Raise your hand if you are needing a real butt-kicking workout! Okay, put your hand down, and go put your workout clothes on because I have a full body workout that will make you sweat and seriously kick your butt! 

The other day I went to the gym feeling a little sluggish and unmotivated, but at the same time, I knew I wanted to get a killer workout in so that I would start my weekend off right. I knew I had to come up with a new routine or else I’d get bored and probably end up leaving before I finished my workout. Anyone feel me on that?! 

I put my headphones in and sat there staring at all the equipment. My brain was dead. I had no clue what I was going to do! I scanned the gym for some ideas and finally decided on a full body workout that could be done in 45 minutes or less (I had a busy day ahead) and would also make me sweat and push myself!

Lucky for you, I am sharing this killer workout so that on the days your brain is working you don’t have to think twice about a workout routine!

For this full body workout we will be repeating the same 6 exercises throughout, however, the number of reps for each set will decrease by 1 rep each time. For example, the first set of each 6 exercises will be performed for 10 reps, the next set will be the same 6 exercises performed for 9 reps, the next will be the 6 exercises for 8 reps each, so on and so forth until you’ve counted down to doing each 6 exercises for 1 rep. Take a 1-minute to 2-minute break between each set, but try not to exceed 3 minutes because this is a high-intensity workout meant to be difficult and push you!

*Note: I am sharing the exact workout I did minus the weight because everyone’s fitness level is different. Also, your gym may not have all the equipment I used, so work with what you got and get creative if you have to!


Full Body Countdown:

•Shoulder Press w/ weighted barbell
-Use a weight that is comfortable for you-

•Bosu Ball Burpees
– the pushup is performed on Bosu Ball-

•Squats
-Bodyweight or using the same bar from the shoulder press-

•Battle Ropes
-1 set: right arm, left arm, both arms-

•High Plank Mountain Climbers

•Push-ups

**Follow @passionswithapurpose to watch a video of this workout routine and many more!**

If you are ready to push yourself, sweat like crazy, and get a total body workout, then this HIIT conditioning workout is for you!

What’s great about this workout is that it gives you a goal and for me, having a goal to reach always helps to push myself and work harder in order to accomplish that goal!

Whether you are a beginner or more advanced, this conditioning workout will give you a guideline as to where you are in your fitness journey and will continue to be a test for you as improve your skills. This conditioning routine will increase both your stamina and strength as you work as hard and as fast as you can until you’ve completed the routine.

If you want to challenge yourself even more so, try adding in 30 seconds of medium-intensity jump rope in between each set drop. For example, after completing the second exercise for 50 reps do 30 seconds of jump rope, after the second 40 rep exercise complete 30 seconds of jump rope, continue through the routine. 

It’s important to keep track of the time it takes you to accomplish this full body HIIT workout each time so that you can use it as a baseline for how much you have improved and how much closer you are to your goal! 

Remember to go at your own pace and use weights that are comfortable to you; everyone is at a different place in their fitness journey! Also, keep your form in check throughout this routine. You may find certain exercises are easier if you start to slack on your form; however, this can cause injuries if you are not careful.

Try and give yourself a goal time the first time doing this full body conditioning workout and see how close you get! Get your timers ready & GO!

.25 mile sprint/run
50 overhead plate walking lunges
50 deadlifts
40 kettlebell swings
40 single arm rows in push-up position (20 each side)
30 dumbbells step-ups (alternate legs)
30 bicycle crunches
20 burpees
20 push-ups
10 pull-ups (modify with assisted pull-ups)
10 barbell overhead press
.25 mile sprint/run

 

Are you dripping in sweat?! Don’t forget to comment below on how long it took you and let me know your new personal goal time! 

Are you ready to get those shoulders sizzlin’ and triceps tinglin’?! If so, you are going to love today’s upper body AMRAP workout!

AMRAP?! What in the world is AMRAP?

Glad you asked. AMRAP= As Many Rounds As Possible: Complete a circuit as many times as you can within a given time frame. So for today’s 15-minute workout, you will complete 10 shoulders presses, 10 pushups, and 20 shoulder taps as 1 round. You will continue to perform these 3 exercises and their given reps until the 15 minutes has elapsed. Once finished, record the total amount of completed rounds. (There is no designated “rest” time during the 15 minutes, so take breaks as you feel necessary.) 

You will not need to keep track of time (as a matter of fact, you most likely won’t want to!); however, you will need to set your timer for 15 minutes to know when the time has elapsed. Focus on really pushing yourself today and completing the most amount of rounds possible, because the next time you choose to do this workout you will have a personal goal to beat and you will find with each passing week of conditioning your total rounds will get better and better!! This type of workout is a great way to gauge how much you have improved your conditioning skills and strength!

So, let’s get to it!

UPPER BODY AMRAP: 
[Equipment Needed: free weights or barbell]

10 Weighted Shoulder Press 
10 Pushups – modify, if needed, by touching your knees to the ground
20 (10 each side) Shoulder Taps– modify by touching knees to ground

Note: Keep in mind, the amount of weight you use for shoulder press should be challenging, but should not be your maximum weight. It’s important to complete all 10 reps, so drop the weight if needed. 

Comment how many rounds you completed and each time you do this exercise update me on how much you have improved! 

For more information about this workout, follow me on Insta @passionswithapurpose

Hello, fitness junkies! Today’s HIIT workout will be all about lighting the fire in the lower body! This is a great addition to any leg day workout OR can be done on its own. To make it more challenging for some of these exercises I will be incorporating my resistance bands! Do not worry if you do not have resistance bands- these workouts can be done without, but if you feel the need to challenge yourself the next time around then go ahead and get yourself a pair here

For today, you will work through a series of lower body exercises and (try to) not rest until you have completed the whole series! The following routine will be done 4x through with a 1-minute break between each of the series.

Exercises that will incorporate bands & how to use them:
Body weight squats/jumping squats- place band just below knees or around ankles
Squatted side step- place slightly above knees, step back and forth from side to side in a squatted position
Glute Bridge- place band above knees and press outwards at the knees while squeezing glutes 

Are you ready to get your heart rates elevated and feel the burn in your quads, hammies and glutes!?

HIIT LOWER BODY:

Body Weight Squats/Jumping Squats- 30 seconds
Alternating Jumping Lunges- 30 seconds
Squatted side step- 30 seconds
Burpees- 30 seconds
High Knees- 30 second
Mountain Climbers- 30 second
Glute Bridge- 30 seconds
Fire Hydrant- 30 seconds (each leg)
Rest 1 minute- Repeat 4x

 

For videos on how to perform the above exercises, follow me on Instagram @passionswithapurpose