Warning: BRUTAL metabolic meltdown coming through!

Sounds like fun, right?!? This is another weekend killer brought to you by Chichi Kix (http://fitvillains.tumblr.com). I have personally tried all the weekend workouts that I post & I have to say, Chichi is one of my biggest role models for sure. And MAN, can homegirl plan a circuit!! GET READY TO SWEAT;)


9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.


How To Do It

  1. Warm up for 5 minutes. Run, jog, squat: mix & match.
  2. Set a timer/stopwatch. If you have a ‘lap’ function, it’s easier to time yourself per round, but it’s not necessary.
  3. Complete 4 rounds of the Beast Unleashed circuit. Rest when you need to, but try to keep breaks short. (Ideally, finish one round, rest, then move on). Try to improve your time each round.
  4. Cool down and stretch.
MINI-VERSION: if you’re short on time, hit it HARD for 2-3 rounds or set a timer for your desired workout length and see how many rounds you can complete in that time. (2 rounds in 15 min, 3 rounds in 25 min etc). 



Beast Unleashed Circuit

  • 50 High Knee Runs (Right + Left = 1 rep)
  • 20 Alternating Froggers
  • 20 Side Lunge & Lift (10/side)
  • 10 Cobra To Plank
  • 50 Lunge Hops
  • 20 Sprinter Crunches
  • 20 Baby Pistol Squats (10/side)
  • 10 Burpees
  • 50 Lying Leg Lifts (25/side)
Rest 30-60 seconds & repeat. 


FURTHER EXPLANATION OF EXERCISES & MODIFICATIONS AFTER THE JUMP!!

Exercises & Modifications

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1. 50 High Knee Runs (Right + Left = 1 rep)

Targets: core & heartrate

Run in place, bringing your knees up high and staying on the balls of your feet. Keep your shoulders back, abs tight, and utilize your arms as you run. Right + Left = 1 rep. Do 50.

Modification: jog in place. 


2. 20 Alternating Froggers

Targets: core, shoulders, glutes

Start in plank position, shoulders directly over your hands. Place one foot to the outside of the hand on the same side (knee outside the elbow). Quickly, switch feet jumping one foot back and the other forward. Switch back and forth, keeping your hips low and staying on the balls of your feet.

Modification: step forward and back instead of hopping. This move can also be done on an incline: place your hands on a bench or couch and bring your foot to the outside of your hand. 


See video below!

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3. 20 Side Lunge & Lift (10 per side)



Targets: thighs, glutes & obliques.

Start in a standing position. Lunge to the right, pushing your hips back and sinking down, as you would with a squat. Weight should be in the heel of your lunging foot, and your other leg should be straight.

Pushing through the heel, return to standing and lift the lunging leg out to the side. In one motion, sweep back down and repeat starting with the lunge. Keep your core tight throughout the movement. Complete 10 reps per side.

Modification: Break up the movement and reduce range of motion.

Advanced: add resistance with a weight, medicine ball or resistance band. 


4. 10 Cobra To Plank

Targets: chest, shoulders, core & back

Start in a lying position: chest to the floor and arms/legs outreached. Lift off your chest and thighs off the ground into cobra, squeezing your back & glutes. Hold for 1-2 beats.

Return your hands to either side of your shoulders and push up into plank position, scraping your elbows by your torso as you lift. Keep your abs tight and quads contracted. Repeat for 10 reps.

See video below.

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5. 50 Lunge Hops



Targets: glutes, thighs & heartrate

Sink down into a deep side lunge, keeping your knees over your toes. If you can, place one hand on the ground, while swinging the other behind you.

While staying low, switch sides, hopping one foot out and the other in. Touch the ground (or get as close as you can) each time and move quickly.

Modification: reduce range of motion and step out to either side instead of hopping.


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6. Sprinter Crunches

Targets: core



Start on your back and  lift your shoulders & feet off the ground, pressing your lower back into the floor (only lower your feet to the point where you can keep your low back on the floor). Hands should be lifted off the ground, facing forward.

In one motion, raise up into a V, bringing your opposite elbow to your knee, like a sprinter. Keep your back flat (don’t round), and chest open. Return to starting position and repeat on the other side. 


Modification: keep one foot on the ground (or both). Reduce range of motion, and use your hands for support.



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7. 20 Baby Pistol Squats (10 per side)




Targets: quads and inner thighs

Stand with your feet about hips width apart. Arms outreached to either side. Lift one foot out in front of you, heel flexed, and slowly lower down into a mini-squat. Your standing leg should be bent, and try to shift your weight to the heel of your standing foot.

Balance and return to standing without tapping the front foot down. Repeat 10 times per side.

Advanced: try to straighten your front leg and raise it closer to hip level, while sinking lower into the squat. Hold weights in your hands for additional resistance.

Modification: place the heel of the front leg on the ground as you lower and reduce range of motion. 


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8. 10 Burpees
Targets: core, shoulders, heartrate

From standing, lower down to the ground into a low squat. Step or hop your feet out into plank position. Reverse the motion back into a low squat (hop your feet forward or step them in). Stand and jump up into the air. That’s 1 rep.

Advanced peeps: add a pushup to the bottom of the burpee.

Modification: Step back instead of hopping & omit the jump.


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9. 50 Lying Leg Lifts (25 per side)


Targets: outer thigh & obliques



Lie on your side with one arm resting on floor, elbow bent. Place opposite hand on ground in front of your body for support. Extend legs with knees slightly bent or straight, and stacked one on top of the other.

Lift top leg through full range of motion, then lower to hover just above the floor in front of bottom leg. Try not to allow lifted foot to touch floor between reps, and complete all reps before switching to opposite side.

Advanced: try this move in side plank, raising your bottom hip off the ground.

Time saver: move as quickly as you can! These get brutal really fast. Aim for one lift every 1-2 beats.

Modification: bend the top leg at the knee and reduce range of motion.



Find about 5 friends, review the workout, KILL IT, then compare notes! Beast it out, y'all!!

 


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