Running Dirty. Eating Clean. Loving Life.

Posts tagged “workout

Jump Rope Circuit

Always looking for new ways to torture myself, today I did a little playing around before my morning client at the gym.  So I might have actually been trying to find new ways to torture my client and was using myself as a guinea pig.  With only about 20 minutes to get in a decent workout, I went with one of my go to quick butt kicking workouts: a 50/10 HIIT workout.  If you’re not familiar with HIIT, it stands for High Intensity Interval Training.  Basically, you go all out on an exercise for the designated work phase and then take a short rest break before going back at it.  With a 50/10, you work your ass off for 50 seconds, then rest for 10 and repeat.  Today’s workout was just 20 minutes, but I felt like I was going to puke by the end. 

Equipment: jump rope, bench, smith machine, kettle bell (I went with 25 lb.), stopwatch or interval timer

Time: Set your interval timer to 20 rounds of 50 seconds work and 10 seconds rest for a total of 20 minutes

The Break Down:  Complete this circuit all the way through and repeat for 20 rounds total

Round 1 – jump rope







Round 2 – Incline push ups

Round 3 – jump rope








Round 4 – Modified pull ups on the Smith Machine

Round 5 – jump rope










Round 6 – jump lunges

Round 7 – jump rope










Round 8 – suicide (or walk up) planks

Round 9 – jump rope






Round 10 – Kettlebell swings

5 Minute Glute Workout

This week I’m going to be bringing you some quick workouts that target different parts of your body.  These workouts are great because you can put a couple together for a full strength training session, or you can tack a quick workout to the end of your usual routine to really target those trouble areas.  The workouts will only be 4-5 minutes long, so you can easily fit them into your busy schedule.  The first workout this week targets those glutes.   Everyone wants a firmer, tighter backside.  These exercises will help shape and firm that butt.  For this workout, you’ll want to set your interval timer to 5 rounds of 50/10 intervals.  You will work hard for 50 seconds with 10 seconds of rest between the exercises.  Here’s the break down.

Exercises – 5

Rounds – 1

Interval Timer – 5 sets of 50 seconds work and 10 seconds rest

Total time – 5

Equipment – Interval timer, weights or medicine ball (optional), stability ball, mat


Forward lunge with kick (alternating sides)

Plank leg raise to knee tuck (alternate sides)

Single leg bridge leg raises on stability ball (right)

Single leg bridge leg raises on stability ball (left)

Sumo Squat with knee raise (alternate sides)

5 minute glutes

Xtreme Sports Challenge Workout

When it’s 50 degrees in Minnesota in January, it’s a little hard to decide if you want to hit the beach or the slopes.  That inspired me to put together this little workout that uses moves inspired by the world of outdoor sports.  Today’s routine is a great cardio workout that really utilizes those large powerful muscle groups in the butt and legs.  You’re going to build fitness and power while toning up those thighs and glutes.  The break down of this workout has you running through the 6 exercises two times with the intervals set to 50 seconds of work and 10 seconds of rest.  After just 12 minutes of this workout, you’re going to be gassed.  I know that I was.

Exercises – 6

Rounds – 2

Interval Timer – 12 sets of 50 seconds work and 10 seconds rest

Total time – 12 minutes

Equipment – Interval timer


Surfer Burpees

Mountain Climber

Snow Boarder Jump Squats

Rock Climber Standing Crunch

Skater Lunges

Ski Abs

xtreme sports challenge break down

Xtreme Sports Challenge Break Down


Xtreme Sports Challenge Run Through

Xtreme Sports Challenge Run Through

Burn off that Muffin Top Workout

If your waistline is suffering from a little too much over indulgence this holiday season, here’ s great workout using some of my favorite exercises that target the obliques.  These moves will help firm up the outside of those abs, giving you a tighter, tinier waistline.  The first video is a run down of each of the exercises, showing variations depending on the equipment you have available and modifications for different fitness levels.  The second video shows me running through the first round of the workout so you can get an idea of what it looks like.  After going over the video of me doing the workout, I noticed huge room for improvement in my form, so please watch the break down to get a better of idea of how the exercises should be done.  In my defense, I was on about round 4 because my little half pint assistant was trying to jump in and steal the show.  Here’s the workout break down:

Exercises – 6

Rounds – 3

Interval Timer – 18 sets of 40 seconds work and 10 seconds rest

Total time – 15 minutes

Equipment – Interval timer, yoga mat, medicine ball (can use dumbbells or resistance bands instead)


Sumo Squat with Knee Raise (alternate legs)

Side Plank Raises (Right side)

Core Twist Push Up

Side Plank Raises (Left)

Jump Squat with Twist (alternate sides)

Bicycle Crunch