Another 22-rep workout, this one targets your abs and would be great to do before or after the 22 Rep Arm Burner!
2 ROUNDS:
22 crunches, bent knees
22 crunches, feet on the wall 90 degrees
22 crunches, legs straight up
22 v-abs – left
22 v-abs – right
*CnD Original Workout
Here’s another one of Zuzana’s workouts that we loved – ZWOW #9.
10 Minutes AMRAP (As Many Rounds as Possible):
10 Push-up to T with 180 jump burpees
10 Sumo squats (3) plus tuck jump (1)
30 Crab toe touches
20 Low jacks
We got in 3 rounds + 1 push-up.
Here’s another workout that will get you ready for Turkey Day!
**CnD Original Workout**
Perform 12 reps of each exercise then move to the next, resting as needed. You will do this entire circuit 5 times total for a total of 600 reps! See if you can beat our time of 30 minutes!
1 – Side lunge to Right / Side lunge to left (6 ea side)
2 – Lunge back, knee up (6 ea side then switch which leg lunges back)
3 – Burpees with pushups and calf raise instead of jump
4 – Tricep pushups
5 – Reptiles
6 – Bridge to reverse crunch
7 – Froggers
8 – Mountain climbers
9 – Full sit-ups
10 – Leg drops for abs
-CnD
Thanksgiving is this week, so we thought we should work a little harder today and get our legs ready for the big day. This is a tough one, especially if you really push hard during the 50 seconds of work. We may or may not have been yelling out cheesy mantras, over and over and over. Hey, whatever works, right?
**CnD Original Workout**
50 sec work, 10 sec rest. 18 rounds total (18 minute workout)
Super low squat w/ 1 second hold
V-Abs-LEFT
Plank w/ jumps to side of hands
V-Abs-RIGHT
Forward & backward lunge, jump lunge
Commandos with plank jacks
Good luck!
Notes: For the forward & backward lunge, jump lunge, start with your R foot. Lunge forward, then lunge back. Jump up and switch legs, so your left leg is now in back. Now lunge forward and back with your left foot, and jump switch.
Commandos with plank jacks. Start in a plank position. Drop your R elbow to the mat, jump your legs open, drop your left elbow to the mat, jump your legs closed, push up with your R hand, jump your legs open, push up with your L hand, jump your legs closed. Repeat starting with dropping your left elbow.
Here’s another HIIT workout that requires no equipment. We are huge fans of this format – the rounds go quickly and you get a full-body workout in a short amount of time. Set your timer for 8 minutes and complete as many rounds of each circuit as you can. Total workout time: 24:00.
**CnD Original Workout**
Circuit 1:
10 low jump open squat jumps
5 competition burpees
10 bridge knee open & close (keep feet flat on the floor)
5 leg drops with hip lift
Circuit 2:
10 jump lunges
10 curtsey lunge knee ups (5 ea side)
10 full situps, soles of feet together
10 swimmer lifts
Circuit 3:
20 high knees
5 tricep pushups (on knees, if needed)
6 commandos
20 V-abs (10 ea side)
-CnD
This is a pretty intense workout (one-arm burpees!?) that you can scale back or increase your time for each round depending on how hard and sweaty you want it to be. We set a timer for 6 minutes 30 seconds per circuit, for a total workout time of 19:30.
**CnD Original Workout**
Circuit 1:
10 plie squat jumps
10 180 squat jumps
10 plank froggers
Circuit 2:
10 reptiles
16 jump lunges
10 reverse plank knee tucks
10 commandos
Circuit 3:
6 burpees with pushup and 2 jumps
6 1-arm burpees (alternate arms)
6 leg drops for abs
12 bicycle crunches
12 heel touch side abs
-CnD
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
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
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
Yowza! Here is a cardio heavy workout you can do outside without any equipment – just a mat!
Complete each round as many times as possible in 7 minutes and 30 seconds. Go as fast as you can, while maintaining proper form.
**CnD Original Workout**
Round 1
Hill sprint 50 ft & jog back down (we used a steep grassy hill – took about 15 sec to run up)
10 jump lunges
6 push-ups – open to T with hip drop
Round 2
10 squat jumps
6 commandos
20 crunches – legs straight up
10 tricep hold with leg lifts
Round 3
5 burpees with tuck jump
200 meter skipping (yes, like when you were a little kid!)
30 mountain climbers
-CnD
CHICSnDOGS 