Let the sweat "Fall" workout!

Friday, October 18, 2013

Happy Happy Friday Friends!

Wow, this week has flown by and it is football time again! We are headed to College Station this weekend to watch the Aggies Beat The Hell Out Of Auburn. Whoop! What are you up to this weekend?

I told you yesterday that fall has arrived in Austin, and I am loving it! The wonderful weather inspired the name for this total body HIIT workout. Study after study have shown the benefits of working at a high intensity for a shorter amount of time so this workout puts those studies into practice with a high intensity cardio segment and a high intensity strength circuit. I did this yesterday evening and I am definitely feeling it in my legs today!

For the strength circuit, choose a weight that is challenging by rep 8 and almost impossible to finish rep 12. You want to move quickly from one exercise to the next with little to no rest until you complete the entire circuit. You can take a moment to rest at the end before you begin your next round! Enjoy!

Exercise Breakdown:

Kettlebell clean and press

Start with legs slightly wider than hip distance apart holding kettlebell in one hand. Lower down into a squat position. Perform and upright row bringing the kettlebell to your shoulder and straightening the legs. Flip the kettlebell behind the wrist and press overhead keeping the knees slightly bent and using them to propel the dumbbell overhead. Bring kettlbell back down to the shoulder, flip the grip back to an upright row position, and lower the kettlbell in between legs.

Side lunge with a shoulder press


Start with the dumbbell in the right hand with feet together. Step out with left leg and lower into a side lunge reaching the dumbbell towards your left foot and sitting your weight back into your heels. Press off of your left foot to come back up to standing and press the dumbbell overhead. Repeat 12x's on one leg and then switch sides.

Squat with a bicep curl


Begin with feet hip distance apart and dumbbells by your side. Lower down into a squat like you are setting down to large suite cases. Press our of your squat and curl dumbbells towards shoulder to perform a bicep curl.

Skull crusher with leg extension


Lie down on your back with your arms extended up over your shoulders like in picture c. Bend elbows bringing dumbbells down towards your ears keeping your elbows over your shoulder. Straighten the arms back up to the starting position. The picture above shows a basic skull crusher. If you would like to add a little core work, you can add in a leg extension. Begin by bringing your legs up to a table top position. As your elbows bend, extend your legs out to a 45 degree angle. As you straighten your arms back to your starting position, bring your legs back into table top position. Make sure your back does not arch up off of the mat as you extend the legs.

Mountain Climbers


Begin in a plank position with shoulders directly over your wrists. Pull your knee in towards your chest keeping a flat back. Return foot to starting position. Perform 20 reps on each leg.

There you have it! You should be dripping with sweat and feeling the burn by now. Enjoy!

I hope everyone as a great weekend.

In health,

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