Total Body HIIT (High Intensity Interval Training) Workout for Healthy Weight Loss!
Try it today!
December: the end of 2013
December has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends and over the holiday break, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP December”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!Click “Read More” for the workouts!(At the bottom there are also a handful of links to good stretching videos for the Dance Student Calendar if you want to mix up your routine!)
High Intensity Interval Training for Abs & Hips
Get up and get moving with this workout with NEW exercises!!!
Start in plank position, top of a push up. Begin to roll your weight over to one side, balancing on one hand and stacking the feet. Keep the core engaged and release opposite hand towards the ceiling. Stay here and breath, pressing into the grounded palm to lift the hip higher. To challenge your balance even more, begin to lift the bottom leg and hold for 3 steady breaths. Release back to starting position and switch sides.
Standard Moves presented by PUMA.
The other day I wrote a post about my issues with 30 day squat challenges which you can check out here. Now it’s really easy to point out flaws with something. But it’s another thing all together to do something about it. So I thought I would go ahead and create my suggestion for a 31 day program targeted at giving you an amazing butt. Now you will notice that this program isn’t every day like some programs. This is important to allow your body to recover and get stronger. Feel free to insert your own regular cardio or upper body workouts into the off spaces. If you want to try the program go ahead and download and print the images if you like for your wall. If you have any questions about the program my ask box is always open.
This is way dope.
Today is November 1st! Let’s go! Who’s in?