Leg Shredder 10/19/15

Wow. This one burned. Pretty sure we said it was the hardest leg set we’ve ever done! The second circuit was nearly impossible, but we did it!

Complete each circuit as many times as possible in 7 minutes. Good luck! Total workout time: 21:00

**CnD Original Workout**

Circuit 1
10 X jumps
10 step back lunge hops (5 ea side)
10 side plank curl with weight (5 ea side)

Circuit 2
10 jump lunges
10 plank jump frogs (feet up & outside hands)
10 star jacks (squat & hug knees, jump up and open to star)

Circuit 3
5 burpees with 6 fluttering supermans
20 bicycles
20 crunches – side to side heel taps

Rosemary Gin Fizz

This is one of our favorite cocktails to make, especially when hosting a party. So delicious and so easy to make!

Rosemary Gin Fizz:

1 c rosemary simple syrup (Boil 1c sugar in 1c water with a few rosemary sprigs thrown in. Boil until the sugar is dissolved. Let cool.)
1 c gin
1/4 c fresh lemon juice (optional – we usually omit this)
1 bottle Prosecco (we prefer Cook’s)

Stir ingredients together in a punch bowl or carafe and garnish with sprigs of rosemary.

Recipe from A Cup of Jo

Ab & Shoulder Burner

If you don’t feel like working out, just try this! It only takes 4 minutes and it’s over before you even realize you’re working out. All you need is an interval timer (we like the Gymboss but you can download free apps for your phone too) and FOUR minutes. *Workout clothes optional.

Ab & Shoulder Burner
10 sec elbow plank
30 sec reptiles
10 sec elbow plank
30 sec mountain climbers
10 sec elbow plank
30 sec knee tucks from arm plank
  Repeat one more time with no rest

*This is part of a bodyrock.tv workout.

Total Body Workout w/ Weights and Skips

Equipment needed: 8, 10 or 15# weights, jump rope

Circuit 1

15 elbow plank saws (forward & back = 1)

10 weighted single leg bridges (each side) – 10#

10 static lunges with shoulder press (each side) – 8 or 10#

20 mountain climbers (each side)

100 skips (total) – or sub high-knees

**Repeat one more time

Circuit 2

6 renegade rows (each side) – 8 or 10#

10 side lunges with bicep curl (each side) – 8 or 10#

15 overhead tricep extensions – 15#

20 jump squats

100 skips (total)

**Repeat one more time

Another Bodyrock 18 Minute S&M

60 sec prisoner squat with knee up*
30 sec pushups
60 sec high-knees
30 sec burpees
60 sec step-out side lunge (touch ground with opp hand)*
30 mountain climbers
60 sec leg drops for abs
30 sec cherry pickers*

Complete 3 rounds total
Prisoner squats: Hand behind head, squat low, bring right knee up to side to touch right elbow, lower leg, squat low, bring left knee up to side to touch left elbow, repeat.

Step-out to side lunge: Stand tall, step out to left side & touch left foot with right hand, bring feet back together. Step out to right side & touch right foot with left hand, bring feet back together. Repeat.

Cherry pickers: In the middle…..opposite hand, opposite foot, opposite hand, opposite foot. That’s what’s in my head when I do these. Stand tall, feet together. Bend forward and touch your left hand to your right foot & kick your left foot out to the side. Switch (do it quickly while looking straight ahead).

-CnD

Field Workout with Weights

Who needs the gym to get in shape!? You can do this workout with weights or without, in the gym or at home. We used a combination of 10lb and 15lb weights and did this at the neighborhood field.

20 sec – Curtsey lunge – drop weight to side
(10 sec rest)
20 sec – Reptile mountain climber – don’t let foot touch the ground
(10 sec rest)
Repeat x3 (perform entire set 4 times total)

20 sec – Weighted deep squat w/front kick
(10 sec rest)
20 sec – Crab kick-ups
(10 sec rest)
Repeat x 3 (perform entire set 4 times total)

20 sec – Weighted squat touch weight to side ground
(10 sec rest)
20 sec – One leg pushup, spin to crab & all the way around to other side one leg pushup
(10 sec rest)
Repeat x 3 (perform entire set 4 times total)

10/20 x8 ea set
Adapted from bodyrock.tv FCUK the Gym

-CnD

Halo of Sweat

This workout targets your lower body and abs:

10/30 x 6 ea set
30 seconds work, 10 seconds rest

Sumo jump squat & knee up
Sumo squat pulse calf raise (alternating)

Reptile on the run (mtn climbers)
Reptile pushups

Knee hugs (abs V-ups)
Burn-outs (straight up crunch pulses)

3 rounds total

Adapted from bodrock.tv (haloofsweat)

-CnD

Strength Circuit 10/15/15

The title of this workout is a bit deceptive – yes, it’s labeled a strength circuit because we felt like it wasn’t as cardio-intense as other workouts we have done, but it still has quite a bit of cardio mixed in! Set a timer for 7 minutes and 30 seconds for each round, for a total workout time of 22:30.

**CnD Original Workout**

Round 1:
20 leg toe touch squats (10 ea)
5 side plank leg raises – R
5 side plank leg raises – L
10 180 degree squat jumps

Round 2:
10 sumo squat shoulder press (15#)
20 mountain climbers (10 ea)
10 v-abs – R
10 v-abs – L

Round 3:
10 jump lunges
10 weighted Russian twists
10 bridges with reverse crunch
10 reptiles

-CnD

Circuits for Daze – 21 Minute Workout

This was pretty hard & we were both feeling it the next day. Complete as many rounds of each circuit as you can in 7 minutes.

**CnD Original Workout**

Circuit 1
10 bridges with reverse crunch
10 prisoner squats with alternating knee up
10 low jacks

Circuit 2
10 tricep hold leg lifts
10 swimmer lifts
10 jump lunges

Circuits 3
5 push-ups with shoulder taps
5 burpees with tuck jump (no push-ups)
20 V-abs (10 ea side)

-CnD

The OG Circuit Workout

Wow, this one hurt. In a good way, of course. We did this one at the field last night, so we decided to start with a warm up jog around the track. (1/4 of a mile) We decided to throw a lap around the track in after each circuit. If you don’t have access to a track (or treadmill), just leave it out. It’ll still be a killer workout.

**CnD Original Workout**

JOG ONE LAP – optional

CIRCUIT #1
5 Burpees (no push-up)
10 Jump Lunges (total)
10 Jump Squats

JOG ONE LAP – optional

CIRCUIT #2
20 Bicycles (total)
10 Leg Drops for abs
20 quick crunches with legs straight up

JOG ONE LAP – optional

CIRCUIT #3
10 Superman Push-ups (push-up, alternate raising opp arm & leg)
20 Standing one leg toe touches (stand on 1 leg, bend/squat down to touch toe & stand up -10 ea leg)
10 Crab toe touches (total)

JOG ONE LAP – optional

This is a full-body, circuit style workout that does not require any equipment.
Perform each circuit non-stop for 7 minutes. Rest as needed before you complete the next circuit.

We completed 7 rounds of circuit #1, 6.5 rounds of circuit #2 and 3 rounds of circuit #3. It took us 36 minutes to complete this workout. We hope you enjoy!

-CnD