Personal Training
Burpee Challenge + New Pyramid HIIT Workout!
Hey!
I hope you all had a great weekend! I spent the weekend moving and getting settled into my new apartment! If you follow me on twitter or Facebook you would have seen some updates. All I can say is I am SO incredibly happy in my new home. Change is always scary and I always get anxious on a subconscious level when it comes to BIG changes that take place in my life. Over the years I have learned to embrace change and take on every new experience and opportunity that I can. Life is too short to settle and to not experience everything there is out there.
On a completely other note, You may also see that I was talking quite a bit about the 55 burpee challenge. Well last week I took it on full force. Its not a crazy, ridiculous challenge, but I wanted to get the best time I could. Whenever you are doing a workout against time, this really increases the intensity and can make anything that is ‘mediocre’ into something that is really a KILLER workout! I want to challenge ALL of you to this workout
This workout is simply sets of Burpees with rest in between counting down from 10 to 1. The rest period starts with 40 seconds rest up until you hit 5 burpees. After 5, the rest periods go down from 30 seconds to 20 seconds.
Please make sure you are properly warmed up and do not just jump right into this workout!
The 55 Burpee Challenge
- 10 Burpees
- Rest 40 seconds
- 9 Burpees
- Rest 40 seconds
- 8 Burpees
- Rest 40 seconds
- 7 Burpees
- Rest 40 seconds
- 6 Burpees
- Rest 40 seconds
- 5 Burpees
- Rest 30 seconds
- 4 Burpees
- Rest 30 seconds
- 3 Burpees
- Rest 20 seconds
- 2 Burpees
- Rest 20 seconds
- 1 Burpee
- DONE
**If you found this somewhat easy and want to step it up a notch here is another challenge. DOUBLE IT by going back up the ladder!
The 110 Burpee Challenge
- 10 Burpees
- Rest 40 seconds
- 9 Burpees
- Rest 40 seconds
- 8 Burpees
- Rest 40 seconds
- 7 Burpees
- Rest 40 seconds
- 6 Burpees
- Rest 40 seconds
- 5 Burpees
- Rest 30 seconds
- 4 Burpees
- Rest 30 seconds
- 3 Burpees
- Rest 20 seconds
- 2 Burpees
- Rest 20 seconds
- 1 Burpee
- Rest 20 seconds
- 1 Burpee
- Rest 20 seconds
- 2 Burpees
- Rest 20 seconds
- 3 Burpees
- Rest 30 seconds
- 4 Burpees
- Rest 30 seconds
- 5 Burpees
- Rest 40 seconds
- 6 Burpees
- Rest 50 seconds
- 7 Burpees
- Rest 50 seconds
- 8 Burpees
- Rest 50 seconds
- 9 Burpees
- Rest 50 seconds
- 10 Burpees
- DONE
For those of you who think burpees are for the birds and looking for a different workout, I have one for you! As you know, quite often when I perform my cardio, I love to mix in plyos some lower body work to really work the glutes, hams and quads. Here is a treadmill and plyo workout that I performed the other day and was brutal on the lower body! I loved every minute of it. When I preform this type of workout, I make sure that my leg day is not the day before OR the day after since it is pretty brutal on the legs. You want to be sure to ensure the legs are feeling fresh and of course you want to be sure you are not over training them.
HIIT PYRAMID TREADMILL INTERVALS
|
Time
|
Incline
|
speed
|
|
0-3 (warm up)
|
1.0%
|
4.0
|
|
3-5
|
1.0%
|
6.5
|
|
5-6
|
1.0%
|
9.5
|
|
6-7
|
5%
|
3.0
|
|
7-8
|
8%
|
8.0
|
|
8-9
|
8%
|
3.0
|
|
9-10
|
10%
|
7.3
|
|
10-11
|
10%
|
3.0
|
|
11-12
|
12%
|
6.8
|
|
12-13
|
12%
|
3.0
|
|
13-14
|
15%
|
5.5
|
|
14-15
|
15%
|
3.0
|
|
15-16
|
12%
|
6.9
|
|
16-17
|
12%
|
3.0
|
|
17-18
|
10%
|
7.4
|
|
18-19
|
10%
|
3.0
|
|
19-20
|
8%
|
8.2
|
|
20-21
|
8%
|
3.0
|
|
21-22
|
5%
|
9.0
|
|
22-23
|
5%
|
3.0
|
|
23-24
|
2%
|
10
|
|
24-25
|
0.0%
|
2.0
|
After I did this…I was pooped…but I came off the treadmill and did this circuit 2x through:
- 20 each side walking lunges (bodyweight)
- 20 total (10 each side) Jump (or switch) lunges
- 20 bodyweight squats
- 10 (each side) reverse lunges with front kick
And this AB circuit 2x through
- TRX Pike Lift (10)
- Stability ball plank toe taps (plank on SB and alternate tapping toes out to the left and right) (10 each side)
- Stability ball stir the pot (30 seconds each direction)
- Straight leg sit ups holding 15 lb body bar (10)
- TRX Plank body saw (30 seconds)
Need for more core? Check out my latest post with my favorite core exercises
Need for more lower body workout? Check out this post with my latest strong and sexy lower body workout!
Ok friends, I hope you have a WONDERFUL Wednesday!!
Oh and did I mention I am 12 weeks out from my first competition. IT IS SO ON!
