Summer Scorcher Workout!

You guys are going to have to try this workout and let us know if it really is ridiculously hard or we just made the fatal mistake of doing it outdoors in 90+ degree, humid weather (think ‘hot yoga’ level humidity and heat)! We’re guessing it’s a mix of both…

At one point we actually had to break because our camera overheated! As you can imagine we were pretty fried by the end (pun intended) 😉 And yes normally we’d perform the chest flyes with a set of respectably-heavy dumbells but like we said it was a scorcher!

 

summer scorcher workout

Get your summer scorcher workout printable here ~ Just right click and select “Save Link As…”

Let us know what you think!

How are you guys dealing with working out and the summer heat?

 

xo Engrid & Shana

30 Minute Total Body ♡ Interval Circuit

I kind of just made this up one morning before I went to the gym, but I have to say it’s a definite keeper. For this particular interval workout, I wish I’d had a yoga block, but I guess I can add that to my exercise equipment wish list. For those of you who aren’t serious yogi’s with yoga blocks just laying around, you can use a book or a light weight dumbbell (like me) to squeeze, while you do your wall ball squats! Also for the chest presses with the resistance band, remember to alternate which foot is forward for each round – think odd rounds are right, even rounds are left.

I used this circuit with a client and I think she described it best when she said that “each move feels like a break from the last”… basically you’ll forget that your legs are tired while you burn out your chest and back and so on. I know, your all “yeah right Engrid, that’s really convincing me to want to do your workout”… and I say you’ll thank me later ; )

And before I describe the workout, can we have a moment for how many times I seem to make this awesome bug-eye face when I am trying to just look normal. I wonder if I do this even without a camera pointing at me?? Moving on.

30 min Total Body Interval Circuit_wall sit with adduction

30-Minute Total Body Interval Circuit Workout:

Equipment I Used:
Interval Timer App (free)
Light-Weight Dumbbell (or yoga block)
Physio Stability Ball
Resistance Band

For each of the following exercises, you’ll set your Interval Timer App for:

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5 Sets  interval cycles (number of moves)
35 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 8 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round is 3 min 45 sec round. You can pause your Interval Timer and take a quick drink of water and then quickly get going onto the next round.

30-minute-Total-Body-Interval-Circuit-Workout

Wall Ball Squats with Adduction: Hold a Physio/Stability ball behind you and stand so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body, so that when you squat your knees do not extend past your toes. Keeping your back in contact with the ball, lower your body (aka squat down) while squeezing your thighs together to hold your yoga block in place. You should aim to lower yourself until your upper thighs are at least parallel to the floor.

Rows with Resistance Band: Attach two handle grips and secure the band at or just below mid-chest height and grab a handle in each hand. You can use a stair banister or door handle. Stand facing where you’ve secured your band, feet hip-distance apart, then sit your hips back and allow your knees to be soft (slightly bent). Bend your elbows to row the handles to the sides of your chest, squeezing your shoulder blades together as you pull back. Also be careful not to let your head protrude forward while you perform this move to avoid strain on your upper back and neck muscles.

Chest Press with Resistance Band: Same deal with the placement and securing of your resistance band, except this time stand facing away from where you’ve secured your band. Holding a handle in each hand in front of shoulders. Elbows bent and parallel with the floor, palms facing the floor. Step forward with one foot so that you’re in a lunge position. Maintain a slight bend in the knee of your front leg (remember to alternate which leg is forward each round – think odd rounds are right, even rounds are left). “Punch” both arms straight out in front of your chest, keeping your arms parallel to the floot. Bend elbows to return to starting position. That is one rep. 

Alternating Single-Arm Kettlebell Swings: With one hand, with an overhand grip hold a kettlebell (or dumbbell) in front of you . Bend at your hips and knees and lower your torso until it forms about a 45-degree angle to the floor. Swing the kettlebell between your legs. Keeping the arm holding the kettlebell straight, thrust your hips forward, straighten your knees, and swing the kettlebell up overhead as you rise to standing position. As you squat back down exchange the kettlebell to your other hand on the down-swing. This can take some coordination but I promise it’s a lot easier performed than it is written out. This movement should be fluid and is driven by the hinging of your hips. You should be squeezing your glutes together as you thrust your hips forwards. This is what creates the momentum of the swing. Swing the weight back and forth with fluid force.

Inchworms: Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward as far as you can without letting your hips sag. Then take tiny steps to walk your feet back to your hands. That’s one rep.

Discovered any new moves recently that you love? Lay it on me!

your-trainer-Engrid

25-Minute Bodyweight HIIT Workout

Bodyweight workouts are where its at. And they don’t leave much room for excuses, because lets be real, all you need is your own body weight (obvv). It’s like having your own personal gym with you at all times, your bodyweight is always with you. So you can do them basically anywhere, eliminating all those excuses we come up with to ditch breaking a sweat.

After I’d had my usual pre-workout coffee and energy bite I busted on over to the gym on Friday morning and came up with this workout. I recently decided to swap those prolonged steady-state cardio sesh’s I used to do  for circuits like this. I’d take my cardio like this over the elliptical any day. I wasn’t constantly checking the time annnd the next day I felt this in my core, upper back, and booty. And before I get into the specifics, let me just say that I purposefully cropped the awkward bug-eye face I was randomly making out of the tricep-dip starting position photo. Now back to your workout:

25-Minute Bodyweight HIIT Workout

Equipment I Used:
Interval Timer App (free)
Exercise Mat
Plyo Box/ Bench

For each of the following exercises, you’ll set your Interval Timer App for: 5  interval cycles of 45 seconds of work (High), 15 seconds of rest (Low), and set the repeat option to “ON” for 5 cycles. Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round. This definitely happened to me…I may have downloaded this app on my way out the door.

Don’t have a spare plyo box laying around? You can use a stair, step, workout bench, or park bench! Once you’ve completed the 5 minute round, take a quick drink of water and get right on to the next one. Feeling like a boss? You can always do another round if you want bragging rights to a solid 30-Minute workout!

25-minute-Body-Weight-HIIT-Workout

  • Triceps Dip with Alternating Kick: Start in a table top position. Hands on the box, facing forward, on either side of you. Shoulders neutral. Knees bent at 90 degrees. Dip down, keeping your elbows facing back while you bend them and kick your right leg straight upward as you lower your body. Push through your hands back to the starting position, lowering your right leg. Repeat, kicking up your left leg.
  • Step Up with Knee Raise (left): Stand with box directly in front of you. Step your left foot up onto the box (your right foot still on the ground). Powering through your left leg, step up, lifting your right knee up into your chest. Lower your right foot back down to the ground. Step your left foot back down to starting position. This movement should be fluid — your weight should always be on that left leg, not the right. All of the movement in this exercise comes mainly from your left glute – that’s where you should feel it!
  • Tri-Level Planks: Start in an elbow plank facing the bench. One hand at a time, walk yourself up into a standard plank position. Then again, one hand at a time, walk yourself into an extended elevated plank position with both hands on the bench, outstretched before you. Reverse the motion back down to an elbow plank. Each time you go through the sequence, alternate the hand you lead with.
  • Step Up with Knee Raise (right): Stand with box directly in front of you. Step your right foot up onto the box (your left foot still on the ground). Powering through your right leg, step up, lifting your left knee up into your chest. Lower your left foot back down to the ground. Step your right  foot back down to starting position. This movement should be fluid — your weight should always be on that right leg, not the left. All of the movement in this exercise comes mainly from your right glute – that’s where you should feel it!
  • Reptile Planks: Bring your right knee (bent out to the side and parallel to the ground) up to your right elbow, crunching your obliques. Repeat on the left side.

What are your favorite bodyweight exercises?

WEARING | jacket: Nike Dri-FIT Empire Training Jacket leggings: Kyodan (Marshalls OR ebay) | tank: Firedaughter Clothing | sneakers: Nike

your-trainer-Engrid