Tag Archives: HIIT

Friday Fifties

30 Aug

If you ever want to really challenge yourself, try doing sets of fifty for time!

I observed some fellow gym-goers last week completing a similar set of exercises.  I decided to give it a try and see how I would do.  I decided not to time myself but rather set my pace by my perceived exertion, resting when I needed to.  As I was working with a partner (always motivating!) and had to share equipment, resting when we needed to allowed us to keep pace with each other.  I was happy that I was able to complete the circuit and finishing strong.  Next time, I will do it for time.

  • Bench Jumps
  • Pull Ups (assisted)
  • Kettlebell Swings
  • Push Ups
  • Walking Lunges (50 each leg)
  • Inverted Row
  • Prone Hip Extension
  • Ball Wall High Push
  • Burpees

Have a great weekend!


Another Wicked Wednesday Workout

28 Aug

Today left me and a friend cursing like sailors 3/4 of the way though the workout.  8 Tabata rounds left us completely wiped out!

Warm up: 2 miles treadmill and dynamic movements such as butt kickers and knee ups

Tabatas  ([20 sec work: 10 sec rest] + 1 min rest) x8

  1. Jump Squats (modify – squats)
  2. Push Ups (modify – push ups on knees)
  3. Jump Lunges (modify – alternating lunges, walking lunges or single leg lunges)
  4. Burpees (modify – inchworm/caterpillar)
  5. Assisted Pull Ups (modify – rowing)
  6. Crunches (modify – bosu or ball crunches)
  7. Mountain Climbers (modify skipping)
  8. Kettle Bell Swings (modify – squats)

We finished with a long stretch, which was VERY welcome by the end of this long workout!


Workout, August 12

12 Aug

Today’s workout consisted of combining compound, closed-chain exercises (except the pull-up which is a compound open-chain exercise) and high intensity intervals known as HIIT.

After a gradual warm up on the treadmill by starting at a walk and building up over 12 minutes to a run, I continued on to a series of dynamic movements including:

  • Standing leg swings (both front to back and side to side)
  • Arm circles
  • Walking knee ups
  • Walking butt kicks
  • Dynamic lateral flexion with over head arm extension
  • Jogging knee ups
  • Jogging butt kicks
  • Karioke

My workout consisted of the following, repeated four times with little to no rest:

  • 12 pull ups (I do assisted pull ups using the P90X pull up assist)
  • 24 pushups (some modified to the knees towards the end of the third and fourth rounds)
  • 36 air squats
  • 48 medicine ball wall alternating front twist throws
  • 2 minutes running at 8mph on the treadmill

I finished with one hour of power yoga that included several sun salutations, lots of hip and hamstring openers and lots of cool-down static stretches.

Stay fit so you can say you can lift a gold medal weight lifter!  Photo by Don Halina CC-BY-ND-NC

Stay fit so you can say you can lift a gold medal weight lifter!
Photo by Don Halina CC-BY-ND-NC

I always start my day with an Isagenix shake mixed with fresh or frozen fruit.  I loved the Creamy French Vanilla Isalean shake mixed with fresh mangos this morning.  Post workout, I enjoyed a mix of the Hibiscus Want More Energy and Cleanse For Life powder as my recovery drink.

Stay healthy and fit!


Forty, Fit, and having Fun!


Forty, Fit, and having Fun!

Daily Cup of Yoga

tips, tools, & wisdom on yoga, fitness, & technology

Run Eat Repeat

Running Weight loss Healthy Living

It's How You Put it Together...

Forty, Fit, and having Fun!

Forty, Fit, and having Fun!

The Great Fitness Experiment

Fun and Crazy Fitness Antics with Uncomfortable Overshares

Conditioning Research

Forty, Fit, and having Fun!

The Fitnessista

At-Home Workouts, Fitness Plans and Healthy Living Tips

Oh She Glows

Forty, Fit, and having Fun!

Chi Running Blog

Forty, Fit, and having Fun!


Forty, Fit, and having Fun!

Christopher McDougall

Forty, Fit, and having Fun!

Comments on: Bliss Blog

Forty, Fit, and having Fun!

Forty, Fit, and having Fun!