WACKY MONDAY - AT HOME HIIT WORKOUT

Here is a great workout that you can do at home. I created the workout to work with either dumbbells or kettlebells. Have fun and let me know how it goes in the comments. Side note: If you are newer to my workouts, try building up to them. 60 seconds doesn't sounds like a lot of time, but it is, so maybe start with 30 second intervals across the board.

Wacky Monday at home hiit workout

WACKY MONDAY

>>> Complete each circuit 2-3 times (you pick… I know the holidays are busy so do what you can in the time you have available). Take a 10-30 sec break between exercises (depending on skill/ability level) and a 30 second break between rounds. This workout has some Kettlebell (KB) exercises, but if you don’t have a kettlebell, you’ll be able to sub out your dumbbells with these moves. Every exercise on the picture above with an * has a KB option. Let me know if you have questions.<<<

EQUIPMENT NEEDED:

  • Dumbbells (3-10 lbs.)
  • bench or stairs
  • OPTIONAL: Yoga Mat (or beach towel)
  • OPTIONAL: Kettlebell (you can always use your dumbbells)
  • Timer

ESTIMATED TIME: 30-45 minutes (including warm-up)

VIDEO INSTRUCTION: (you'll be asked for a password. It's ‘freedecember’):

AFTER WORKOUT:

  • stretch (see a couple ideas on the private pinterest board)
  • drink lots of water (you should drink 8-12 cups per day)
  • log your workout in My Fitness Pal- these workouts are cardio, circuit training
  • eat something within 30-60 minutes

POST YOUR TIME & FEEDBACK TO THE COMMENTS.

Free Workouts for the rest of December!

Great news DAF fans!! I'm doing FREE workouts for the remainder of December! I need a little extra push this month and I'm missing some of my friends. Please feel free to share these on Facebook, and invite your friends along!! If you're new to my program, I give a video snipet for each workout so if you are unsure about a move, locate in in the video section and click on it.  Please post in the comments how you did!

Friday slide at home workout.jpg

FRIDAY SLIDE!

>>> Odd circuits (1 & 3 & 5) complete 3 rounds of 30 seconds exercises with a 10-30 second break depending on your ability/condition; Even circuits (2 & 4 & 6) complete 8 total rounds tabata style-- 20 seconds on, 10 seconds off (alternate listed exercises). <<<

EQUIPMENT NEEDED:

  • Dumbbells (3-10 lbs.)
  • Yoga mat or beach towel
  • Paper plates (or really anything that will slide on your surface-- manilla folders, furniture movers, paper towels, whatever you have around the house that will work!)
  • OPTIONAL: Yoga Mat (or beach towel)
  • OPTIONAL: Kettlebell (15+ lb)- see the exercises with an *... they can all be done with a KB.
  • Timer

ESTIMATED TIME: 35 minutes

VIDEO INSTRUCTION: (you'll be asked for a password. It's ‘freedecember’):

AFTER WORKOUT:

  • stretch (see a couple ideas on the private pinterest board-- feel free to ask for an invitation)
  • drink lots of water (you should drink 8-12 cups per day)
  • eat something within 30-60 minutes
  • login the workout into My Fitness Pal-- make sure you're logging these as circuit training

POST YOUR TIME & FEEDBACK TO THE COMMENTS.

Day 5 #HEALTHYSTYLEHOLIDAYS

Hard to believe it's already Friday and here's the 5th day of the challenge! How is everything going? Are you keeping up with the workouts and clean eating? Let Them Eat Clean has some awesome meal plans in store today so hop on over and check them out!

All 30s WOD.jpg

**WOD 11/7**
ALL 30s WOD

>>> Complete 30 seconds for the entire list of exercises. Take a 10-20 second break between exercises. Repeat 3-5 times. <<<

EQUIPMENT NEEDED:

  • 3-8 lb. dumbbells (use for squats)
  • Bench or Stairs
  • OPTIONAL: Yoga Mat (or beach towel)
  • Timer

ESTIMATED TIME: 20-35 minutes

AFTER WORKOUT:

  • stretch
  • drink lots of water (you should drink 8-12 cups per day)
  • eat something within 30-60 minutes

POST YOUR TIME & FEEDBACK TO THE COMMENTS.

Now head on over to Let Them Eat Clean to get your nutrition on for the day!