Personal Training

The 480 Workout + Recipe Ebook

Posted on by Naomi

Hey guys! I am so happy you all enjoyed my tips on kicking your workouts up a notch. Have any of you tried any of the tips? Over the weekend I performed hand elbow plank climbers like I usually do, but instead of being on the ground, I elevated my feet on an aerobic step with 2 risers. Yeah, that kicked it up a notch! 


I hope everyone had a great weekend. I am currently sipping on some ‘healthy hot chocolate’ I just mix the ingredients below and heat up in the microwave for a yummy treat!

  • 1/2 C unsweetened almond milk
  • 1 packet stevia
  • 1-2 T unsweetened cocoa powder
  • 1/4 C water
Like I mentioned in my last post, I have really been working on these assesments. I am so thrilled to be helping you all reach your goals! If you are interested in either a fitness or nutrition (or both) OR a 4 week workout plan, feel free to shoot me an email seeing what is the best option for you and your goals.

I wanted to give you all a fun workout today that is based soley on TIME. You will be working against time throughout this whole bodyweight workout. 

I love including workout challenges such as this in my weekly routine because it helps me stay focused and my competitive nature can truly take over. It helps me to perform better and beat personal goals. These workouts are extremely effective and can compliment any regular workout routine. I would NOT do this workout combined with any sort of weight training because I really want to work at a HIGH intensity. It may look easy, but trust me, this will kick your butt.

Benefits:
  • The intensity level will be HIGH the whole time because you are working against time, thus you will be at that ‘metabolic’ fat burning zone
  • Training at this high intensity will improve the improve the efficiency of the different metabolic pathways. Metabolic conditioning focuses more on the AFTERBURN of the activity rather than how many calories one burns during the actual activity itself. 
  • By training metabolic style, your body can transform into a fat burning maching, causing you to constantly be burning, even when sitting down
  • This workout is FUN
  • This workout looks easy but is extremely challenging.
  • It can be done anywhere, no gym required!



What is the 480 workout?
During this body weight workout you will be progressively increasing training volume. You will be starting off at a ‘base’ of 2 reps per exercise and work your way up to 10 reps per exercise (increasing by 2 each set) and then continue back down the pyramid to reach 2 reps per exercise. It’s a real challenge because of the total workload, and having to do each repetition with near perfect technique (which I want you to always strive for!) WHen you have completed this workout you will have done 480 repetitions!! 


FOCUS. WORK HARD. DON’T LET YOUR MIND TAKE OVER AND LET YOUR BODY DO THE WORK!


***Make sure you are properly warmed up prior to jumping right into this workout


Warm up-Repeat 3x through

  • 20 jumping jacks
  • 20 seconds jog in place
  • 20 (total) mountain climbers
  • 10 bodyweight squats
  • Stretch!!

THE 480 WORKOUT
2 push ups
2 squats
2 squat jumps
2 burpees
2 floor jacks
2 high plank shoulder taps
2 jump lunges
2 shoulder push ups


4 push ups
4 squats
4 squat jumps
4 burpees
4 floor jacks
4 high plank shoulder taps
4 jump lunges
4 shoulder push ups

6 push ups
6 squats
6 squat jumps
6 burpees
6 floor jacks
6 high plank shoulder taps
6 jump lunges
6 shoulder push ups

8 push ups
8 squats
8 squat jumps
8 burpees
8 floor jacks
8 high plank shoulder taps
8 jump lunges
8 shoulder push ups

10 push ups
10 squats
10 squat jumps
10 burpees
10 floor jacks
10 high plank shoulder taps
10 jump lunges
10 shoulder push ups


10 push ups
10 squats
10 squat jumps
10 burpees
10 floor jacks
10 high plank shoulder taps
10 jump lunges
10 shoulder push ups

8 push ups
8 squats
8 squat jumps
8 burpees
8 floor jacks
8 high plank shoulder taps
8 jump lunges
8 shoulder push ups

6 push ups
6 squats
6 squat jumps
6 burpees
6 floor jacks
6 high plank shoulder taps
6 jump lunges
6 shoulder push ups

4 push ups
4 squats
4 squat jumps
4 burpees
4 floor jacks
4 high plank shoulder taps
4 jump lunges
4 shoulder push ups

2 push ups
2 squats
2 squat jumps
2 burpees
2 floor jacks
2 high plank shoulder taps
2 jump lunges
2 shoulder push ups

DONE. What was your time?
  • Want to learn more about metabolic style workouts and the amazing benefits? Check out this post!
  • Want to know some of my favorite plyometric exercises that I include in my routines? Check out this post
In other news: I am working on a PUMPED UP PROTEIN RECIPE EBOOK. Please let me know if you would be interested in purchasing (you can leave a comment below) I want to make sure I have enough to go around! 🙂 It will be about 10-12 protein packed recipes for $12. (Think protein muffins, bars, pancakes, loaves, smoothies) That are all great choices for pre or post workout as well as a perfect breakfast, or snack! Most of the recipes are NOT on Onefitfoodie, they are brand new!

Question:
What 1 recipe would you want to see featured in my Pumped Up Protein ebook?







Naomi
Naomi