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Total Body Workout

Lazy Sunday Bodyweight Circuit Workout

Heya fitties! Sometimes, a workout is the very last thing you want to be doing, especially on a lazy Sunday afternoon, I get it… this bodyweight circuit is perfect for those occasions when you really don’t feel like hitting a sweat or even getting your butt off the couch! Keep in mind that setting aside as little as 10 minutes to get your body in motion can be greatly beneficial & even get you pumped & motivated to keep going even when once you’re done with this circuit, in this case, why not squeeze in an extra circuit?

WARNING: don’t get fooled by the name of this workout, if you push yourself and give your 100%, you can actually make this circuit quite challenging (higher and faster jumps, added weights, putting extra emphasis on performing with full range of motion engaging the muscles to their max., etc.). Also, keep in mind that you can repeat this set for a total of 2,3 even 4 times for a complete full bodyweight workout! READY?

What You’ll Need For this Workout

exercise mat
interval timer (you can also use the online interval timer)

Print or Save this Workout on your Phone

The “Lazy Sunday Bodyweight Circuit”: Workout Breakdown

Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!
Set up your interval timer to 10 rounds of 60sec/10sec. intervals
Complete 1 set of the exercises listed below, following the order in which they are shown (60sec. exercise/10sec. rest)
Your goal is to complete these exercises as quickly as possible, with minimal breaks in between each exercise while keeping a good form throughout the entire workout
If any of these exercises are too difficult for you, you can modify them with an easier variation or take longer breaks in between exercises (more than 10 sec. / example: 20-30sec. breaks) or again, shorten the exercise interval time (40 sec. instead of 60 for example)
Don’t forget to cool-down and stretch those muscles!
If you like, you can go ahead and complete 1-2 additional circuits.

The “Lazy Sunday Bodyweight Circuit” – Exercise Demos

>> Timer Settings: 10 Rounds/2 intervals: 60sec. exercise/10sec. rest

READY, SET, SWEAT!!!

Alternating front kick

Bird Dog *30sec./side

Squat Side Kick

Star Crunch

Chair Swing *30sec./side

Pushaway *30sec./side

Jumping Jacks

Prone YWT

Lateral Jumps

Moving Bridge

MFS Suggests…

Gymboss Interval Timer – NEW DESIGN –

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Workouts

Plankathon HIIT:
Get Rid of Fats Quick

written by Isabella Bazzara

It’s time for another HIIT (High Intensity Interval Training) session my friends, For those of you who are following the Bikini POW Challenge, this is your second workout of week 4 so make it count & push extra hard!

This HIIT is a plank marathon, hence the name: PLANKATHON! So get ready to get your heart rate up while tightening your core full blast!

Timer Settings

Set your interval timer to 12 rounds of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, I have set one up online for this workout: Plankathon HIIT Online Interval Timer.

Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about a minute) and repeat one more time for a total of 2 sets! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Exercise Breakdown

1. Burpee to Plank Jacks

1 Burpee – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Hop forward, bringing both feet beneath your armpits, landing into a full squat position, and jump up bringing your arms to the sky. Land back into a squat position & hop back into the starting plank position and perform 3 plank jacks – Start with legs together and just like a jumping jack, jump your legs apart and back together remaining in a plank position, keeping your core tight, supporting your lower back and your pelvis steady (keeping your body in a line – no hips up and down). Keep going until your time is up.

Perform 1 burpee followed by 3 plank jacks (the pushup is optional)

*note: this video is demonstrating a ratio of 1:5

2. Cross Knee Tuck

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards, bend your right knee and cross it towards your chest. Hold for a count and bring back to starting position. Repeat on the other side & keep going until your time is up.

3. Side-to-side hop + Touch-down

Starting in a standing position, feet together, hop laterally from one side to the other, as if you were jumping over an invisible rope on the floor. Touch down each time you land on one side. Keep going until your time is up.

*note: touch-down to the side of the floor (outer side of your foot) each time you land.

4. Plank + Alternating Leg Lift

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Keeping your body still, lift your right leg towards the ceiling, hold for a count, and slowly come back down. Repeat on the other side and keep going in this manner until your time is up.

5. Speed Jog (run in place)

Start in a standing position, feet hip width apart, knees slightly bent, arms bent to a 90-degree angle and hips slightly bent forward. Begin running in place, lifting feet of the floor and landing on the balls of your feet as quickly as you can. Keep running until your time is up.

6. Side Plank Crunch (R)

Start in a side plank position, keeping your body tight & straight from the elbows down to the ankles, with right elbow on the ground. Slowly lower your hips downwards until they nearly touch the ground and come back up into a plank position making sure that your hips aren’t moving forward or backward. Keep going until your time is up. Too hard? Try to perform this movement on your knees.

7. Toe-Touch Jacks

Start in a squat position with feet together, making sure that you’re sitting back and that your knees aren’t positioned over your toes. Touch your toes and quickly jump up opening both arms and legs, landing in a traditional jumping jack position. Jump back into starting position and keep going until your time is up.

8. Side Plank Crunch (L)

Repeat the Side Plank Crunch on your left side (as described above).

9. Invisible Jump Rope

Start in a standing position, feet a little over hip width apart and hand facing forward as if you were holding a jumping rope. Push off the ground with the toes of your feet and hop up, landing back down on the balls of your feet. Perform small circular motions with your wrists as you jump. Keep going until your time is up.

*note: you can do this exercise with or without a jump rope, have fun and mix it up with 1 leg jumps, cross jumps, etc.

10. Plank Climber

Starting in a front plank position, elbows bent underneath the shoulders, body in a straight line, core tight, looking downwards. Slowly lift up by placing your right hand on the floor, underneath your right shoulder. Next, bring your left hand to the ground as well. Then come back down bringing your right elbow back to the ground below your shoulder onto your forearm, next bring your left elbow down in the same manner as well, assuming elbow plank position. Continue this up-and-down motion until your time is up. Remember to switch sides during your next set, beginning exercise with left side instead.

*note: start by lowering your right arm to the floor during 1st set/left arm during 2nd set

11. Spiderman Plank

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Bend your right knee out to the side reaching for the outside of your right shoulder. Come back into plank position and repeat on the other side. Alternate sides until your time is up.

12. Rotating Plank

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Twisting throughout your entire torso, slowly rotate your body towards your right side bringing the right arm up towards the ceiling. Hold for a count and lower back down to starting plank position. Repeat on the other side. Alternate sides until your time is up.

MFS Suggests…

Gymboss Interval Timer – NEW DESIGN –

Better Workout. Better Results.

Get your Gymboss in the color of your choice.

16 comments

Workouts

Body Sculpting HIIT:
Routines For Fat Loss

written by Isabella Bazzara

It’s time for yet another fat burning, muscle toning and metabolism boosting workout! The Body Sculpting High Intensity Interval Training/HIIT workout will only take you about 15 minutes to complete, but don’t get fooled, this type of workout will get you ripped and shredded if you give it your 100%.

Timer Settings

You will need to set up your interval timer to 12 sets of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, you can use this Online Interval Timer.

Body Sculpting HIIT Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about 1 minute) and repeat one more time! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Body Sculpting HIIT Workout Infographic

Body Sculpting HIIT Workout: Exercise Breakdown

Burpee – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Hop forwards, bringing both feet forwards into a squat position, making sure your toes are positions in front of your knees. Quickly jump up, raising both arms up to the air and return to previous squat position then jump back to starting plank position and keep going in this manner until your time is up.
Modified V-Ups – start in upright seated position with hips and knees bent to a 90-degree angle and chest upright, bringing your knees up to the chest. Slowly lower both your legs and chest towards the ground, extending arms out to the side and straightening your legs while keeping your back slightly rounded to protect your lower back. Hold for a count and come back up to starting position.
Surfer Squat Jump – start in a standing position with legs open wider than shoulder width apart. Extend both arms over the legs, parallel to the ground and drop down into a squatting position as if you were balancing on a surf-board. Next, bringing your arms and legs in, jump up and rotate 180-degrees in the air, landing in the same position in the opposite way. Keep jumping from side to side in this manner until your time is up.
Alternating Superman – lie face down to the ground with both arms out in front of you. Raise your right arm and left leg up a few inches from the ground simultaneously, lengthening and strengthening your spine. Hold for a count. Come back down slowly and switch sides. Keep alternating from one side to the other until your time is up.
High Knees – start in a standing position with feet hip width apart. Begin running quickly while lifting your knees up as high as you can. Pumping in the opposite motion with your arms. Keep running as quickly as possible until your time is up.
Standing Leg Abduction (R) – start in a standing position with legs hip width apart, knees slightly bent and arms out to the side to find your balance. Raise your right leg up as high as you can to the side while keeping your foot flexed and body straight. Hold up for a count and slowly lower your leg down to starting position.
Mountain Climbers – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Bend one knee into the chest after the other, quickly alternating from side to side as quickly as possible.
Standing Leg Abduction (L) – repeat Standing Leg Abduction to the right (see instructions above)
Switch Backs – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Hop forward, bringing both feet beneath your armpits and jump back to starting position. Keep hopping back and forth until your time is up.
Russian Twist – sit on the floor with hips and knees bent 90-degrees. Bend your elbows outward and bring your hands together. Keeping your core strong and spine in a neutral position, twist your torso to one side, as far as you can and hold for a count. Reverse the motion in opposite direction. Keep twisting from one side to the other until your time is up.
Alternating Front Kicks – start off in a standing position with feet shoulder width apart. Shift your weight onto your left foot and slightly bend the knee. Draw your right knee up and extend your leg completely out (kick). Bring your leg back down and repeat o the opposite side, keeping your core tight.
Modified Pushup – start off by placing both hands slightly wider than shoulder width apart and bring both knees down to the floor. Hold a straight line from your knees up to your shoulders. Next, bending the elbows, lower your body down until you almost touch the ground with your chest. Hold for a count and push yourself back up to starting position.

MFS Suggests…

Gymboss Interval Timer – NEW DESIGN –

Better Workout. Better Results.

Get your Gymboss in the color of your choice.

10 comments

Fitness Fitness TIPS Workouts

Printable Workouts:
Free Plans for Your Home Gym

written by Isabella Bazzara

We all love a little variety when it comes to working out! Today, I’d like to share 5 awesome bloggers who offer Free Printable Workouts (by the way, I do too, check them out HERE). Enjoy these links and please let me know if you know of other places to stumble upon more awesome printable workouts!

1) Check out Nicole’s Infographic Printable Workout Database (pumps&iron)

She has a cool variety of workouts you can choose from (HIIT, bodyweight, abs, etc.)

2) Browse through Pinterest’s “Printable Workout” Boards & find all sorts of goodies! (Pinterest)

My Board is up there too!!

3) I’m sure that you’ve heard of Casey from Blogilates!

If not, make sure you have a look at her wide workout selection (videos and printables); they are all so fun yet challenging!

4) If you’re into HIIT & Bodyweight workouts like me, check out Caitlin’s blog (fitfabcities)!

She also has her own Youtube workout videos!

5) Last but not least; find some more good workouts over at Kim’s blog (keepitmovingfitness)!

Just like Casey from blogilates, Kim also offers Free monthly workout calendars!

MFS Suggests…

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences.

5 comments

best elliptical workout for weight loss HIIT

Fitness Fitness TIPS Workouts

Elliptical Workouts for Weight Loss:
Lose Fats and See Results

written by Isabella Bazzara

Many people do not realize the full potential of an elliptical workout.

Sure, you can get on the machine and go through your normal workout, but in most cases, there is much more to the fat burning benefits of this popular exercise equipment. One of the greatest advantages of an elliptical workout is that you can utilize numerous muscles in one session. While increasing your cardio workout, you can incorporate most major muscle groups, including your upper torso and arms.

This makes for an extremely efficient workout; however, in time, your body will become accustomed to your workout routine and you will begin to burn fewer calories for the same effort.

The best way to maximize any workout program is to occasionally add some variety and utilize your muscles in a different way. Throw in a new workout once or twice a week and you will not only stave off boredom, but you can make your current routine much more effective. In addition to using new exercise routines, it is important to not go too fast on the machine. When you race through an elliptical workout, you are not fully engaging your muscles to do the work; momentum carries part of the load which, of course, means you are not getting the most effective workout possible.

Best Elliptical Workouts for Weight Loss

If you want to add a new twist to your workout consider short intervals at high intensity (HIIT)!

With this type of workout you need to adjust your elliptical machine to its lowest resistance and set the incline either at its lowest point or with only a small incline. After an initial warm up, you can begin the interval training.

Using your interval timer, increase resistance until you feel like you are working at almost your full capacity, keep at this level for 30 seconds to 2 minutes, and then drop back to an intensity level of about a 2 or 3 difficulty level for an equal amount of time. Following every third intense interval, reduce intensity and pedal backwards. Continue with your interval training for approximately 27 minutes, and then cool down for 3 — 5 minutes.

27-Minute Elliptical HIIT Meltdown!

Time	Intensity
0-2min. warm-up	2-4
2-3min. high intensity	7-10
3-4min. low intensity	2-3
4-24min. (HIIT)	Repeat 2-4min. (10 x)
24-27min. cool-down	2-4

When you utilize various intensity levels, you can help increase the effectiveness of your workouts. There are many different ways that you can put new life into your elliptical sessions. In fact, some of the ellipticals by Proform even offer workout apps to help you track and maximize your workouts. The important thing is to use proper form and keep your workouts as efficient as possible.

**For more Fat Shredding Workout Routines & Free Monthly Workout Programs, you may like to subscribe to my newsletter (right below)! You will also receive your Free Daily Fitness Logs + new articles & extra goodies straight to your inbox!

MFS Suggests…

Gymboss Interval Timer – NEW DESIGN –

Better Workout. Better Results.

Grab your Gymboss in the color of your choice.

18 comments

Workouts

The “Lose-the-Last-10-Pounds” Workout: Phase 2 !

written by Isabella Bazzara

Photo Credit: Bhakti Iyata / Model: Justina Kerth

The Lose-the-Last-10-Pounds Workout:

Part 2, week 5-8

It’s time to finish off that fat for good! This 8-week plan from “The Women’s Health Big Book of Exercises” is designed to help you finally shed those last few hard-to-lose pounds.

Make sure you combine these workouts with a healthy and clean diet & you’ll be on your way to reaching your ideal weight sooner than you think!

Click HERE to View Part 1 (week 1-4) or HERE to Download a Printable Version of Part 1

How To Do This Workout ?

Do the weight Workout 3 days a week, resting at least a day between each session
Do the Cardio Workout immediately after each Weight Workout
Prior to each workout, do the warmup
For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension in your muscles the entire time.
The exercises are to be performed as part of a group. Instead of completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of time, then move to the next exercise (ex. 1B), continue in this matter until you complete all of the exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full sets.
If any of the given exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps.

Click HERE for FREE PRINTABLE PDF version of this workout

(see the PDF file above for complete Exercise Index/Description)

WARM-UP

*For the overhead triceps stretch, perform as directed; only hold the stretch for just 1 second, and release. Then repeat with your other arm. That’s one rep.

WEIGHT WORKOUT (week 5-8)

*For the single-leg side plank, perform the exercise as instructed (exercise index above), but instead of keeping your top leg elevated for the duration, raise and lower it slowly as you hold your position.

CARDIO WORKOUT

You can perform this workout on a treadmill, stationary bike, or outside on the sidewalk. Before each workout, warm up for 5 minutes by walking or cycling. The workout is divided into three parts:

Part 1: Exercise for 5 minutes at an intensity that’s about 75 percent of your best effort.

Part 2: Exercise for 2 minutes at an intensity that’s about 85 percent of your best effort.

Part 3: Exercise for 3 minutes at an intensity that’s about 65 percent of your best effort.

Perform each part in succession without stopping to rest. Once you’ve completed each part one time, start over again with Part 1. Repeat the entire process two times, so that you’ve done each part of the workout three times. On your final round, add an extra 5 minutes to Part 3. That is, instead of going for 3 minutes, go for 8 minutes.

Lose the Last 10 Pounds: Diet Tips

(additional tips to help you shred those last pounds)

CLICK HERE FOR MORE FREE PRINTABLE WORKOUTS!

MFS Suggests…

The Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more.

1 comment

The Lose The Last 10 Pounds Workout | | myfitstation.com

Workouts

Pinterest HIIT Workouts:
Best Cardio Exercises at Home for Beginners

written by Isabella Bazzara

The Lose The Last 10 Pounds Workout | myfitstation.com

The Lose-the-Last-10-Pounds Workout

Part 1, week 1-4

So you are wondering “how to lose the last 10 pounds”?

We all know that those last 5, 10, 20 stubborn pounds can be the hardest to get rid of! This 8-week workout program from “The Women’s Health Big Book of Exercises” is designed to help you finally shed those last few hard-to-lose pounds for good while getting in tip-top shape! Make sure you combine these workouts routines with a healthy and clean diet & you’ll be on your way to reaching your ideal weight sooner than you think!

How to Lose the Last 10 Pounds: Workout Breakdown

Do the weight Workout 3 days a week, resting at least a day between each session
Do the Cardio Workout immediately after each Weight Workout
Prior to each workout, do the warmup
For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension in your muscles the entire time.
The exercises are to be performed as part of a group. Instead of completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of time, then move to the next exercise (ex. 1B), continue in this matter until you complete all of the exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full sets.
If any of the given exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps.

Let’s get started, shall we?

(see the PDF file above for complete Exercise Index/Description)

WARM-UP

*For the overhead triceps stretch, perform as directed; only hold the stretch for just 1 second, and release. Then repeat with your other arm. That’s one rep.

WEIGHT WORKOUT (week 1-4)

*If the plank or side plank is too hard, try the modified version instead (bending your knees to the floor).

CARDIO WORKOUT

You can perform this workout on a treadmill, stationary bike, or outside on the sidewalk. Before each workout, warm up for 5 minutes by walking or cycling. The workout is divided into three parts:

Part 1: Exercise for 5 minutes at an intensity that’s about 75 percent of your best effort.

Part 2: Exercise for 2 minutes at an intensity that’s about 85 percent of your best effort.

Part 3: Exercise for 3 minutes at an intensity that’s about 65 percent of your best effort.

Done with week 1-4? Keep going with Part 2 of “The Lose the Last 10 Pounds” Workout Program!

Kick-Start your Weight Loss: MFS Suggests…

The Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more.

39 comments

Workouts

Total Body HIIT Workout:
Full Body Exercises for Beginners

written by Isabella Bazzara

Today’s Total Body HIIT Workout

Start off with a 20 minute cardio session (I did 21 minutes of High Intensity Interval Training, HIIT, using my Gymboss Interval Timer). Next: Complete 3 sets of the following exercises, I like to do circuit trainings to keep my heart rate up by completing one set of each exercise (no break in between), then take a short break (1-2 minutes) and repeat the whole circuit 2 more time!

Exercise Circuit & (repetitions)

Stair step ups (12-15/side)
Db. lying rows (10-12)
Hip thrusts (this is an advanced move, try the bridge if you are a beginner) (12-15 + 12-15 pulses/side)
Db bench press (10-12)
Modified V-ups (with bent knee) (10-12)
Cable kickback (I used a rubber band elastic) (10-15/side)
Russian twists (with dumbbell) (24; 1 rep = right & left twist)
Bicep curl, triceps extension, shoulder upright row (alternating between 3 sets) (12-15)
Hip crossover (24; 1 rep/side)
Bird-dog (12-15)

And don’t forget to give your body a good stretch!

Have fun!

MFS Suggests…

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences.

5 comments