February 24, 2014

Hannah'sHeroShred 5 - Hitting Everything in Half an Hour

A time Challenge for enhancing your strength endurance abilities. A.k.a. Build muscle and cardio speed while shredding fat and strengthening the core.



THE WORKOUT:
There are 6 Combos of exercises. Complete each combo 2 times.

Combo 1:
30 High Knee jog - 10 Lunge Jumps -10 Push-Up Jumps

Combo 2:
4 Sumo Burpee Feet Claps - 4 Froggy Business - 4 Boat-Ups - 2 V-Ups - 4 Boat-Ups - 2 V-Ups

Combo 3:
30 Mountain Climbers - 10 Vertical Leaps - 10 Close-Grip Push-Ups

Combo 4:
4 Hand-Release Push-Up Jump Burpee - 4 Scorpion Push-Up Plank Twist - 4 James Bond Boat-Ups - 2 James Bond V-Ups - 4 James Bond Boat-Ups - 2 James Bond V-Ups

Combo 5:
30 High Knee Jog - 10 Side Lunge Hops - 3 Triangle Push-Ups

Combo 6:
4 Push-Up Plank Twist Burpee - 4 Half Burpee Tuck Jump - 4 Leg Raises - 4 Frog Press - 4 Leg Raises - 4 Frog Press



HOW TO:

Combo 1:
High Knee jog -


Lunge Jumps 



Push-Up Jumps




Combo 2:


Sumo Burpee Feet Claps -



Froggy Business -



Boat-Ups -
V-Ups 

Combo 3:
Mountain Climbers -



Vertical Leaps -



Close-Grip Push-Ups





Combo 4:
Hand-Release Push-Up Jump Burpee -




Scorpion Push-Up Plank Twist -



Boat-Ups -




James Bond V-Ups (point your hand gun between your legs)









Combo 5:
High Knee Jog -
Side Lunge Hops -
Triangle Push-Ups











Combo 6:

Push-Up Plank Twist Burpee -



Half Burpee Tuck Jump -





Leg Raises -





Frog Press

February 17, 2014

HannahWarriorShred 34 - 10minute

No time for that good hour workout?

That's okay, cause you can still do a maintenance workout to help you not lose any muscle from all the hard work you have put into it.

But you have to really push yourself hard with little to no rest for 10 minutes - which like, 1% of your day, maybe??


Option A: do a 10 minute AMRAP

Option B: do 4 Rounds for time

(Do which ever one you have time for)


Do it:

30 High Knee Jogging in place
15 Romanian Lunge Jumps (15 reps each leg)
30 High Knee Jog 
15 Split-Iron-Man-V-Ups
30 High Knee Jog
15 Hand-Release Push-Up Jumps
REPEAT!!




How to:

High Knee Jogging in place (bring left knee up as high as possible, quickly bringing right knee up as high as possible = 1 rep)



Elevated Lunge Jumps (15 reps each leg)






Split-Iron-Man-V-Ups (start with just your butt on the ground and your limbs slightly above the ground, then raise your legs spread apart in a 'V' shape and open palms go between your legs and face the wall in front of you - pretend you can shoot with a blaster gun through your palms like Iron Man)



Hand-Release Push-Up Jumps (start in push-up position, lower entire body to the ground, lifting hands off the ground,then push your entire body off the ground as you push up = 1rep)

February 13, 2014

Hannah'sHeroShred 4 - Burn the Arms and Legs for A Strong Core

This is a time challenge workout with no equipment. 


It took me about a half hour to complete.

Do 1 Round:

Intermediate/Advanced Hero:
60 Jump Rope Rotations
60 Jump Squats
20 Lying Down Leg Raises
20 U-Boats
30 Dive Bombers
30 Lunge Jumps
30 Dive Bombers
30 Lunge Jumps
20 Toe Touch Crunch to Iron Man Split V-Ups
60 Jump Tucks
60 Jump Rope Roatations

Beginner Hero:
60 Jump Rope Rotations
30 Squats
10 Lying Down Leg Raises
10 U-Boats
20 Dive Bombers
30 Lunges
20 Dive Bombers
30 Lunges
10 Toe Touch Crunch to Iron Man Split V-Ups
30 Jump Tucks
60 Jump Rope Roatations


How do you know which level you are at?
If your form is correct the entire time you are doing the modification of the exercise then you can try the intermediate/advanced level.



Intermediate/Advanced How-To:
Jump Rope Rotations

Jump Squats



Lying Down Leg Raises



U-Boats (draw a "U" with your legs - one "U" equals one rep)




Dive Bombers





Lunge Jumps






Toe Touch Crunch to Iron Man Split V-Ups






Jump Tucks







Beginner/Modified How-To:
Jump Rope Rotations (see intermediate/advanced)



Squats



Lying Down Leg Raises (see intermediate/advanced)
U-Boats (see intermediate/advanced)




Modified Dive Bombers 





Lunges (ignore the dumbbells, though you are more than welcome to add them if you have mastered your lunging form)

Toe Touch Crunch to Iron Man Split V-Ups (see intermediate/advanced)

Jump Tucks (see intermediate/advanced)