls, that’s one rep.

photo 2

Exercise 6: 20 reps

Pic 1: Tricep dips, find an elevated point in your house and put your hand on it with your legs out slightly bending the knees. Bring yourself down and back up using your triceps muscles (back of your arms), that is 1 rep.

Exercise 7: 16 reps

Pic 2 and 3: Split lunges: Perform low lunges and explosively switch legs while jumping. One leg than the other makes 1 rep.

Exercise 8: 15 reps on one leg and 15 on other leg

Pic 4 and 5: Lay flat on your back. Engage your abs by pressing your spine on the mat and raise one leg straight up in the air while the other is bent at the knee. Bring your hip up and down keeping that leg straight up.

Exercise 9: 10 reps

Pic 6 and 7: squat down to a plie squat (feet out 45 degrees) and perform 3 low jumps. From there, jump out into a burpee than back up to the squat position, that is 1 rep.

Have fun and sweat like crazy!

Ciao for now!