28 Day Summer Shape Up: Day 20 – “Playground Workout”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #20

“Playground Workout”

For the last week of this challenge everyone should be aiming to get in twice daily workouts. Aim for some extra cardio every morning followed by something extra every afternoon or evening.  For today’s workout find a local playground, preferbly by a large field. Get ready to have some fun and sweat it out at the same time! (This workout can also be done in gym if needed)

*Videos again are available @getkristenfit Facebook and Instagram.

 

Warm up with a perimeter run around the whole field field.

Complete each circuit 3x through.

Circuit 1:

20 step ups or box jumps onto bench or another landing

20 push-ups ( on ground, feet elevated on bench or swing, or on incline to modify)

20 single leg get ups from low step or bottom on a slide

20 body rows hanging from a swing

20 sit-ups ( try decline from the top of a slide, lock feet in place)

1 minute plank (find any thing, balancing if possible)

1 perimeter run

Circuit 2:

20 second flexed arm hang from monkey bars or other bar (try pull-ups if you can)

20 Bulgarian Spilt Squats (back foot up on landing or swing, 10 each leg)

20 knee tucks or pikes from high plank, feet on swing

20 triceps dips from parallel bars or from a bench

20 hanging knees to chest, straight leg raises

1 perimeter run

28 Day Summer Shape Up: Day 18 – “Cardio Ass Kicker with Mini Bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #18

“Cardio Ass Kicker with mini bands”

This cardio interval workout with surely kick your ass both literally and figuratively.  Here are a few more exercises that you can do with just one tiny piece of equipment.  Get ready to get Kristen fit 🙂

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit.  Complete four rounds of the circuit. First round do  1:30 seconds of each exercise, second round do 1 minute of each, third round do 30 seconds of each, and last round do 10 reps of each.  Complete reps as fast as possible without losing your form.  Rest no more than 1 minute between rounds 1-2 and 2-3, and take no rest between rounds 3-4.

 

Mini Band Squat Jumps (band 2 inches above knees)

Mini Band Cross Country Runs ( band on ankles, make sure feet stay flat)

Mini Band Criss Cross Hops (bands on ankles)

Mini Band Lateral Hop Step Touch (band on ankles, start with feet together press out to one side, and feet back together)

Mini Band High kKnee Runs (band 2 inches above knees)

Mini Band Repeaters (band 2 inches above knees, 1/2 the time of each leg)

Mini Band Snowboarders (band 2 inches above knees, squat touch floor, 180 degree jump, back into a squat)

Mini Band Plank Jacks (band on ankles, high plank, jump feet out and in)

 

Enjoy!

Coach K
Remember to post feedback on this workout here, on Facebook, or to my email kristen@getkristenfit.com!

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 17 – “7 minute 6 pack abs w/ mini bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #17

“7 minute 6 pack abs with mini bands”

Get ready to burn up those abs with a side of glutes/ outer thighs 🙂  Burn baby burn! This core workout is  a perfect finisher for a strength workout.  After lifting (think core exercises like dead lifts, front squats, pull-ups and overhead presses), crush this ab session, then finish with some interval training for the ultimate fat burn!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit:

1 minute mini band bicycles (band 2 inches above knees)

1 minute side lying oblique crunches, elbow to knee (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique crunch pulses, pulse top half (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique v-up’s (30 seconds each side, band on ankles, keep feet hip width apart)

1 minute leg raises (band on ankles, keep feet hip width apart)

1 minute full body crunch into 45 degree extension (band on ankles, elbows to knees then shoot legs straight out at 45 degrees)

1 minute high plank feet walk outs (band on ankles, alternate stepping out with right out with left and in, then out left out right)

1 minute high plank shoulder taps (band on wrists/under palms, tap hand to opposite shoulder, keep hips still)

 

Finish your fat burning session with some sprints to really get those abs to pop:

Complete 7-12 rounds of 20 second all out sprints w/ 1 minute recovery in between.  (sprint then walk back to finish or on treadmill)

Can’t run? Substitute any high intensity cardio option (should be anareobic by the end of 20 seconds)

 

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 16 – “Mini Bands Upper Body Burn”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #16

“Mini Bands Upper Body Burn”

This workout is a great complement to yesterday’s workout, but same thing goes : don’t  be fooled, it is tougher than it looks! These mini bands are perfect to take on trips with you. No excuses! Never miss a workout!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete 1-3 rounds of the following exercises:

20 Mini Band Speed Bag Circles (20 each direction, band on wrist)

20 Mini Band Chest Pull Aparts (holding both ends of band)

20  Mini Band Single Arm Lat Pulldowns (20 each arm, hold still one end overhead, pull down the other)

20 Mini Band standing  overhead triceps extensions (20 each arm, hold still one end behind neck, pull up other end)

10 Mini Band Walls Climbs (4-6 steps ups and down = 1 rep, band on wrists)

10 Mini Band Planks Walks ( 10 steps left and right = 1 rep, band on wrists)

20 Mini Band Seated Row (20 each arm, band over shoe, pull opposite end)

20 Mini Band Push-up ( step right push, step left push up, each pushup = 1 rep, band on wrists)

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 15 – ” Booty Bands part 1″

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #15

“Booty Bands – part 1”

This workout is just a little warm up to get your used to using your mini band. Don’t  be fooled, it is tougher than it looks!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

Videos of these exercises here:

https://www.facebook.com/getkristenfit?ref_type=bookmark

To complete this workout you must do 3 rounds.

Start with the band on your ankles.

1. Lateral Band Walks  x 20 right/left

2. Monster Band Walks x 20 forward/backward

3. Band Side Taps x 20 right/left

Move band to thighs, just a couple inches above knees

4. Band air squats x 20 reps

5. Side Lying Clams (knees apart, feet stay together) x 20 right

6. Side Lying Clams ( hovering whole top leg and lift) x 20 right

7. Side Lying Clams (hover and straighten out top left and lift) x 20 right

(repeat 5-7 on the left)

8. Glute Bridges (feet and knees hip width apart) x 20 reps

Move band to feet, over shoelaces

9. Side Lying Hip Flexor x 20 right/left

Get Your Bands Here:

www.performbetter.com/webapp/wcs/stores/servlet/TopCategories1_10151_10751_-1?kbid=7355&img=pb_banner_300x250_9-28-2010.jpg

28 Day Summer Shape Up: Day 12 – Sexy Sixteen

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #12

“Sexy Sixteen”

To complete this workout do 16 reps of each of the following 16 exercises.  Run on the treadmill for 16 calories ( or substitute in 2 minutes of high intensity cardio).  Repeat for a total of 2-4 rounds.

 

16 Overhead Press (Barbell)

16 Squats (Barbell on shoulders)

16  Side Shoulder Raises (Dumbbells)

16 Front Shoulder Raises (Dumbbells)

16 Deadlifts (Barbell )

16 Bent Over Rows (Barbell)

16 Biceps Curls (Dumbbells)

16 Alternating Reverse Lunges (Barbell on shoulders)

16  Chest Press (Barbell)

16 Alternating Side Lunges (Dumbbells)

16  Overhead triceps extensions (Dumbbell)

16  Triceps Kickbacks (Dumbbells)

16 Glute Bridges (Barbell on hips)

16 Sit Ups

16 Leg Raises

16 Russian Twists

 

 

28 Day Summer Shape Up: Day 11 – Fitness Test 2

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #11

“Fitness Test 2”

1. Perform max reps of full extension chin-ups. If you can’t do chin ups, do assisted chin-ups select a weight that is challenging.  Complete 3 sets with 90 seconds rest between sets.    Report total reps in each set.

2. Perform max amount of hanging leg raises. Option 1 is to perform hanging from chin up bar.  Option 2 is to use the Roman Chair.  Complete 3 sets with 90 seconds rest between sets.  Report total reps in each set.

3.  Find your lowest single leg get up. Set up a step with about 6-7 risers on each side.  Sit  down on step, keep on foot flat on floor, lift the other leg up and hold so foot does not touch floor.  Without using your hands, try to stand up using only one leg.  Repeat for 5 reps on each leg, then remove one riser from each side.  Continue with 5 reps at each height until you cannot perform any reps.  Report # of risers at lowest point for each leg.

4.  Set up two objects (cones or  some thing like a can of you are at home) on the floor, 10 meters (or 10 paces) apart. Set a timer and see how many times you can side shuffle from one end to the other in 30 seconds, always keeping hips forward and knees bent in a half squat.  Bend down and touch the object each time.  Report how many lengths you do, count both directions individually.

5. Find your max amount of full burpees in 1 minute.  Set a timer for 1 minute.  Perform as many full burpees as possible. Chest must touch the floor on each down, and your must jump with hands overhead on each up.  Report total number of full burpees completed.

6. Treadmill endurance test.  Start a treadmill at a speed of 4.0 on a 2% incline. Every 30 seconds increase speed by 0.2.  Continue increasing speed every 30 seconds until you can no longer hold the pace. Report highest speed attained for 30 seconds.

Please post your results here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

Additional parts of this workout will be posted on the Wall of  Get Kristen Fit Mobile App.  Make sure to download for iPhone or Android and check out the wall.

28 Day Summer Shape Up: Day 9 –

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Day 9

 “Absolutely Abs”

Check out the video to this workout on Facebook:

https://www.facebook.com/getkristenfit?hc_location=timeline

1 minute plank (add alternating leg lift for a challenge)

50 crunches

50 side crunches right

50 side crunches left

 

1 minute right side plank (add elbow to knee crunch for challenge)

1minute left side plank “ “

50 toe touch crunches with legs straight up to ceiling

50 alternating right to left toe touch crunches

 

1 minute mountain climbers

100 bicycle crunches

 

1 minute hollow hold (break into segments if needed)

50 hollow rocks (break into segments if needed)

50 bicycle legs (back and shoulders flat)

 

1 minute reverse plank hold

50 leg raises

50 flutter kicks

 

1 minute see saw plank

50 Russian Twists

50 Atomic Sit Ups

 

Please post your feedback on this workout here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

28 Day Summer Shape Up: Day 8 – Treadmill Interval Smackdown

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #8

“Cardio Interval Smackdown”

Lets get our heart rates pumping before adding in our strength components on this one.   Rest and recover  only when needed but make sure to push yourselves, never get too comfortable!  Make sure to start with a light dynamic warm-up! Like the one here:

getkristenfit.com/2014/05/20/workout-10-strength-training-for-core/

Workout: 

Round 1

1/4 mile run flat grade on treadmill

20 Dumbbell Squat Thrusters  (squat into shoulder press)

20 Sumo Squat High Pulls u kettlebell or dumbbells ( wide squat into an upright row)

20 Chest Press Leg Raises with barbell or dumbbells ( lying on back, chest press with double leg raise)

20 Bicycle Crunches

Round 2

1/4 mile run 4% incline on treadmill

20 jump squats

20 floor touch side to side lunges

20 mountain climbers

20 bicycle legs Russian Twists

Round 3

1/2 mile run flat grade on treadmill

10 Dumbbell Squat Thrusters (squat into shoulder press)

10  Sumo Squat High Pulls u kettlebell or dumbbells ( wide squat into an upright row)

10 Chest Press Leg Raises with barbell or dumbbells ( lying on back, chest press with double leg raise)

10 V-sit ups, or regular sit ups

Round 4

1/2 mile run 4% incline on treadmill

10 jump squats

10 floor touch side to side lunges

10 Burpees

10 Jackknife reverse crunches (legs out parallel to floor, bend knees into chest that stamp feet up to ceiling!)

Please post your time to complete all 4 rounds here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

Additional parts of this workout will be posted on the Wall of  Get Kristen Fit Mobile App.  Make sure to download for iPhone or Android and check out the wall.

28 Day Summer Shape Up: Day 6 – “Seven Stations”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #6

“Seven Stations”

This total body workout will be a great finale to our first week of the 28 day challenge! Remember only 6 strength workouts this week, Sunday will be a long cardio day, as we have tons of miles to make up to meet our 600 mile goal!

To complete this workout you must do 3 rounds.

Round one: start at station 1 and complete the circuit as many times as possible for 3 minutes. Rest for 30 seconds-1 minute then move on to station 2. Continue with stations 3-7 ,then rest for 90 seconds-2 minutes.

Round two: begins with 2 minutes of the circuit at station 1 followed by a 30 second rest before moving on to 2 minutes at station 2 and so on. After round 2 rest 1 minute.

Round 3 is a continuous round starting back with the circuit at station 1. Complete 1 minute of each circuit without any rest between stations. Enjoy!

 

Station 1

6 push-ups

12 crunches

12 leg raises

 

Station 2

6 tuck jumps

6 squats

6 jump squats

 

Station 3

3 plank walk outs with push-up (start standing, hands to floor, walk out to plank, push up, walk hands back to feet, stand up to vertical = 1 rep)

2 speed burpees (no push-up, no jump)

10 mountain climbers

 

Station 4

10 meter crab walk

6 triceps dips

10 hand to opposite foot taps in crab position (hips up)

 

Station 5

5 wide push ups

10 second plank hold

5 Bullfrogs ( high plank, jump feet in to hands, lift hands but stay low in squat, jump legs back out= 1 rep)

 

Station 6

10 toe jumps (stand by wall, 10 quick jumps aiming to touch spot high on wall)

10 hot squat jump (drop into low squat, lift onto toes, and hop, maintaining squat position)

3 star jumps

 

Station 7

4 full burpees

10 bicycle crunches

10 atomic sit-ups (sit up, and bring knees to chest at the same time)