Who’s ready for the National Championship game tonight? Who’s ready for a Monday melt down? It’s best you know that I’m NOT referring to a childish tantrum or a frozen margarita. Oh no honey, I took some basic moves and conjured up a killer workout. To be more specific, a challenging fat blasting “meltdown” that will leave you feeling fresh as a college kid. A high intensity interval circuit guaranteed to restore your depleted energy and stamina. It could leave you a wee bit tender in some spots…but so what!
This HIIT session predominately targets the triceps and core. I mashed in some cardio to sky-rocket your heart rate. The leg portion is inner and outer thigh work. Ladies…we forget about this area sometimes. This is your opportunity to work the trouble zones before Spring arrives.
Begin or end your day with this beast. Make it your lunch time grind time. Do what you got to do it FIT it into your daily routine. Make time to sculpt your behind!
Ready or not…and away you go!
start by jogging in place for 30 seconds to a minute
- Tricep dips – from a stair, bench,chair, or bathtub 25-30 reps
ball pass abs – 20 reps
- Side squats place a band around your legs just below the knee hold dumbbells and squat to the side 20 reps one way.
- 3 pulse ab crunch. – 20 reps
- Tricep push downs – or skull crushers 20 reps – you can also do diamond push ups from the ground or wall.
- Side lunges with a hop – hold two dumbbells 12 reps on each leg. 24 total
- Jump side to side like mogul skiing
- 3 pulse pile with 30 or 40 pound weight 20 reps – sink back into your heels and get deep into the plie
repeat this set for 5-8 times
Listen up doll, don’t be afraid. FEAR is paralyzing and causes depression, FAT and low self esteem. Change your attitude and attempt the workout. YEs, it’s going to be difficult, so what…work at your own pace and do what you can. If you’re a newcomer to FITness think of every workout as a practice and with no shame. Don’t worry about the dumbbells and weight, just work through the routine using your body weight. Everyone starts somewhere and when I first started training, I could barely do 5 push ups from my knees. It’s ok doll…take the first step and TRY!
If you’re not sure how to do these exercises, watch my video highlighted above. Worst case scenario, use your handy dandy technology and google it, or ask Siri for some images.
As you progress…because you will get stronger, add weights…start with 3’s or 5’s….again no shame! If you’re an advanced workout warrior hungry for more intensity more power to you. Get tough and add some heavier weight and count higher for more reps and sets! It’s that simple. Don’t forget to drink water and hydrate. Lastly, nip the sore and tender muscles in the bud with Blue-Emu.
I hope you had nice weekend. Mr. Chicken Fry finally put away our Christmas tree which was the last of our decorations. I plowed through the weekend on a real salty feeding frenzy. I regrettably ate cheeseless pizza, chicken wings, and Ravioli. It was 17 degrees Saturday morning. I was eating warm comfort food…so sue me!
That all ended as of 5:30am. I have ingested a tasty vanilla Premier Protein shake which fed my muscles from a killer morning workout. I’m going to hit the grocery store very shortly and load up on some fresh foods. Then I’m going to meal prep the crap out of it and be sitting pretty for the rest of the week. Look at this lovely lunch plate . I’m about to chow down y’all.
(click on the highlighted links below for additional humorous info specific to the food)
kale, avacado, cilantro, tuna, english muffins, Quest Protein bars, oranges, strawberries, blue berries, quinoa, deli turkey, eggs, skim milk, asparagus, broccoli, carrots, cucumber, celery, onion, chicken breasts, pretzels, nuts, Eat Smart veggie sticks, and Lacroix sparkling water!
Love, eat clean and live lean!
If you missed Friday’s HIIT, click here → Greatest HIITS #1
Please consult a doctor to be sure you are healthy enough for exercise. Abercrombie & FITness nor Angi Abercrombie are responsible or liable for any injuries sustained or caused during this workout routine.