With holiday feasts and hectic travel schedules on the horizon, I thought it would be the perfect time to kick off a new fitness series to keep us feeling good even after we stuff our faces with copious amounts of glazed ham. I teamed up with Reebok Ambassador and Crossfit Coach/Regional Competitor, Andrea Ferry, to create some bad ass workouts that we can all do ANYWHERE we go, no excuses. So that we don’t have to feel guilty for gorging on Mom’s famous pecan pie on Christmas day.
Our HIT (High Intensity Training) for Her sweat sesh is a great bodyweight workout to get your whole body moving from the legs to abs to shoulders. This workout was designed to get your heart rate up so that you can burn fat and tone your muscles in the shortest amount of time possible. If any of these exercises are too intense, just scale the number of repetitions or the rounds to find something that works well for you. The more you do these type of workouts, the easier they will become for you to get through. So be patient and stick with it and we promise you will see the results you are yearning for. Enough small talk, now let’s get SWEATY!
Do this Routine For 7 Rounds for time
When performing a proper air squat, there are some things to keep in mind:
- Start with the feet about shoulder width apart and slightly toed out.
- Accentuate the normal arch of the lumbar curve and then pull the excessarch out with the abs.
- Your knees track over the line of the foot.. Stop when the fold of the hip is below the knee – break parallel with the hip.
Still unsure how to do a proper air squat? Find the correct form HERE
10 sit ups
Turning the knees out with the legs bent puts the hip flexors at a disadvantage, so you will really be using your abs during this exercise, and not your hip flexors to complete the movement. Your shoulder blades should touch the ground at bottom of each rep; then come to a full sitting position at the top.
For a more detailed explanation of this sit up see this video HERE
40 mountain climbers (20 each leg)
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back, raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.
Just in case you are rusty on your mountain climbers, here is a quick video to get you up to speed. Watch HERE
*One round equals 10 air squats, 10 sit ups and 40 mountain climbers. Repeat 7 times and then record your time at the end.
Each time you try this workout you should see your time getting faster and faster, that is how you know you are getting better and stronger! Set goals for yourself and stick with your workout program, whatever you do.
Shop Reebok looks featured in this post below:
Sarah and Andrea
TheodoreDecember 17, 2015 at 3:51 am
Love the style.