Outdoor Partner Workout w/ Citrus&Gold

I had a super fun weekend collaborating with Akansha Agarwal from Citrus and Gold. It’s only fitting that my first collaboration be with Akansha, since she she inspired me to start a fitness blog.

For our collaboration we completed a full body workout with 7 body-weight partner exercises that can be done anywhere. All you need is each other! This workout may take anywhere from 30 minutes to 90 minutes. It should be fun so don’t forget to smile, laugh, and enjoy being active together! 

Check out our workout below and don’t forget to follow Akansha’s blog and Instagram! Also, check out a quickie video of our workout here. Yes I know, we could have better form… but we were having too much fun to notice! Haha oops!

Leg Raise Throw Down
2 sets each partner with 10-15 reps.
Lie on your back on the floor with your legs fully extended out in front of you. Your partner should stand with one foot on either side of your head with her knees slightly bent. Hold your partner’s ankles and lift both of your legs up together. Your partner will push your feet from your ankles back to parallel level with the floor. Don’t let your legs touch the floor.

 

 

 

 

 

 

Wheel-Barrow Push up & Squat
2 sets each partner with 10 reps
Stand with your feet apart in a sumo squat stance with your partner’s ankles resting on your upper thigh/lower hip. Your partner should be in push-up position with you hold her ankles. Allow your partner to complete a push-up, then you complete a squat.

Plank Burpees
2 sets each partner with 5-10 reps (5-10 burpees)
Hold a plank position and have your partner jump over your legs and complete a burpee. Your partner should then jump over your legs again and complete another burpee.

Leg Lift Hold & Jump
2 sets each partner with 15 jumps total
Lie on on the floor with your back flat on the ground and legs extended. Lift your legs off the ground around 35 degrees. You can place your hands under your glutes for more support. Have your partner jump over your legs side-ways 15 times.

Glute Bridge
3 sets with 5-10 reps
Have you and your partner lie on your backs with your feet up, knees bent 90 degrees. Rest your feet against each others and push. Use the push to help lift your glutes off the ground. Put your arms flat on the floor next to you for support. Squeeze your glutes at the top!

Jump Lunge & Clap
3 sets with 15 reps total
Perform a lunge and jump into the next lunge. After jumping into the lunge, clap your partner’s hand. Repeat by jumping into the next lunge with the other foot. You and your partner should have alternating feet i.e. while your right leg is behind you, her right leg should be in front of her.

Push Ups
3 sets with 10 reps
Get into push-up position with your legs wide apart and have your partner hold your ankles. Complete a push up at the same time.

I hope you all enjoy the workout and don’t forget to follow my fitness Instagram here for more fun and exciting workouts, healthy meals, and my fitness journey!

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5 Circuit Killer HIIT Workout

Today I completed a killer 5 circuit workout when normally I only do 4 circuits! Half way through I felt like throwing up, but I kept pushing because I was so motivated to finish! I definitely don’t recommend doing workouts so intense they make you feel like or actually throw up, but I was so into this one I had to finish!

Circuit 1: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
12 / 3.0 / 2
12 / 5.0 / 1
0 / 2.8 / 2

Circuit 2: Legs & Abs (7 minutes nonstop)
Squat and Press w/ 8lbs (x12)
Leg Lifts (x20)
Knee Up with Lounges (x12 each leg)
Bicycle Crunches (x40)
1 Minute Rest

Circuit 3: Arms & Abs (7 minutes nonstop)
Push ups (x12)
X Crunches (x30 total)
Tricep Dips (x12)
Regular Crunches (x40)
1 Minute Rest

Circuit 4: Legs & Abs (7 minutes nonstop)
Cross Over Steps w/ Stepping Stool (x40 total)
Heel Touches (x40)
Jump Squats (x20)
Russian Twists w/ 8 lbs (x40)
Step Ups w/ 6lbs each hand (x12 each leg)
1 Minute Rest

Circuit 5: Arms & Shoulders (7 minutes nonstop)
Overhead Tricep Extension w/ 6lbs (x12)
Jumping Jacks (x50)
Bicep Curls w/ 5lbs (x12 each arm)
Shoulder Press w/ 5lb Dumbbells (x10)

Don’t forget to follow me on facebook and instagram!

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Bosu Ball – Fully Body – HIIT Workout

My Workout (Bosu Ball): 3/1/16

I need different kinds of exercises to stay entertained and motivated so, today I thought I’d give the bosu ball a try. I’ve never used it before but know that balancing on this bad boy is great for strengthening your core! Here is my Bosu Ball workout from today. I must warn you, it IS TOUGH. I was struggling on the last circuit, but I felt SO AMAZING and accomplished after!! Give it a try and tell me what you think!

Remember, if you’re not sure what an exercise is or how to do it, you can always google it or youtube it, or even ask me! Also if you find yourself struggling to complete a circuit, slow down but push yourself to finish! You can always remove weights or tweak an exercise to your level and comfort zone!

Warmup on Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 3.0 / 2

Circuit 1 (Arms): Complete this circuit nonstop for 7 minutes.
1. Burpee/Push up holding bosu (x10) Bosu should be upside down
2. Plank w/ knee to elbow (x10 each leg) Bosu should be upside down
3. Row Plank w/ legs on bosu holding 8lbs dumbbells (x10 total)
4. Cross over steps & hip twist holding 8lb medicine ball (x20 total)

Circuit 2: (Legs): Complete this circuit nonstop for 7 minutes
1. Cross over steps (x30 total)
2. Jump onto bosu front squats (x10)
3. Sumo squats w/ one leg on bosu (x10 each leg)
4. Lunges w/ one leg on bosu (x10 total)

Circuit 3: (Full Body with the Bosu Ball upside down): 7 minutes
1. Pushups (x10)
2. Squats holding 12lbs (x10)
3. Mountain Climbers (x40 total)
4. Plank Position Leg Raises (x10 each leg)

Don’t forget to stretch after your workout! And don’t forget to follow me on my fitness instagram @fitwithtania! 

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Full Body – HIIT Workout #3

My Doctor said my blood pressure is better than it’s ever been! Know why? Because I gym! Here is my full body workout today.

Warmup on Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 3.0 / 2

Complete each circuit for 7 minutes non stop.

Circuit 1 (Legs & Abs)
1. Sumo Jump Squats (x10)
2. Leg Lifts (x20)
3. Cross-over Steps w/ Stepping Stool (x40 total)
4. Crunches (x30)
5. Knee Ups w/ Stepping Stool 6 lbs each hand (x12 each leg)
6. V-up Crunches (x20)

Circuit 2 ( Arms & Abs)
1. Push ups (x10)
2. Jumping Jacks (x40)
3. Mountain Climbers (x40 total)
4. Overhead Tricep Extension w/ 10lbs (x10)
5. X-crunches (x20)

Circuit 3 (Full Body)
1. Squats holding 10lbs (x10)
3. Cross-over Steps w/ Stepping Stool (x40 total)
4. Bicep Curls w/ 4lbs each hand (x10)
5. Russian Twist w/ 6lbs (x40 total)
6. Stationary Lunges (x10 total)
7. Heel Touch Crunches (x40 total)

I ended with a 10 minute cool down on the stair machine at a level/speed of 5.

HIIT + Cardio Workout

Since I haven’t done a good cardio workout in a while, I decided to do one today! Usually I find LISS cardio workouts really boring. I can’t do the same thing for 45 minutes. So instead, I changed it up and used 3 different cardio machines for today’s work out, keeping my heart guessing and myself less bored!

Treadmill
Incline / Speed / Minutes
15 / 2.8 / 2
15 / 4.5 / 1
13 / 3.0 / 2
13 / 5.0 / 1
10 / 2.8 / 2
10 / 5.5 / 1
8 / 3.0 / 2
8 / 5.8 / 1
5 / 2.8 / 2
5 / 6.0 / 1
Cool down for 2 minutes

Then I went to the stair machine and used it for 10 minutes on level 7. This was the first time I’ve ever used a stair machine and I absolutely love it! It really worked out my heart and left me sweating a waterfall!

After that I used the elliptical for 15 minutes with no incline at a speed of 5.8.          
I ended my workout with a 2 minute cool down on the elliptical and then stretched out my legs.

Full Body – HIIT Workout #2

Here is the HITT workout I did today. Keep in mind that it took me at least a few weeks to build up the stamina to be able to complete a full workout! If you find yourself struggling, push yourself to at least finish the circuit even if that means slowing down. As long as you are moving the entire 5 or 7 minutes! It’s the only way to build up that stamina!

Warmup on Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2
10 / 4.5 / 1
Cool Down

Circuit 1 (Legs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Sumo Jump Squats (x10)
2. Knee Ups w/ stepping stool w/ 8lbs each hand (x12 each leg)
3. Cross Over Steps w/ stepping stool (x30 total)
4. Leg Lunges (x10 total)
5. Front Squat w/ 10lbs (x10)

Circuit 2 (Arms)
Complete this circuit as many times as you can for 5 minutes nonstop.
1. Push-ups (x10)
2. Tricep Dips (x10)
3. Jumping Jacks (x50)
4. Bicep Curls w/ 4lbs (x10)
5. Overhead Tricep Extention w/ 8lbs (x10)

Circuit 3 (Abs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Leg Lifts (x20)
2. Crunches (x40)
3. Glute Bridge w/ 8lbs (x20)
4. Heel Touch (x20)
5. Russian Twists w/ 8lbs (x40)

Full Body – HIIT Workout

My full body workout today was TOUGH. It left me sweating puddles but made me feel so amazing afterwards! I felt so positive and optimistic for the rest of the day. Check it out and give it a try! Don’t forget to tell me what you think!

This HIIT workout is a mix of treadmill resistance and weight resistance training. These types of high intensity resistance workouts are the best way to burn fat fast! The workouts keep your heart guessing for what is next and keep your body burning calories even after you’re finished!

Treadmill Circuit 1
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.5 / 1
13 / 2.8 / 2

Strength Circuit 1 (Arms & Abs)
Go through this circuit nonstop for 7 minutes
1. Push ups (x10)
2. Hip-Lift Progression w/ 10lbs (x15)
3. Tricep Dips (x10)
4. Russian Twists w/ 8lbs (x20)
5. Bicep Curls w/ 6lbs (x10)
6. Toe Touches (x20)

Treadmill Circuit 2
15 / 2.8 / 2
15 / 6.0 / 1
13 / 3.0 / 2
13 / 5.0 / 1
13 / 3.0 / 2

Strength Circuit 2 (Legs/Glutes & Abs)
1. Squat Jumps (x10)
2. Leg Lifts (x20)
3. Weighted Step Ups (x15 each leg)
4. Bicycle Crunches (x40)
5. Squat & Press w/ 10lbs (x10)
6. Crunches (x40)

If you enjoyed this workout, check out Kayla Itsines and Alyss’s guides. They have similar workouts like this in their guides. Their guides is actually what helped me to create my own workouts that I found enjoyable! Don’t forget to follow me on my fitness instagram!