New week mash-up The HIIT

Since I was done with my 5 day workout, I decided to do a mash-up while I wait for my next workout routine, which will be the Killer Fat Burn Workout 7 day challenge. I wanted to start this one probably tomorrow...come to think of it...I probably should have done that today! Oh well...I will get it done! I say that because, the next 30 day challenge starts Wednesday and I wanted to start it on a Monday, not Wednesday. Plus they always send the email mid-afternoon and I like to do my workouts for the day first thing in the morning. 

So, here is the workout I mashed-up today! 50 seconds work, 10 seconds rest; 12 minutes
1 Opposite arm/leg left (with 5lb weight) 21
2 Opposite arm/leg right (with 5lb weight)  21
3 C sit and press (with 8lb Ugi ball) 26
4 Crab touch 28
5 One leg row and squat left (with 10lb weight) 15
6 Standing cross over and side out (with 10lb weight) 16
7 One leg row and squat right (with 10lb weight) 15
8 Squat and bicep curl (with 5lb weight in each hand) 15
9 Lunges and flies and front lift (with 5lb weight in each hand) 16
10 Two lunges and two squat jumps 12
11 A frame abs (with 8lb Ugi ball) 26
12 Single arm kick through left and right 23

I wanted to go from the floor to standing and back to the floor, mixing abs, legs, and arms. It also helped to incorporate those jumps as cardio. Looking at the jumps, #10 in just one round I did 48 jumps. Not too shabby since this was more than I had previously done. I also was able to do the first two exercises with weight and it not hurt me like it did the first day, last Saturday. Also, every exercise I did was from one of the videos I have already posted, so if you want to do this particular sequence, then just look back at the videos. Another way to really mix this up is to alternate floor, standing; abs, legs, arms; and so on. 

I am not sure if you can tell...but here are my beginner and one week later pictures. Usually I do pictures two weeks at a time, but I already feel better so I decided to do it just at the beginning. 

           

I realize that there may not be much of a change, but I am about an inch in the center and an inch in the lower abs smaller...just after one week! These workouts are designed to boost your metabolism and keep it going for about 9 hours depending on the length of your workout. Usually, High Intensity Interval Training will keep your metabolism working for 18 hours off of a 30 minute workout...so you can just about cut that in half for a 12-15 minute workout. I have also continued to drink my shake in the morning after I workout and I have tried to be more conscience of the amount of protein I eat a day. Right now, I am a little behind on what I should be eating, but I am trying and will do better! 

Here is a great boost of motivation for you. It is always good to see others progress and I hope she inspires you as she has me. I don't even know her and I am so proud of her dedication and will power! Check her out here. 

Good luck to you and your routines! I would love to hear from you and about your progress! Here's to the next workout, until then...

April