Category: 7 Day Challenge Videos

Home Workout #3: Plyo Hell Tabata

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What the Plyo Hell?

Do it NOW! This is a plyo circuit. It’s 4 minutes long and consists of very intense plyo exercises.

Remember: You don’t need a long workout, just an effective one!

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Equipment Required:

  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest. Only one round is needed for this circuit!

  1. Starfish Jumps
  2. Jump Squats
  3. High Knees
  4. Jumping Jacks

Alright, let gets started! Just click on the video below.

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Home Workout #1: Get Your HIIT On

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HIIT it and Quit it!

Do it NOW! This is a total body circuit. It’s 10 minutes long and consists of very intense plyo mixed with planks, hamstring bridges and push-ups.

Remember: You don’t need long workouts or fancy equipment to get a killer body. Less is more!

HIIT-Icon-Day-1

Equipment Required:

  • Shock-absorbing flooring, preferably.
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 8 exercises. Set your timers for 30 seconds of work and 10 seconds of rest. Repeat a second round on your own! If you are feeling fully of energy go for a third!

  1. High Knees
  2. Squats
  3. Plank
  4. Pushups
  5. Ice Skaters
  6. Single Leg Hamstring Bridge
  7. Jumping Jack Squats
  8. Burpees

Alright, let gets started! Just click on the video below.

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Home Workout #7: Around the World (12 Minutes)

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Lunges Anyone?

Today we are going to work those quads and glutes with lunges.  Each round is 4 minutes long.

Remember: Lifting weights is crucial to build muscle.  To read more on muscle gains read my blog article.
HIIT-Icon-Day7

Equipment Required:

  • 1 Sets of Dumbbells ( I usea set of 30’s)
  • Shock-absorbing flooring, preferably.
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 3 exercises. Set your timers for 30 seconds of work and 10 seconds of rest. Repeat a second round on your own! If you are feeling fully of energy go for a third!

  1. Front or Static Lunge (demo shows static)
  2. Side Lunge
  3. Reverse or Static Lunge (demo shows static)

Alright, let gets started! Just click on the video below.

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Home Workout #6: Abs Tabata

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Tabata Crunch

CRUNCH! CRUNCH! CRUNCH! This is a all abs circuit. It’s 4 minutes long and consists of challenging core exerices.

Remember: Building your core is key in protecting your back!

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Equipment Required:

  • Pilates Ball
  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest.

  1. Plank w/ Leg Lift
  2. Pikes on Pilates Ball
  3. Jumping Jack Planks
  4. Knees to the Chest on Pilates Ball

Alright, let gets started! Just click on the video below.

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Home Workout #2: 4 Minute Total Body Tabata

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I’ll Show You My Tabata If You Show Me Yours

WARNING:I am totaling wearing socks that don”t match

Do it NOW! This is a total body circuit. It’s 4 minutes long and consists of very intense plyo and core exercises.

Remember: You don’t need long workouts or fancy equipment to get a killer body. Less is more!

HIIT-Icon-Day2

Equipment Required:

  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest. Only one round is needed for this circuit!

  1. Jumping Jacks
  2. Mountain Climbers
  3. Lunges w/ a Front Kick
  4. Spider Monkey Push-ups

Alright, let gets started! Just click on the video below.

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Home Workout #5: Glutes & Shoulder

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Glutes & Shoulders

Today we are going to work those glutes and shoulders with weighted exercises!  Each round is 5 minutes long.

Remember: Lifting weights is crucial to build muscle.  To read more on muscle gains read my blog article.
HIIT-Icon-Day5

Equipment Required:

  • Chair or Bench
  • 2 Sets of Dumbbells ( I use a set of 10’s and a set of 30’s)
  • Shock-absorbing flooring, preferably.
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 6 exercises. Set your timers for 30 seconds of work and 10 seconds of rest. Repeat a second round on your own! If you are feeling fully of energy go for a third!

  1. Shoulder Press
  2. Split Squat
  3. Front Raises
  4. Pendulum Squat
  5. Lateral Raises
  6. Stiff Leg Dead lift

Alright, let gets started! Just click on the video below.

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Home Workout #4: 15 Minute HIIT

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HIIT It In 15 Minutes

Do it NOW! This is a total body circuit. It’s 15 minutes long and consists a total body workout.

Remember: You don’t need long workouts or fancy equipment to get a killer body. Less is more!

HIIT-Icon-Day-4

Equipment Required:

  • Chair or Bench
  • Pilates Ball
  • Shock-absorbing flooring, preferably.
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 5 exercises. Set your timers for 30 seconds of work and 10 seconds of rest. Repeat a second round on your own! If you are feeling fully of energy go for a third!

  1. Side Lunges
  2. Butt Kicks
  3. Decline Push-ups
  4. Ball Pass
  5. Walkouts

Alright, let gets started! Just click on the video below.

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