Badass Fitness

Just in time for warm temps (and shorts): A Badass Leg Burner Workout!

I could swear it was just New Year's, but the calendar says different. It's here again. Whether we like it or not. Whether we (and our Badasses) are ready for the 'unveil' or not.

Yes, spring is upon us and summer is on its way, which means no more hiding under layers of sweats, pants and sweaters. Today's workout is a lower body blast -- working quads, hamstrings and glutes with high reps and weighted moves.

Do this twice a week in conjunction with clean eating, 30-45 minutes of cardio 3-4 times a week, and you will start to see changes you like.

This workout is to be done circuit style, going through each of the 10 exercises and resting no more than 2 minutes in between (this will keep your heart rate up there and fire up your calorie burn). If you have the time and will to do a second round, go for it! Short and time? Pick 5 favorites and do just those.

Spring/Summer Leg Burner

Warmup: 5 minutes jogging, cycling, elliptical, or a combo of jumping jacks, high knees, mountain climbers, skaters, etc.

Weighted Bosu Sumo Squats: 20 reps each side

Weighted Close-leg Bosu Squats: 25 reps

Walking Weighted Lunges: 25 lunges walking forward, 25 lunges back the way you came

Lateral Weighted Lunges: 20 lunges to each side.

Weighted Side-Step Squats: 20 squats to the right, 20 squats back to the start, holding dumbbells or a weight plate at your chest

Step-Ups on a Bench with Dumbbells: 20 reps on each leg. Video here.

Dropsies with Dumbbells: 20 reps on each leg

Deadlifts: 25 reps holding dumbbells or weighted bar

One-Legged Deadlifts: 15 reps on each leg. Same form and motion as a regular deadlift, but balancing and engaging the core by doing them on one standing leg.

Glute Press-Ups: 25 each leg

Coming up: The Badass Army Playlist...and are we really Born to Run?

Calories Torched, Muscles Burned: All-Tabata TRX

The beauty of TRX Suspension and Rip Training is its versatility -- and the constant challenge it puts on our muscle power and cardio endurance. TRX engages multiple muscle groups at once, strengthens the core and builds simultaneous strength and agility.

Whether you're using it for pure strength training or cardio intervals, TRX will kick your mother-lovin' Badass to the curb every time.

Today's featured workout uses Tabata intervals on both the Suspension and RIP Trainers for a challenging half-hour routine that will leave your muscles and heart feeling like they got in a much longer sweat session. When you're short on time, doing high-intensity Tabata intervals makes the most of the time you DO have - and boosts metabolism long after you put up those TRX straps.

So fuel up, water up, and get to work....

All-Tabata TRX Workout

*Rest 1-2 minutes in between each Tabata circuit

Warmup: 30 seconds each of jumping jacks, pogo hops, skaters and mountain climbers

Tabata Circuit 1 (TRX at mid-length)

• Regular Biceps Curlsx2
• Jump Squats x2
• Regular Biceps Curls x2
• Jump Squats x2

Tabata Circuit 2 (TRX at mid-length)

• Center Squat-Side Kicks Right x2
• Center Squat-Side Kicks Left x2
• One-Legged Right Leg Squat x2
• One-Legged Left Leg Squat x2

Tabata Circuit 3 (TRX fully extended)

• Chest Press x2
• Front Squat x2
• Chest Press x2
• Front Squat x2

Tabata Circuit 4 (TRX at mid length)

• Tricep Presses x2 (facing away from anchor point)
• High Rows x2
• Tricep Presses x2
• High Rows x2

Tabata Core Circuit (TRX almost fully lengthened)

• Saws x2
• Plank x2
• Crunch x2
• Pike x2


Coming up: 5 Foods that are Super...for unexpected reasons...

 

All-Tabata Bootcamp: Burn it Out

Tabata. You know it burns. But you also know it works - torching calories and working lots of muscles. And if you alternate cardio Tabata drills with strength Tabata and even core Tabata drills, it can become the format for an entire bootcamp class or solo sweat session. Each Tabata circuit is 4 minutes long and consists of 20-second working intervals followed by 10 seconds of rest, for a total of 8 rounds. This method is one of the most efficient methods of exercise. You get a full workout that works you head to toe, yet doesn't require 90 minutes or two hours of your time.

A couple dozen students and I proved it last week with the bootcamp routine below. This one uses little equipment - just dumbbells - and even that can be swapped out for resistance bands. So give this a whirl, knowing that at the end of the 45 minutes or so you will have pushed your Badass to the limit - and conquered!

All-Tabata Badass Bootcamp 

Warmup

30 seconds each of:

• pogo hops
• jacks
• high knees running in place
• skaters
• mountain climbers

Tabata #1: Cardio

• Burpees x2
• Skaters x2
• Jump Squats x2
• Side kick squats x2 (kick out to the right, squat in the center, kick out to the left, and keep going)

Tabata #2: Strength, Pushups

• Regular Pushups x2
• Tricep Pushups x2
• Decline Pushups x2
• Incline Pushups x2

Tabata #3: Cardio

• Skaters x2
• Jump Lunges Right Side x2
• Jump Lunges Left Side x2
• Burpees x2 

Tabata #3: Strength, Legs

• Weighted Regular Squats x2 (holding dumbbells at side)
• Weighted Sumo, aka Plie, Squats x2
• Weighted Right Side Lunges x2
• Weighted Left Side Lunges x2

Tabata #4: Cardio

• Mountain Climbers x2
• Plank Hops x2
• Leg Thrusts x2
• Dead Man Crawls x2 (with dumbbells)

Tabata #5: Strength, Bi's and Tri's

• Side Biceps Curls x2
• Tricep Kickbacks x2
• Regular Biceps Curls x2
• Tricep Kickbacks (or floor/bench dips) x2

Tabata #6: Core

• Plank x2
• Ab Sprawls x2
• Side Plank Right with Crunch x2
• Side Plank Left with Crunch x2


Coming up: All-Tabata cycling profile, and Chris reaches #360to60!!

A bootcamp routine...one minute at a time

Workouts that drag on tediously are, let's be honest, the worst kind. We keep looking at the clock, willing the minutes to speed up so we can get the heck outta there. It stinks.

The routine below, modified from a recent Badass Bootcamp, uses a warmup, cardio drills and 10 strength stations to create a 30- or 60- minute workout that flies by. Forty-five minutes into this bootcamp, a couple of students looked at the clock and said, "Wow is it really almost over already?"

Answer: Yes, but your muscles got a full workout. So it's all good!

If you go through the cardio drills and strength stations once, this will take half an hour. Go again if you're game for the full hour or so! You'll need dumbbells, a bench or step, and/or resistance bands. I have included TRX options as well. Have fun!

One-Minute-At-A-Time Bootcamp Workout

Warmup

30 seconds each of:

• Pogo hops
• High knees run in place
• Jacks
• Squat jacks (Jack and land in a sumo squat)
• Mountain climbers
• Plank hops (From plank position, keep feet together and hop them right to left)

Cardio drill #1

• 15 burpees
• 15 ready-sets
• 15 jump squats
• 15 leap frog jumps forward, 15 back in the same direction

Strength stations: 1 minute at each

• Pushups
• Tricep dips on a bench 
• Step-ups on a bench (dumbbells optional)
• Dead man's crawl
• Plank
• Dumbbell bicep curls (or use TRX/resistance band)
• Squat and press (use dumbbells or place both feet on a resistance band. Squat and as you come up, press the weights/band up into a shoulder press)
• Wall sit
• Decline pushups
• Lunges (dumbbells optional)

Repeat cardio drill (optional)

Repeat strength stations (optional)

Core work (extra credit!):

• 30-second side plank right
• 30-second side plank left
• 30-second boat pose
• 25 regular crunches
• 25 oblique crunches left
• 25 oblique crunches right

Coming Wednesday: The Dallas Mavericks and other pro athletes swear by full-body cryotherapy for muscle recovery and performance...what will my experience in the CryoSauna be?...

Weekend Warrior Workout: 8X8s in 30

TGIF! Here's a (roughly) 30-minute workout using the 8x8 method and your own body weight, with cardio bursts in between. No equipment, no big chunk of time needed. No excuses! Have a great weekend, Badass Army:)

 

 

Warmup:

• 25 jacks
• 25 pogo hops
• 20 skaters
• 20 mountain climbers

8x8s

• Pushups:  8 pushups, followed by 16 mountain climbers (1 right, 2 left, 3 right, 4 left, and so on...). Repeat 7 more times, for a total of 8 rounds. Yes, that is 64 pushups!
• Tricep dips on a bench or step: 8 dips, followed by 16 jump squats.  Repeat 7 more times, for a total of 8 rounds.
• Right side lunges: 8 lunges on the right side, followed by 16 jumping jacks.  Repeat 7 more times, for a total of 8 rounds.
• Left side luges: 8 lunges on the left side, followed by 16 jumping jacks.  Repeat 7 more times, for a total of 8 rounds.
• Decline pushups: 8 reps, followed by 16 plank hops (1 right, 2 left, 3 right, 4 left, and so on...). Repeat 7 more times, for a total of 8 rounds.
• Sumo squats: 8 reps, followed by 16 sumo jump squats (feet wide apart, toes turned out at about 45 degrees). Repeat 7 more times, for a total of 8 rounds.


Coming next week: I talk to the team at Trigger Point Therapy in Austin, TX about their unique and effective myofascial release "toys" for runners, triathletes and fitness devotees. Also, 'Ultra' Inspiration from the Badass Bookshelf, and a Chocolate Pumpkin Bread recipe you don't have to resist!

 

#50BadassReps...Multiplied

Even if you only have 5 minutes, you can squeeze in a little fitness. Lots of Badass recruits proved it over the past two weeks, following the daily "#50BadassReps" I post on Twitter and the Badass Fitness Facebook page.

Whether it's tricep dips, squats, crunches or pushups, we have been doing 50 reps a day of something. Even if the day took over and ruined our regular workout plans, we did the #50BadassReps.

This weekend, I combined a series of those challenges to create one challenging bootcamp workout of #500BadassReps done in interval circuits. This is designed this to be equipment-free, so you can do this anywhere. It works upper and lower body, plus core.

The modified workout below will take 30 to 40 minutes, and for an extra challenge do 4-minute Tabata drills in between the three circuits. Have at it, and push through!

#500BadassReps Bootcamp Workout

Warmup

• 50 Pogo Hops
• 50 Jumping Jacks
• 50 Plank Hops
• 50 Mountain Climbers

Arms Circuit: 150 reps

• 25 tricep dips on a bench/step or the floor
• 25 regular pushups
• **25 jacks
• 25 uneven pushups - left hand at regular level, right hand about an inch and a half higher
• 25 uneven pushups - right hand at regular level, left hand about an inch and a half higher
• **25 jacks
• 25 tricep dips
• 25 regular pushups

Legs Circuit - 200 reps

• 50 walking lunges
• **50-second wall sit
• 25 left leg lunges
• 25 right leg lunges
• **50-second wall sit
• 25 sumo, or wide-leg, squats
• **50-second wall sit
• 25 sumo squats
• **50-second wall sit
• 50 jump squats

Core Circuit - 150 reps

• **50-second plank
• 50 crunches with knees bent, legs at 90 degrees
• **50-second plank
• **50-second plank
• 50 bicycle crunches
• **50-second plank
• 25 right oblique crunches, knees dropped over to the left
• 25 left oblique crunches, knees dropped over to the right
• **FINAL 50-second plank

 

Bootcamp 101: Zero Equipment, 100% Effort

The best workouts are those that challenge us but require little to no equipment and can be done anywhere, at any time.  These no-excuses workouts test our mettle, and our self-motivation.

Bootcamp workouts definitely fall under this category. Three times over the holidays, I got messages from boot camp students and clients (a few pictured at left) telling me that they did their own bootcamp workout while visiting family or entertaining their little ones on break from school. One student said her 11-year-old had so much fun, and got so tuckered out, she requested a nap. Another student even posted a picture of her heart rate monitor, which showed she burned 800-plus calories. Badass for sure!

I love having lots of faces in my weekly bootcamps, but also know that many of you live far away or can't make it due to schedule restraints or other reasons. So here's a Bootcamp 101 workout that you can keep "in your back pocket," so to speak, as a great calorie burner and muscle builder.

This will take about an hour including a few water breaks, and don't worry if you don't make it through the whole thing at first. No one is judging, and even doing a third of this is better than sitting on the couch!

Badass 101 Bootcamp

Warmup: 30 seconds each of...

• Jumping Jacks
• Squat Jacks
• High Knees Running in Place
• Side to Side Pogo Stick Hops
• Jumping Jacks
• Mountain Climbers

Circuit 1: Cardio/Strength Drill

• Jog up and back the length of a volleyball court or gymnasium 3 times
• 20 pushups
• Shuffle up and back the same length 2 times
• 25 squats
• Leap frog up and back the same length 2 times
• 20 pushups

 

 

 

Circuit 2: Cardio Tabata (4 minutes)

• Jump Squats, 20 seconds on, 10 seconds of rest
• Repeat
• Squat Jacks, 20 seconds on, 10 seconds of rest
• Repeat
• Burpees, 20 seconds on, 10 seconds of rest
• Repeat
• Jumping lunges (or regular lunges, depending on knee health), 20 seconds on, 10 seconds of rest
• Repeat

Circuit 3: Strength Tabata (4 minutes)

• Regular Pushups, 20 seconds on, 10 seconds of rest
• Repeat
• Tricep Floor or Bench Dips, 20 seconds on, 10 seconds of rest
• Repeat
• Frog Pushups, 20 seconds on, 10 seconds of rest
• Repeat
• Tricep Floor or Bench Dips, 20 seconds on, 10 seconds of rest
• Repeat

Circuit 4: Legs

• Wall Sit, 1 minute
• Walking Lunges, 25 up and 25 back
• Wall Sit, 1 minute
• Squats, 50
• Wall Sit, 1 minute
• Walking Lunges, 25 up and 25 back
• Wall Sit, 1 minute

 Circuit 5: Cardio Tabata (4 minutes)

• Skaters, 20 seconds on, 10 seconds of rest
• Repeat
• Jacks, 20 seconds on, 10 seconds of rest
• Repeat
• High Knees Running in Place, 20 seconds on, 10 seconds of rest
• Repeat
• Mountain Climbers (20 seconds on, 10 seconds of rest)
• Repeat

Circuit 6: Strength Tabata (4 minutes)

• Step-ups on a Bench or Step, Right Side, 20 seconds on, 10 seconds of rest
• Repeat
• Step-ups on a Bench or Step, Left Side, 20 seconds on, 10 seconds of rest
• Repeat
• Box Jumps, or fast steps up and down, 20 seconds on, 10 seconds of rest
• Repeat
• Sumo/Plie Squats, 20 seconds on, 10 seconds of rest
• Repeat

Abs Circuit

• 25 regular crunches
• 25 crunches with feet elevated, legs at 90 degrees
• 25 bicycles
• 30-second planks, twice

 

Tuesday Tabata Combo: 16 minutes, lasting results

Tabata is catching on, with features in magazines like Shape and Oxygen. But as many in the fit-sphere are just now discovering the wonders of this high-intensity interval training, we members of the Badass Army are already seasoned Tabata vets. Hooah!

We might not like it while we're huffing and puffing through it, but we know the drill - and we know it works. So here's a new Tuesday Tabata routine that combines 2 strength Tabatas and 2 cardio Tabatas.

I did this with two clients on Monday morning, and we finished in 30 minutes including water breaks and a few "catch your breaths." So even if you're time-pressed, try to find half an hour for this one.  You'll be stronger for it!

Tabata 1: Cardio

• Burpees x 2
• High Knees x 2
• Jump Squats x 2
• Mountain Climbers x 2

Tabata 2: Strength

 

 

• Regular Pushups x 2
• Tricep Dips x 2 (Use a chair, bench or step)
• Frog Pushups x 2
• Bench Tricep Dips x 2

Tabata 3: Cardio

• Jumping Lunges x 2
• Jumping Jacks x 2
• Skaters x 2
• Plank Hops x 2 (From a plank position, hands under shoulders and back straight with feet together, hop your legs from right to left. The bigger the hop, the more you work the core - obliques especially)

Tabata 4: Strength

• Right leg lunge x 2
• Left leg lunge x 2
• Sumo squats x 2 (Feet wide apart, legs turned out at 45 degrees, while lowering the butt straight down to the floor and squeezing back up)
• Low pulsing squats x 2 (Pictured below right with the Bosu, optional. Make sure the toes and knees are straight ahead, feet hip width apart, pushing the butt out as you squat down. From there, go lower and squat up and down quickly).

Bonus Tabata: Abs

• Regular crunches x 2
• Pull-ins x 2 (pictured at right. Push your legs out slowly, then pull them back in toward your chest.)
• Bicycles x 2
• Planks x 2

 

A Quick n Dirty 30 for the Lower Half

If any day called for a challenging but time-efficient routine for the lower half, this is the day: Monday after the Thanksgiving long weekend, during which our exercise routines were likely disrupted and our plates filled to overflowing - and now we've got an inbox full of e-mails and workday tasks awaiting us.

The muscles below our waists are the largest and most powerful.  Think about the power that comes out of the quads and glutes even when we just sit down and stand up. So pushing them in a rapidly moving circuit guarantees a high calorie burn; great endorphins; and a variety of muscle engagement (glutes, hamstrings, quads, hip flexors, etc.)

The workout below takes about 30 minutes, assuming you move from exercise to exercise and don't stop any longer than it takes to set up the next exercise (30 seconds max). Yes, your heart rate will be up there. That's the idea. Know your limits, but challenge yourself.

The Quick n Dirty Legs Routine

Warmup: 5 minutes light jog or 5 minutes on the elliptical, or 30 seconds each of ...

• Jacks
• High Knees
• Squat Jacks
• Side-to-Side Hops
• Mountain Climbers
• Jacks


Circuit One

1. Close-in Smith Machine Squats: 15 reps (at a weight challenging enough that you'd rather stop at 10 or 12)

2. Traveling Sumo Squats with 10-25 lb weight plate: 15 reps to the right, 15 reps back to the left - Step to the right wide, squat down into a sumo as you hold the plate at your chest, and come back up as you bring the left leg together with the right. Keep repeating, traveling 14 more steps/reps to the right. do the same for the left side.

3. Smith Machine Regular Squats: 15 reps

4. Traveling Sumo Squats with 10-25 lb weight plate: 15 reps to the right, 15 reps back to the left

5. Repeat the circuit once more

Circuit 2

1. Deadlifts: 20 reps (at a weight challenging enough that you'd rather stop at 10 or 12)

2. Walking Lunges: 15 lunges forward, 15 lunges back, holding 10-20 lb weights in each hand (or start with just your body weight- the best 'weights' around!)

3. Glute press machine: 15 reps for each leg

4. Walking lunges: 15 lunges forward, 15 lunges back, same as before

5. Repeat the circuit once more, stretch and you're done!

Coming this week: Three fitness musts you should NOT skimp on if you want maximum performance, and a Real Badass shares her quarter-century success story of pounds lost, confidence gained, and personal records set.

Strong Legs Math: Squats + Lunges x Deadlifts

Shaping and strengthening the legs and glutes requires a few ingredients, including:

• Perseverence
• A clean diet with lean protein
• A healthy dose of lactic acid and second-day soreness
• Plenty of reps
• Squats, squats...and more squats

One of my bootcamp regulars (pictured at left, showing off his Badass Army T!) has rightfully earned the nickname "High Jump." When we do jump squats and frog jumps, he is typically a full foot higher or further ahead than the rest of us. This did not come from a workout of Couch Potato 101. His legs are like rockets, and they are the result of training.

So here's a leg workout, which you can do in under 45 minutes, that uses a few basic exercises on the Smith Machine plus the deadlift to wake up those quads, glutes and hamstrings.

Stronger Legs 101

Warmup: Do a combo of jacks, high knees, mountain climbers, etc. for a total of 5 minutes or warm up on the treadmill/bike/elliptical.

The Circuit:

Close-In Smith Machine Squats: With challenging weight, position yourself under the barbell so that your knees are close together, toes facing forward. Slowly lower into a squat, making sure your feet are under you at a place where your knees don't track past your toes when you squat. Slowly come back up, keeping a slight bend in the knees at the top. Do 8 reps and quickly transition into...

Regular Smith Machine Squats: Place your feet now at hip width apart, in the regular squat position. Come down slowly and back up with control. Do 8 reps and transition back to...

Close-in Smith Machine Squats: 8 reps like before, then...

Regular Smith Machine Squats: 8 reps like before.

 
Split-leg Smith Machine Lunge: Get up under the bar. Put your legs in a right lunge position, with the right foot out front far enough that when you go down into a lunge, the right leg ends at a 90-degree angle. Push the bar up out of the lock position and start lunging, slowly and with control, for 15 reps. Switch legs, lunging with the left leg out front.

Deadlifts: Stand tall with feet slightly wider than hip width, feet pointed forward. The knees are 'soft,' or bent slightly. The back should remain in a straight, flat line (see left). From standing position, with dumbbell or gripping a weighted bar put the chest out and slide the shoulder blades down to keep the shoulders from hunching or rounding forward. As soon as the bar or weight gets just below your knees, come back up and squeeze the glutes. Do 20 reps.

Repeat this entire circuit 2 more times, adding weight each time if you can.

 Coming Up: Music Motiviation, and a gym etiquette refresher...