Blizzard Bash Workout!

No Need For Any Gym Equipment Here, all you need is some space, a mat, a flight of stairs, two hand towels, a hardwood or smooth tile floor, and a chair or bench to do triceps dips on! ¬†Enjoy the storm BOSTON ūüôā

or Check out video on YOUTUBE

Warm Up

1 minute Downhill Skiers

1 minute Speed Skaters

1 minute Cross Country Skiers

1 minute Snow Boarders

1 minute Mountain Climbers

Round 1- Complete 3 Sets

Perform set reps for each exercise as quickly as possible, rest one minute between sets.

10 Single Leg Squats on Stair (1o each leg)

1 Flight of Stair Climb Push-ups

20  Towel Hamstring Curls (heels on towels)

20 Towel Pikes (toes on towels)

40 Wall Drill High Knees

40 Toe Taps to Stair

20 Explosive Reverse Lunges  (foot on towel, 20 each leg)

20 Plank Saws (toes on towel)

Round 2- Complete 3 Sets

30 seconds of each exercise, 10 second break between exercises, and 1 minute break between sets

1.  Push-up, side crawl right, Push-up, side crawl left, repeat

2. Jump Squats

3. Bench Triceps Dips

4. Lunge Jumps

5. Burpees

6. Alternating Lateral Lunges

Round 3- Complete 3 sets

Complete the following exercises for set reps, do not rest between exercises, rest 1 minute between sets.

20 Meter Bear Crawl

20 Bicycle Crunches

20 Leg Raises

20 Scissor Kicks

20 Kriss Cross at 45 degrees

20 Flutter Kick Crunch Hold

20 Side Plank Hip Dips

20 Plank Jacks

20 Side Crunches (each side)

20 Superman Back Extensions

SPRINT TO A TIGHTER CORE!

Workout # 5- Bikini Body Abs

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Complete the following exercises:

100 mountain climbers

1 minute sprint 0% incline

100 bicycle crunches

1 minute sprint 1% incline

100 plank jacks

1 minute sprint 2% incline

100 scissor kicks

1 minute sprint 3% incline

100 Russian twists

1 minute sprint 4% incline

50 Floor Wipers

30 second sprint 5% incline

50 Atomic Sit Ups

30 second sprint 6% incline

50 Side Plank Hip Dips (50 each side)

30 second sprint 7% incline

50 Reverse Crunches

30 second sprint 8% incline

 

Keep Calm and Work It Out.

Workout #3 – Sky’s Out Thighs Out

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Complete 5 rounds , of 20 reps of each the following 10 exercises

20 Front Squats

20 Jump Squats

20 Walking Lunges

20 Jumping Lunges

20 Quadruped Squat Lockouts

20 meter Sled Push

20 Sumo Squats

20 meter Bear Crawl

20 Lateral Lunges (10 each side)

20 Side to side, jumping floor touch lunges

 

 

Upper Body Workout. Push. Pull. Grind

Workout #4: Sun’s Out, Gun’s Out.

 

images-7

Set 1, complete 3 rounds:

10 reps Barbell Push Press

15  reps Barbell Chest Press

20 reps Overhead Triceps Extensions

25  reps Bench Triceps Dips

Set 2, complete 3 rounds:

1o reps Pullups or Assisted Pullups

15 reps Bent over Barbell Rows

20 reps Lateral Shoulder Raises

25 reps Hammer Curls

 

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 ūüôā

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 ūüôā ¬†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