FRIDAY'S 19min HIIT Abs

Abs are beautiful. They are an amazing and highly important part of the body. They support your ENTIRE body in more ways than most know. They help your posture. They take away back pain (if they're strong enough, if not then they need to be worked on!) Yes, I am completely guilty of neglecting my abs, cause I am feeling some lower back discomfort. So, trainers, fitness models, and fitness obsessed people that I have researched, say that if you get your abs strong, you won't feel back pain or have so many back problems. I want to believe this, so I'm going to go for it!

By the way...

But every day I have to remind myself, not just once or twice, but a hundred times that...

So...

At any rate, this workout will get your hear rate up and feeling a burn in the abs!

Note, this workout uses weights to make it more challenging, at least for myself. Cause not adding some extra resistance, I feel like I'm not doing anything, and it takes way too many boring reps to get to that burning sensation. With that mentioned, these exercises can be done using absolutely no equipment whatsoever! So even if you don't have weights you can use on hand, you can still do this right in the comfort of your home! Or hotel room? Or guest bedroom at somebody's house for the holidays?

FRIDAY'S 19min HIIT Abs:

1min - 4 Weighted V-Ups 

1min - Right Side Crunch 

1min - Left Side Crunch 

1min - 4 Russian Twist Boat-Ups to 6 Scissors

1min - 2 Mogul Planks to 2 Plank Jacks to 2 Reach-Behind Planks

1min - 2 Push-Up Knee-Ins (have Dumbbells in your hands then roll-over) to 2 Wght't Bicycle Sit-ups 

1min - Right Side Crunch 

1min - Left Side Crunch 

1min - Alt. 10 Weighted Side Plank Lifts (hold weight on your hip)

1min - U-Boats (sitting, lean back on forearms and draw a "u" in the air with feet together)

1min - Hanging Knee-ups (OR W/out equipment do Leg Raises on floor)

1min - 5 Weighted Side Plank Reach-Under

[Optional Rest 1min]

1min 2 Weighted Split V-Ups to 4 Knee Hugs

1min 4 Jackknife to 2 Knee Hugs

1min - 2 Spider-Man Planks to 2 Side-to-Side Foot-Tap Plank to 2 Plank Twists

1min - Resisted Frog Press

1min - Right Side Crunch 

1min - Left Side Crunch 

1min - 4 Explosive Push-ups to 4 Mt. Climbers 

WEDNESDAY'S 24min HIIT Workout

Changing up the routine just a little, but still incorporating a lot of the same "Better Than Running Exercises," cause I'm not all that big I on running. But these HIIT workouts are better than running, because it keeps your body guessing and not getting bored, and thus burning loads more fat, instead of burning muscle.

WEDNESDAY'S 24min HIIT Workout:

Do 12 Rounds of 2min Intervals

2min - Sumo Squat Jumps 

2min - Pull-ups

2min - Weighted Sumo Squat Jumps 

2min - Alt. Push-up Row to Single-Arm Clean & Press

2min - 4 Lunge Jumps to 4 Jack Squats 

2min - Explosive Push-ups

2min - 2 Spider-Man Planks to 2 Plank Jacks to 2 Plank Twists

2min - 4 Weighted Bicycle Sit-ups to 2 Weighted V-Ups

2min - Weighted Sumo Squats

2min - 10 Left Romanian Lunge Jumps to 10 Right side

2min - 2 Push-up Knee-In to 4 Jump Squats 

2min - Close-Grip Push-up Burpee with Alt. Roundhouse Kick

Good job! You've just revved up your metabolism into fat burning mode!

Now stretch for at least 5min!

TUESDAY"S Better Than Running Workout 5

Today was kind of rough finding motivation to workout. 

And I thought of one of my fitness inspirations: 

Cause, let's be honest, it never seemed like the right time to do so, even though each one of those times would have been perfectly fine times to workout. I  mean, it's not like I'm going to die missing my two and half hour mark for my next little protein meal by working out over that time. Cause...

So fuel up shortly after the heart pumping session!

Still, days come, like today and yesterday where you feel like you can't get it right. So let it go. Know that it can't be perfect.

But no matter what, we have have to do what works best for us and not be afraid to take chances and just do it anyways!

So, here's to facing fears and worries and just pushing onward!

This is about a half hour power through, you might even be able to faster than that? Otherwise, beginners, slash the reps in half and do your best!

TUESDAY'S Better Than Running Workout 5:

80 Double Under Jump Rope 

60 Jump Squats 

40 Weighted V-Ups

20 Push-up Claps

20 Lunge Jumps

40 Romanian Lunge Jumps

60 Sumo Squat Jumps 

80 Double Under Jump Rope 

20 Explosive Push-ups

20 Push-up Knee-In

40 Romanian Lunge Jumps 

60 Plank Jacks

80 Double Under Jump Rope 

60 Jack Squats

40 Weighted Knee-Ins

20 Push-up Plank Twist

MONDAY'S Better Than Running Workout 4

Getting the heart rate up feel AMAZING! And absolutely refreshing! I can feel the fresh oxygen flooding through my veins, especially after the workout is done. 

You know you nailed the workout when you feel fresh oxygen flowing throughout your body hours after the workout. So good job! Pat yourself on the back! And even if you don't feel like it was a good workout AT LEAST YOU TRIED! Cause, a poor workout is better than none at all!

I must warn you, this workout is at an intermediate/advanced level. It's hard and wickedly magnificent! If you really want a challenge, try this workout two times through!!

Now, beginners, slash the reps in half or even in fourths (see bottom of this post for an example) and if you are up for the challenge repeat the workout for 2-3 rounds with the reps cuts, so you can complete the exercises in smaller numbers and it's so much easier, yet still effectively challenging for your level!

MONDAY'S Better Than Running Workout 4:

60 Sumo Squat Jumps

20 Push-up Claps

60 Sumo Squat Jumps 

80 Mt. Climbers 

60 Seated Row

20 Plank Jack Push-up

60 Jump Squats

80 Seated Row

60 Jack Squats 

20 Alt. Single-Arm DB Burpee

60 Mt. Climbers

80 V-Ups 

60 Jumps Squats 

20 Hand-Release Push-up Explosion

NOTES:

Push-up Claps - even do a modified version on your knees.

Seated Row - start heavy then go lighter so you can keep going without resting too much.

Plank Jack Push-up - even do a modified version on your knees and just plank jack the hands instead of the feet.

V-Ups - start kind of heavy then go lighter, so you're not resting too long - you still might rest long, even without weights with those least 20-40, but definitely on the last 10-20 pick some light weights again and try to finish with them in hand (even the last 5 reps, I give you a thumbs up)!

Hand-Release Push-Up Explosion - as you are pushing off the the ground, eplode your ENTIRE body feet and hands) off the ground and land softly back on your belly and repeat!

BEGINNER'S VERSION:

15-30 Sumo Squat Jumps

5-10 Push-up Claps

15-30 Sumo Squat Jumps 

20-40 Mt. Climbers 

15-30 Seated Row

5-10 Plank Jack Push-up

15-30 Jump Squats

20-40 Seated Row

15-30 Jack Squats 

5-10 Alt. Single-Arm DB Burpee

15-30 Mt. Climbers

20-40 V-Ups 

15-30 Jump Squats 

5-10 Hand-Release Push-Up Explosion 

SUNDAY'S 26min HIIT Abs

Needed to feel my core burn with almost every rep, so that's what I did!

Just don't get caught like this guy till the last reps of...

Always use perfect form with each and every exercise, even if you have to take breaks to let your strength and energy re-boost.

SUNDAY'S 26min HIIT Abs:      Do 3 Rounds (of 1min AMRAPS)

1min Weighted Bicycle Sit-Ups

1min 2 Scissors to Reverse Crunch

1min 4 Flutter Kicks to Knee Hug

1min 10 Elbow Plank Hip Dips to 4 Plank-Ups

1min Left Opposite Limb Lift (lie on back and raise left arm and right leg up to meet toward the ceiling - and hold a light weight in hand)

1min Right Opposite Limb Lift (raise right arm and left leg - and hold a light weight in hand)

1min 4 Spider-Man Plank to 4 Extended Plank Side-to-Side Foot Tap to 4 Plank Twist

1min 2 Weighted V-Ups to 2 Weighted Split V-Ups to 2 Russian Twists

1min Rest

Cash-Out with 18-20min Cardio-Strength Training 

SATURDAY'S Sneaky Sweat Session: Legs

Living in an apartment with no gym and being unable to afford going to a gym forces one to be creative with what she does have to work with! I have to avoid big movements and jumpy movements, but still get my heart rate up, and still get some muscle burning sensation and still get sweaty.

So, what does a girl do?

Static Exercises. And some small movement exercises that don't even have walking involved!

Like my favourite: Sumo Squats!!

 It's all in upping the number of reps you do till you feel the burn and feel your muscles ready to fail, but you push for just a couple more.

SATURDAY'S Sneaky Sweat Session: Legs

100 Sumo Squats

50 Romanian Lunge (1/2 each leg)

50 Seated Row

20 Reverse Lunge Burpee with Push-Up Knee (alternate sides) [no jump]

50 Single-Arm DB Swing (1/2 ea. Side)

50 Alt. Single-Arm Clean and Press

100 Reverse Squat 

50 Right Side Crunch

50 Left Side a Crunch

20 Front Kick Burpee with Push-Up Plank Twist (alt. Sides) [no jump]

50 Single-Arm DB Swing

50 Close-Grip Push-Up

100 Weighted Sumo Squat

50 Right Side Crunch

50 Left Side Crunch

20 Roundhouse Burpee with Push-Up Kick-Through [no jump]

50 Romanian Lunge

50 Seated Row

THURSDAY'S Better Than Running Workout 3

How fast can you go without losing proper form????

Do 1 Round:

60 Romanian Lunges (1/2 each side)

50 Push-ups 

60 Mt. Climbers

50 Seated Row 

50 Reverse Lunge Knee-Up

60 Mt. Climbers

60 Sumo Squat Jumps 

30 Single-Arm DB Swings

50 Seated Row

50 Romanian Lunges (1/2 each side)

60 Mt. Climber

THURSDAY'S Chest n Legs Circuit Training

Start-Up:      Do 1 Round

5 Burpees

10 Alt. 2 Crow Plank to Push-up

5 Cindy = 5 Pull-ups to 10 Push-ups to 15 Squats

10 Pistol Squats 

Rest 1-2 min

Strength Step-Up:    Do 2-3 Rounds 

30 Weighted V-Ups

30 Lunge Jumps

15 Chest Press

30 Sumo Squat Jumps 

15 Single-Arm DB Swings

30 Frog Hops

15 DB Flyes

WEDNESDAY'S Better Than Running Workout 2: Legs n Abs

I'm just going to cut to the chase....

Note: depending on your fitness level this could take an hour. This did not take me a full hour, but I added some extra ab exercises at the end of the Ab Circuit, cause I felt like it, and that put my workout just a little over an hour. So, I am feeling quite satisfied.

WEDNESDAY'S Better Than Running Workout 2: Legs n Abs

Circuit 1: Legs On-Fire - Do 2 Rounds

50 Sumo Squat Jumps 

50 Push-ups 

50 Squat Jumps 

25 Pull-ups

50 Romanian Lunge Jumps (25 reps each leg)

50 Seated Row

50 Weighted Reverse Squats 

25 Push-ups 

1min Rest

Circuit 2: Ab Love (meaning it works on them love-handles)

45 Weighted V-Ups

45 Side V-Ups aka Side Crunches (45 each side)

75 Superman 

60 Russian Twist (30 each side)

45 Side Crunch (45 each side)

45 Leg Raises

Note: you can do one circuit for you workout and do the other circuit the next day if you don't have time to the whole workout. Nothing wrong with that! I mean, you know what they say, "A bad workout is better than no workout"!

Also, beginners, you can just do 1 Round of Circuit 1 OR split the reps in half and do 2 rounds of the halved version.

TUESDAY'S Better Than Running Workout 1

I was reading an article that listed most of these exercises as, "Exercises That Burn More Fat than Running;" and I decided to try them out myself wth push-ups being part of the workout, cause I want to work on my push-ups.

Better Than Running Workout 1:

15 Dumbbell Swings (each side) [OR 30 Kettlebell Swings]

50 Push-ups

50 Seated Row [I used dumbbells]

20 Burpees

1min Sprint back and forth 

1min Jump Rope

1min Sprints

1min Jump Rope

2min Cindy = 5 Pull-ups to 10 Push-ups to 15 Squats

50 Jump Squats 

50 Sumo Squat Jumps 

30 Lunge Jumps

NOTE: you will need to rest 10-60 sec between exercises, depending on you fitness level

THANKFUL Sweaty Circuit Training

I almost didn't workout on Thanksgiving day, but restlessness got to me by 19:30 and I couldn't not get alone by myself for a half hour-ish sweat session!

THANKFUL Sweaty Circuit Training

Warm-Up:   10-10-10-10

Double Squat Jack Half Burpee

Close-Grip Push-Up

Skater Lunge (1/2 ea. side)

Rest 2 min

Strength On-Fire:   12 min HIIT

2 min - 2 Lunge Jumps to 2 Squat Jumps to 2 Push-Ups

2 min - Alt. 10 Reverse Lunge (each side)

2 min - Sumo Squat

2 min - Alt. Single-Arm Clean and Press

2 min - Alt. 10 Single-Arm Bent-Over Row (each side)

2 min - Reverse Squats

Rest 2-3 min.

Step-Up Abs:    12-6

Romanian Lunge (each side)

Plank-Ups

Side Plank Lift (each side)

Sumo Squat Toe Touch

Resisted Single Leg Press

Resisted Frog Press

SOME HARD-TO-FIND HOW-TO'S:

Resisted Single Leg Press

Resisted Frog Press

FRIDAY FITNESS: FullBody Burn Off

Burn, burn, burn! 

Getting breathless and sweaty and exhausted...that's the mission. That means it's working and we're getting stronger.

Burn, burn, burn!

That's the goal every time we hit the "workout" button in our daily agendas. This is not a game!

FRIDAY'S FITNESS: At-Home Circuit Training 

FullBody Burn Off:

Warm-Up:    8min AMRAP

10 Lunge Jumps

10 Squat Jumps

10 Push-ups 

10 Single-Arm Bent-Over Row

Strength-On-Fire:    20-20-10-10

Sumo Squat

Alt. Single-Arm Clean & Press

 Reverse Squat

Close-Grip Push-ups 

Knee Tucks

Leg Lifts

Ab Step-Up:    20 Reps each

U-Boat

Knee Tucks

Mountain Climbers 

Leg Lifts

Bicycle Sit-Ups

Plank Jacks

Resisted Single-Leg Press

Resisted Frog Press

Mogul Plank

WORKOUT WEDNESDAY: Arms & FullBody Circuit Training

Happy Wednesday folks! It's a great day to start fresh, to start again, to keep going, to stay positive, to want your dreams more!

Don't let anyone or anything stop you! Sometimes you have to kick your excuses in the face and be stronger than them, even when you're work environment is being surrounded by chocolate and candy. Seriously, though, I sell that stuff right now, and it's a real self-control exerciser! Every day is a challenge and you decide who's going to win your present desire or your future desire. 

One thing that helps me is remembering that: "Today's choices decide the future," (by someone I am afraid I do not remember).

And LIVE WITHOUT REGRETS 

WARNING: The following workout could take you up to an hour or more or less, depending on your fitness level. So. You may want to break it up into 1-4 separate workouts.

And this next imagery quote is true, even if I am not a true CrossFit nut, but I am nuts over HIIT and heart pumping, circuit training and pushing myself...

WEDNESDAY'S WORKOUT: Arms & FullBody Circuit Training 

Warm-Up:         10-10-20-10-10

Jump Squats Knee Strike

Close-Grip Push-Ups

Pull-Ups

Rest 2-3 min

16min Tabata Arms:

                             1min                             |.             1min

         2 Lunge Jump to 2 Squats Jump.    |.         Sumo Squat

         5 Lat Raise to 5 Front Raise.             |.          U-Boat

          5 Flye to 5 Bicep Curl.                      |.           Sumo Squat

           5 Jack Squats to 2 Pistol Squats.    |.        Seated Row

         2 Skull Crushers to 2 Wght'd V-Ups.  |.        Sumo Squat

            4 Dips to 4 Hanging Knee Ups.       |.        Tricep Kickback

   4 Curtsy Lunge to 2 Squats (alt. Sides).    |.        2 Scissors to Reverse Crunch

         Alt. Single-Arm Clean and Press.        |.         Close-Grip Push-Ups

Rest 3min

Strength On-Fire:       4 Rounds

10 Chest Press

30 Weighted Bridge Lift

12 Weighted V-Ups

6 Alt. Single-Arm KB Swings

Rest 3min

Cash-Out:         12min HIIT

2min -->. 4 Curtsy Lunge to 4 Reverse Squats

1min -->.  Seated Row 

1min -->.  Seated Knee Tuck

1min -->.  Dips

1min -->.  Frog Press

              REPEAT

Stretch:    5-8min

Some hard to find how-to's:

U-Boat

Frog Press:

MAKING MONDAY: Legs and Ab Circuit Training

Today, I had to break my workout into two parts, because I didn't start my workout soon enough before work. But that's okay! It just means I get to fire up my metabolism twice!

Circuit Training Part 1:

Warm-Up A:     Do 4 Rounds

25 Sumo Squats

25 weighted V-Ups

25 Jack Squats

Rest 3min

12min Tabata Abs:

1min.                         30sec

Bicycle Sit-Ups.  |.   Left Bent-Over Row

Reverse Crunch. |.  Right Bent-Over Row

Leg Lifts.             |. Close-Grip Push-Up

KneeHug Sit-Ups | Close-Grip Push-Up

RussianTwist Sit-Up|Close-Grip Push-Up

Side Plank Lift.      | Close-Grip Push-Up

Side Crunch.        |. Close-Grip Push-Up

Crunch&ToeTouch | Close-Grip Push-Up

7-8 Hours later...

Circuit Training Part 2:

Warm-Up B:      12-6-6-6-6

Close-Grip Push-Ups

Lunge Jumps

Pull-Ups

Sumo Squat Roundhouse Kick

Rest 3min

Strength On-Fire: 4 Rounds

50 Sumo Squats

20 Left Bent Over Rows

20 Right Bent Over Rows

50 Reverse Squats

20 Weighted V-Ups

20 Reverse Crunch

THURSDAY'S TOUGH: Legs n Butt Circuit Training

I did not want to workout this afternoon but I gently and kindly forced myself.

Warm-Up:

4 Rounds

12 Romanian Lunges

12 Lunge Jumps

12 Weighted Squats

Step-Up 12min AMRAP

20 Single-Arm KB Swings

20 Push-ups 

20 Squat Jumps

20 Weighted V-Ups

MMA Cardio Blast-Off:

4min Rounds 3 times.

THURSDAY'S THOUGHT: Anchors Are...

I don't know why, but Anchor's are just so great!

Why?

Plus...

And...

Not to mention, Anchor's represent hope, in that hope Anchor's the soul to keep going despite the storms of life.

TUESDAY'S CIRCUIT TRAINING: Legs, Arms n Abs

Supposed to be going to bed, I mean I was following asleep at 9pm. But the being the stubborn me that I am I chose to work on my book till 11pm. 😧😵😂

So then I proceeded to do my nightly routine that every healthy person has (???) - brush teeth, floss, wash face, etc.

I was thinking, "All right, Hannah, off to bed!"

But then I was like, let's go to the other room and do some squats!

I had post that! It cracks me up, but basically when I don't have a workout plan...umm...squats? And push-ups?

Yeah, they're the first things I end up starting with!

Anyways, I turned on the stopwatch...and just went with it (making the goal to get in at least 100 push-ups in there somewhere!)

Tuesday's Circuit Training: Legs, Arms, n Abs:

50 Squats

15sec Downward Dog

25 Push-ups 

50 Sumo Squats

15sec Downward Dog

25 Push-ups 

1min AMRAP of 4 Squats to Alternating 4 Dragon Lunges (stay low!)

15sec Downward Dog

25 Close-Grip Push-ups 

10 Reverse Lunge to Knee Up (ea. side)

15sec Downward Dog

10 Reverse Lunge to Knee Up (ea. side)

15sec Downward Dog

25 Triangle Push-ups 

Cash-Out Stretch:

30sec Downward Dog (yoga)

30sec Left Pigeon Pose (yoga)

30sec Right Pigeon Pose (yoga)

30sec Seated Left Hamstring Stretch

30sec Seated Right Hamstring Stretch

30sec Butterfly 

30sec Downward Dog (yoga)

15sec Upward Dog (yoga)

15sec Downward Dog (yoga)

Cash-Out Abs:

1min Plank

20 All-the-Way-Back Knee Hugs

30sec Plank

20 Russian Twist Sit-Ups

15sec Plank

15sec Downward Dog (yoga)

15sec Upward Dog (yoga)

5 Dive Bomber Push-Ups

15sec Downward Dog (yoga)

15sec Plank

MONDAY'S Short-On-Time 10min Intervals Workout

My day is disappearing way to fast! 

I can so far squeeze in a quick intense 10min workout between jobs...

10min of Intervals Workout:

1min Push-Ups

1min Squats

1min Dumbbell Swing

1min Shoulder Press

1min Jack Squats

1min Pull-Ups

40sec Weighted V-Ups

20sec Plank

40sec Weighted V-Ups

20sec Plank

1min Downward Dog (yoga pose)

1min Plank

SHOOTING SUNDAY: Aim High

I've always believed in the importance of dreaming big and following your dreams, even if you seem miles and miles, even planets away from making that or those dreams come true.

All of these trips and falls along the way are how you learn and grow to be better  for dreams. Each of us just has to choose what to do every time we fall - stay down? Give up and take the road you know you're not meant for? Or stick with your goals to attain your dream!

This reminds me of one of my heroines from my Remmington Pirates book series, Martha Remmington.

Martha Remmington grew up hunting for game with her brothers and cousins. She favored the bow and arrow over the musket.

This scene I am about to reveal is still a work in progress, seeing as I know it's in the countryside in England somewhere, but of Bath or Portsmouth?? I don't know. I haven't figured that part out yet. And I am debating whether she's wearing a dress or male clothes in this scene???

I guess I won't know until I figure out where this scene takes place in the Remmington Pirates series.

THE SCENE:

            A dense forest dripped with the rain fall, as there was breathing and the beat of a person running. Martha, three and twenty years old, long hair, dark brown eyes, dressed in male clothes, she glided through the trees, a bow and arrows strapped to her shoulder.

            She slowed, crooked her head, listening.

            A dense forest dripped with the rain fall, as there was breathing and the beat of a person running. Martha, two and twenty years old, long hair, dark brown eyes, dressed in male clothes, she glided through the trees, a bow strapped to her shoulder.

            She slowed, crooked her head, listening.

            A man suddenly jumped out from behind some pine trees with a dagger and attacked Marty. Instinctively, pulling the bow from her back, she blocked the man’s hand holding the dagger. She kicked him in the shin and hit his upper arm with the end of her bow. He growled, swinging his blade at her anew. She attempted to dodge, but he still slit part of the skin above her hip. Fresh blood leaked through her clothes. She kicked his thigh, pounded the side of her fist across his face and whacked the bow across his neck. He dropped to the ground unconscious. Breathless, she ran away, pressing her palm into her wound. “I need to bandage this up,” she mumbled to herself.