Want a great HIIT workout?

    Try this shit out and let me know how you feel after.

    • 5 minute warm-up jog
    • 10 (20-second) sprints + 30 Bodyweight Squats at the end of each sprint. Rest 30 seconds’ in-between sprints. 
    • 2 minutes of walking lunges
    • 30 “Box-jumps” –superset with- 30 step-ups (15 each leg). Rest 30 seconds and repeat for a total of 3 sets.
    • Shuffle-squats (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
    • Side Lunges (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
    • 100 High-Knees
    • Cool-down jog/walk

    Courtesy of Megan Donnelson Jensen. 

    This is what I look like after 1 set of box jumps and step ups.

    Here is a strength workout that could help you guys can try today?

    Try it out today, idk.
    Maybe i’ll post another work out tomorrow so it’s not like a rushed thing or something.

    *Remember to warm your bodies up prior to starting your lifts that way you can get your body ready, you don’t want to hurt yourself!! 

    • Squats 4x8
    • Leg press 4x8
    • Flat BB bench 4x8
    • Incline BB press 4x8
    • Military Press 3x8
    • Seated lateral raises 3x8
    • Over head extensions 3x8
    • Pull downs 3x8
    • Standing calf raises 3x8
    30 Days of Weight Loss Challenge: Day 8

    Your workout routine?

    I am a gymrat. I pretty much live in the gym. :)
    I work out Monday through Saturday.

    I prefer working out in the mornings because I like to keep my meals timed. :p

    When I get to the gym, I usually do a warm up which is 250-500 rotations on jump rope then I stretch. I really make sure I stretch all my muscles, especially the ones that I would be training that day.

    Everyday is different.
    Some days I focus on my shoulders, chest, and rear delts, others I work on quads, hammies, and calves.

    After I get through lifting weights - I run an ab circuit 3-5x through. Each ab circuit contains 5 different exercises with at least 20 reps. 

    Once that’s finished I hop on the a cardio machine and do 30 minutes of cardio. 4x a week it’s stair master at a moderate speed and 2x a week it’s the elliptical at HIIT. 

    The time averages in the gym. It varies from 1.5 - 2 hours. It just depends. Remember and keep in mind that I have a different goal then a lot of fitblrs do and I have a strict regimen tailored for me and my body. 

    Then. I wrap up with a cool down of stretching and downing my tasty chocolate milkshake flavored protein shake. 

    This morning.

    Leg day! Followed by abs and a post cardio HIIT workout.


    Warm up on the Leg Press.

    1. Hack Squats
    2. Leg Press
    3. Leg Extensions
    4. Morning Glory
    5. Lying Leg Curls
    6. Leg Press Calf extensions
    7. Seated Calf raises
    I am not one for gym photos


    but I managed to snap one! Great work out this morning

    Todays workout:

    1. Incline Barbell Press
    2. Flat DB Flyes
    3. Cable Crossover
    4. Standing Military Press
    5. Seated Lateral Raises
    6. Reverse DB flyes
    7. Close Grip Bench
    8. Overhead DB Extensions
    9. Tricep Pushdowns 
    10. Abs
    11. Post Cardio workout (15 minutes HIIT, 10 minutes regular cardio)
    12. Stretch