Tag Archives: circuit workout

21-Day Shred Time

So it’s the last three weeks of prepping for my contestand it’s time to shred! I’ve been doing really well eating and exercising, working hard (except for my little ice cream vacation). It just so happened that at this time, I saw that celebrity trainer, Ashley Conrad, had a 21-day “Clutch Cut” programPerfect. With my main coach, Chris (aka Hungry), giving me the thumbs up to do this program, I was excited to get started. Click on that link and you’ll see the program. It’s a lot of high-intensity stuff, cardio, lifting, and nutrition. You need all three to make a difference.

Building up my back and shoulders

Building up my back and shoulders

I just finished Day 3 which was a rest day. I’m not a huge proponent of rest days for myself during this contest, especially on week days, but I did the best I could. All I did on Day 3 was run a mile and do some core. No lifting. Day 1 was an intense circuit with 15 minutes of HIIT (high-intensity interval training) on the treadmill. All in all it was probably a little over an hour for the workout.  And it was good. I would love to do this with my clients. I would recommend it to anyone who’s trying to build muscle and burn fat. Here it is:

  • Clean and press
  • Overhead med ball throws
  • DB rear lunge
  • Pushups
  • Bench dips
  • Sprint in place
  • Bodyweight squat
  • Lat pull down
  • Med ball jumping jacks
  • Incline pushup
  • DB curl
  • Lateral raise
  • 1 arm row

photo 1 (17)

For pictures and instructions, check out the link above. For this circuit, you are supposed to do 4-6 sets (I only had time for 4, but got a killer workout) with 30 sec rest in between (I didn’t take the rest to increase cardio). It was great and hit all parts of my body. Two days later, my hamstrings are still sore and those are sometimes hard to hit for me so yay! There was also a core circuit at the end you can check out.

Day 2 was a killer cardio workout. I used the treadmill (she says you can use treadmill, stairmaster, bike, or whatever). It was 25 minutes of intervals:

  • 60 second walk
  • 30 second jog
  • 60 second sprint

It was important to put your all into this and I did. I did so much so that I had a headache for the rest of the day and was exhausted (oops for working out early). It really worked me hard, and that’s what HIIT does, which is why I LOVE it.

photo 2 (12)

For the nutrition part, I’m just doing what I have been, eating clean: lean protein, complex carbs, and healthy fats. Keeping me strong and healthy. She says to go gluten-free, but I don’t completely do that. I’ve followed my plan and it’s working well this program. If you’re looking to build muscle and cut fat, do this program! I’d love to have someone to do it with anyone for the next 3 weeks–the more the merrier! Use this Fit-approved program to stay hungry and fit!

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Enter into Beast Mode: Spartacus Workout

Some of you may have heard of this, some of you may have not. But if you do this right, it is an amazing, kick-butt workout. We do it with each other sometimes and sometimes I will put my unfortunate clients through it. Chris knew about this before Men’s Health even did. He’s been doing it forever.  Depending on how many rounds you do, this workout takes no longer than 30 minutes. It is a fat-burning, muscle-burning, lean-making workout. Don’t miss out on this one! You can find its original site here.

There are 10 stations1 minute per station. 15s rest for transition. 2 minute break at the end of each circuit. 2-3 circuits. One minute may not sound like a lengthy bit of time, but once you’re in the circuit, pushing yourself through the muscle-ripping exercises, it seems more like an hour. Let’s get started. Grab dumbbells that are manageable for 15-20 reps. Don’t go too heavy or you’ll die.

1. Goblet squat. Grab a dumbbell and hold it like a goblet and then do proper squats.

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2. Mountain climbers. Get in a tripod position on your hands and toes and bring each foot for ward towards your head and then back, and rotate.

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3. Single-arm dumbbell swing. Grab a dumbbell and get into a crouched position but keep the shoulders back and look forward. With one arm, swing the dumbbell above your head, straightening your body as you do so. Bring it back down and switch arms.

1001-dbell-swing-483x300.jpg

4. T-pushup. This one is almost always a killer. Get into a pushup position with your arms straight, using the dumbbells as pushup grips. Do a pushup and then turn your body sideways and lift the dumbbell up as if you’re doing as side plank. Then do the other side.

1001-t-pushup-483x300.jpg

5. Lunge jumps. Just what it sounds like. Hold a dumbbell and jump between lunges.

1001-split-jump-483x300.jpg

6. Dumbbell row. Bent slightly forward with both dumbbells in hand and row towards yourself.

1001-dbell-row-483x300.jpg

7. Dumbbell side lunge and touch. Lunge to the side with your dumbbells and touch the floor with them.

1001-dbell-side-lunge-483x300.jpg

8. Pushup-position row. Get into a pushup position using the dumbbells as grips again. This time, don’t do a pushup. Instead, row with each dumbbell towards yourself.

1001-pushup-position-row-483x300.jpg

9. Dumbbell lunge and rotation. Lunge forward with a dumbbell and twist to the left. Lunge with the other leg, twist to the right. Repeat.

1001-dbell-lunge-rotation-483x300.jpg

10. Squat press. Perform a squat with two dumbbells in hands and at the top of your squat, do a shoulder press.

1001-dbell-push-press-483x300.jpg

All images from Menshealth.com

And that’s ten. Remember, 1 minute each with only 15s rest for transition. Try for 2-3 circuits. Remember to take 2 minute rest in between, so that your muscles can perform adequately the next round. This is a BEASTLY workout, and all you need are dumbbells. This can be done anywhere! No excuses! The perfect workout to stay hungry and fit!

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BONUS KITTY PIC

Up close and personal with Nymeria

Up close and personal with Nymeria

Home Workout Thursday: Push Muscle Group

Sometimes we neither have the time nor drive to get ourselves to the gym. That’s when you do a home workout. No matter what, you can always get a workout in! This workout will focus on our push muscle group: shoulders, chest, and triceps. For best results, do 3 sets. But hey, one is better than nothing! So if that’s all you have time for, that’s fine. Cardio exercises are 1 minute each. Strength exercises are until failure. NO REST IN BETWEEN EXERCISES.

  • Equipment Needed:  Dumbbells, a floor (…)

Ready, set, go!

  • Jumping jacks – 1 minute
  • Chest press – Until failure

  • Triceps extension – Until failure

  • Mountain climbers – 1 minute

  • Arnold press – Until failure

  • Side triceps extension – Until failure

  • Boxing (with weight) – 1 minute
  • Pec flies – Until failure

Again–NO REST IN BETWEEN EXERCISES. You can, however, rest after each set. Let’s shoot for 3 sets. Use the heaviest dumbbells you can manage, really get your muscles tired and worked out. Let us know if you have any questions in the comment section below! You can always get a workout in, even if you don’t have a gym! And remember…stay hungry and fit!