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30-Minute Full Body Workout

30-min workoutTools Needed:
Dumbbells or Barbell
Kettlebell or Dumbbell
Resistant Band (I use Bodylastics)

Directions:
This workout has 4 couplets. Do each exercise for 40 seconds, then rest for 20 seconds. I use the GymBoss Interval Timer for my workouts. Do each couplet 3 times through before moving to the next couplet. You can rest 60 seconds between couplets.  If you stick to the interval times, you can do the whole workout under 30 minutes.

Click on the exercise to see video instruction. Remember! No REST besides what your interval times gives you and the 60 second break between couplets! Get ready to SWEAT!

Box Jumps 
Thrusters

Jump Rope
Assisted Pull Up (or pull downs)

Diagonal Knee to Elbow
Bicycle Crunch

Kettlebell Swing
Step-back dumbbell lunge

This workout is part of  LiveXFit show, Episode 21, on liveexercise.com, available on Roku and Samsung TV.

 

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Fat Burning Bikini Workout

snatch overhead lunge

This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.

#1 COUPLET 
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest

#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest

#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds

#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest

#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS   or PLATES)
60 Seconds Rest

Complete 3 Rounds

Smokin’ Shoulders Workout

smokin' shoulders

This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….

This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!

CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:

10 Push-presses
10 Thrusters
10 Dumbbell Lateral Raise
10 2-Count Mountain Climber

Repeat 5 Times

1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!

lower body blitzThis was one of the segments we did on LiveXFit at LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…

Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.

Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).

The Lower Body Blitz:

  • 10 OVERHEAD SQUATS
  • 10 OVERHEAD STEPBACK LUNGES
  • 10 BURPEES

REPEAT 5 ROUNDS
– OR add 3 round to your existing weight routine. 

How-To

Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.

overhead squat  Screen Shot 2013-11-13 at 9.21.34 AM 

Overhead Stepback Lunges:

overhead lunge Screen Shot 2013-11-13 at 9.23.15 AM

If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!

SARAH: Glute & Thigh Workout

Screen Shot 2013-06-24 at 12.40.22 PMIt’s time for another custom Designer Whey workout!! I asked YOU guys what kind of workouts YOU wanted. Then, each week, I pick one and create a new custom workout named after that person! Today’s workout is called Sarah, dedicated to Sarah Parker from FitBetty.com.

Sarah writes “I would love to have a good workout to get my legs/glutes/thighs in better shape! I always need help in this area, and it’s time for me to shuffle up my workouts again! Love weights, bodyweight, and plyometrics, kettlebells…it’s all good!

Well, Sarah! Ask and you shall receive!

Sarah Glute & Thigh Workout

What you’ll need: Barbell & 15lb-20lb dumbbells (or kettlebells)
Tip: Click on the links of each exercise to watch video instruction.

butt and legs1 Warm Up

2 Power Moves

3 Glutes & Quades LEFT

3 Glutes & Quades RIGHT

The Finale

*Repeat Entire Workout 4 Times Through.

Follow @Fit_Betty on twitter and see how she liked this workout!

Here’s the workout graphic to Pin or Share! 🙂

Sarah Workout

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Get for YOUR Own Custom Workout

YOUR workoutAs you know, Steve and I create workouts for many different brands. One of our jobs this month is to create fresh, new workouts for Designer Whey – and we decided do something new and make YOU the star!

That’s right, this month we will be selecting workouts YOU suggest! AAAAND we are going to name that workout after YOU! We tested this out on facebook and got a GREAT start there, so now we are extending the request right here.

Simply tell us what type of workout you would like (in the comments below) – AND be sure to list YOUR facebook, twitter, blog or website so we can credit you!! 6 OF YOU will be chosen.  Read the rest of this entry

Hail Mary Workout

bring you to your kneesIf I had to guess, Steve named this “Hail Mary” because it brings people to their knees. 🙂 Although praying will not make this easier, doing it more often will. Practice makes perfect!

Complete the following exercises as quickly as you can, with as little rest as possible. Do them in segments, chop them up, take a breather, shake it out – just as long as you get it done and you limit your rest! Do this workout for time to ramp up your intensity. Then come back to it another day and see if you can beat your time. Click on links to see video demonstration.

Hail Mary Workout

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