Workouts Library

This routine was built to be a nice mix of cardio and strength and it works out to be not only a great cardio and strength routine but also a great total body workout. It provides a nice all around burn and because it utilizes HIIT and Strength you not only get a great burn while you are doing it but you will get a nice bump in your metabolism to passively burn extra calories for the next 24-48 hours after. This workout can be used a few different ways depending on your goals. If you follow along with me and match my speed and reps then you should get a nice cardio challenge that leaves your legs a bit shaky but you will also get a nice upper body strength workout that will leave your upper body nice and sore the next day as well. Following me will focus on strength and cardio evenly, however if you want you can also make small modifications to adjust your exact focus. Working out & not seeing results? This might be a helpful read:  5 Common weight loss methods that might be sabotaging your progress If you want more overall strength development, then do the high intensity interval training portion with the intention of 100% effort with every repetition knowing that you will most likely need a break before the 20 seconds is up depending on your endurance and lactic acid threshold. Focus on explosive movements on each repetition rather than limiting your intensity and going for the full 20 seconds. Also for the weight lifting section be sure to pick a weight that will be difficult for you to complete the full 45 seconds with. Slow your movements and focus on a full range of motion. As you start to get tired take rest breaks as needed with the goal of hitting 6-10 repetitions in the 45 second interval. For both the HIIT and the weightlifting portion, form is the most important thing. As you get tired you will have a tendency to let your form degrade a bit, but if you want to get the most out of the routine you need to be sure you keep your form as clean/proper as possible. Related: We use & love Powerblock adjustable dumbbells On the other hand if you want more cardio, endurance and toning then complete the HIIT at the maximum level you can without stopping for the full 20 second intervals. You may need to slow your movements or limit range of motion but do what you need to to complete the full 20 seconds with clean form.  During the strength section, choose a lighter weight than you would use for strength and focus on doing your movements a bit more quickly and with as full a range of motion as you can. Make sure that you are keeping your form clean and not moving so fast that you are using momentum or bouncing to complete the exercise. You should never be out of control no matter how fast you are moving. Moving without control just increases your chance of injury not your calorie burn. Whatever you choose as your main goal with this routine, be sure to have fun challenging yourself. Be sure to have water on hand and to drink a good amount after your workout is complete, especially if you notice you sweat a good amount or were exercising in dry, hot conditions. Workout Structure: – 2 Sections of HIIT – 20 Sec On, 10 Sec Off, AB, AB Format – 2 Sections of Strength – 45 Sec On, 15 Sec Off, AB, AB Format Equipment: – Dumbbells – Workout Bench (optional) Warm Up/Cooldown: – Both Included Warm Up: (5 Minutes) – Side Step Arm Cross – Torso Circles – Toe Touch Sweeps – Arm Circles – High Knee March – Squatting Push Pull – Warrior Lunge L – Warrior Lunge R – Boxer Shuffle – Jumping Jacks Workout: (24 Minutes) HIIT Group 1: (6 Minutes: 20 On, 10 Off)  – High Knee Pause – Pop Squat – Side Lunge Pop L – Side Lunge Pop R – Runners L – Runners R Strength Group 1: (6 Minutes: 45 On, 15 Off) – Chest Press – Kneeling Row L – Kneeling Row R — Water Break — HIIT Group 2: (6 Minutes: 20 On, 10 Off) – Rocket Squats – Squat Jacks – Lateral Jumps – Sumo Squat + Side Leg Lift – Jumping Lunges – Walk Downs Strength Group 2: (6 Minutes: 45 On, 15 Off) – Overhead Press – Side Dumbbell Pullover L – Side Dumbbell Pullover R Cooldown: (5 Minutes) – Toe Touch L Over R – Toe Touch R Over L – Inside Thigh Stretch L – Inside Thigh Stretch R – Quad Stretch L – Quad Stretch R – Wall Chest Stretch L – Wall Chest Stretch R – Arm Cross Stretch L – Arm Cross Stretch R What did you think? What was your favorite interval? And the really big question; which is your favorite; HIIT or strength training? 

We love this routine because it’s incredibly versatile. Aside from the wide range of fitness levels that it can appeal to (because of all of the available modifications that we point out as we go), it can be used in a lot of different ways depending on what your needs and goals are. How to use this workout; toning, strength, and/or cardio For example, you could use this as a low impact cardio routine — done properly, this workout will get your heart rate up and have you sweating, all without a single jumping motion. You can also use this as a toning routine — we know a lot of people hate the word “toning” at this point, but like it or not, it is an actual, real concept in fitness. High rep with no/low weight will cause the muscle you do have to remain taut, even after you’re done exercising. The more aggressive form (the one more effective for long-term results and weight/fat loss) is strength training. When you lift heavily (typically high weight, low rep) to tear muscle fibers, you cause a greater metabolic disturbance as well as cause the muscle tissue to heal back stronger and with a higher permanent energy need (i.e. a faster metabolism, even while at rest). If you want to use this for cardio and toning, be sure to constantly keep your muscles engaged and never let them rest — even when you’re not using a specific body part, keep those muscles contracted as well. This takes a little bit more discipline and focus, but can dramatically increase the amount of calories burned through this routine as well as the cardiovascular effect. To use it for a high cardio strength workout, simply add resistance. Workout Structure – Quick cardio warm up – Low impact toning and cardio routine – Cool down & stretch included Warm Up – 45 Seconds each – Walking in place – Up and Outs (slow) – Squatted Push and Pull – Torso Circles – Front Leg Raises (Left) – Front Leg Raises (Right) – Side Step Jumping Jack Printable Low Impact Cardio Workout: – 45 Seconds each, with a 15 second break in between each (done in groups of 2 in an ABAB format) – Slow Burpee – Side Lunge and Reach (alternating) – Plank w/ Lift (arms and legs) – Sumo Squat Calf Raise – Side Plank Leg Lift (Left) – Side Plank Leg Lift (Right) – Deep Squat – Side Step Jumping Jack Cool down & stretch

If you are running short on time but still want to get an intense quick calorie burn that might just leave you a little sore the next day then you are in the right place.  It can be hard to get in a good workout with limited time but with this video we have built an intense workout that will get you nice and tired but without running you into the ground.  Using Tabata style timing of 20 seconds of activity followed by 10 seconds of rest, gives you the set up to do very intense exercises and not burnout because of the rest breaks that are short but just enough to keep you from going over the edge.   Also we have limited each exercise to only two rounds so you are constantly changing from one exercise (or muscle group) to another giving you the ability to use unused parts of your body while the tired muscles get to rest.  What this has allowed us to do is create a workout that is just over 10 minutes in length but still burns up to 140 calories or more. You would have to be sprinting on a treadmill to burn a similar amount. Because this routine is so short you can easily do it twice to double your calorie burn or split it up and do it multiple times throughout your day to keep your metabolism burring at an elevated rate. You can even couple this routine with another HIIT workout to burn maximum calories or do it before a long bout of low level steady state cardio to focus on burning primarily fat content. This workout, just like any workout, will expend a different amount of calories depending on the person doing it.  Factors such as height, weight, gender, muscle content, and level of intensity all play a role in changing the calorie burn per minute.  For example if you are a 5 ft 2 female that weights 120 pounds, has a low percentage of muscle content and you only slightly push yourself you will be at the bottom end of our estimates or maybe even under. On the other hand if you are a 6 ft 2 male that weights 200 pounds a high percentage of muscle content and pushes with the intensity of an elite level athlete then you are going to be at the top end of our estimates or even over. So with that said the video can burn 8 calories per minute on the low end and 14 calories per minute on the high end giving you a total estimated burn of 80 to 140 calories. Again you can fall below this or over it, it just depends on your personal statistics. Workout Structure Group 1 Burpee Toe Touch Crunch Push Up Step Cross Tap Back Bow Group 2 Agility Dots Jumping Lunge Dumbbell Chop Russian Twist Dumbbell Crush Curl

This 17 minute At Home Cardio Workout uses high intensity interval training (HIIT) to blast calories and tone the body quickly. It is a great way to get maximum benefit from a routine in minimal time. There are 6 exercises, each done for a full 60 seconds with a 20 second low intensity interval in between (during those rest intervals you will keep moving by marching in place). If you can’t complete an entire minute of any of the exercises without stopping, that’s okay. Just jump right back into the motion as soon as you can. Watch: How to “Listen to Your Body” During a Workout – When to Stop & When to Keep Pushing If you do this routine regularly, it wont take very long for your cardiovascular fitness and endurance to improve. This is a no equipment cardio workout; it uses only bodyweight exercises. Cardio is definitely a great example of how every little bit counts when it comes to getting in shape, particularly when it comes to a HIIT workout structure. Because of the short, intense bouts of exertion you can actually end up giving yourself a metabolic boost. Try doing this routine two different times throughout the day for the most dramatic benefit. Have you tried any of our other hundreds of free HIIT workout videos? Here are a few of our audience favorites: • HIIT Cardio and Abs Workout – Insane At Home Fat Burner – Interval Cardio Training and Core • 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge – Attempt at Your Own Risk • Total Body Tabata Workout – 45 Min HIIT and Toning Routine • 35 Minute Total Body Toning Strength and HIIT Cardio Workout – You vs You • HIIT Cardio Kickboxing plus Core Workout – 33 Minute Cardio and Abs Workout Exercises in this routine: Jumping Jacks – A classic cardio move, these are a fantastic way to get your heart rate up without any equipment. Aside from using a great deal of energy (cals), these also tone the inside and outside thighs, deltoids, quads, and lats. Lateral Jumps – Lateral jumps are a light plyometric exercise that builds strength within the ankles, hips, and knees. They target the outer thighs, inner thighs, glutes, quads, and calves, and also lightly engage the core muscles. Jumping Oblique Twist – This is a great exercise for a slimmer waist for two reasons; it burns calories, and it calls heavily upon the muscles that wrap around the midsection. Aside from the obliques, it also engages the glutes, calves, lower back, deltoids and quads. Burpees – Everyone loves to hate Burpees because they are challenging but they are also extremely effective at increasing your cardio threshold. This bodyweight exercise tones your pecs, glutes, abdominals, lower back, calves, hip flexors and delts. Pendulum Swings – This at home cardio exercise tone the thighs and is an easy way to get the heart rate up when you don’t have any gym equipment available. It is also good for building basic coordination and agility in the lower body. High Knees – A full 60 seconds of these is harder than it looks. These tone your thighs, hip flexors, and abdominal muscles. Calories Burned Estimate Though there are a large number of variables that factor into an individuals calorie burn during any routine, we estimate that the average expenditure for men and women of varying weights will fall between the range of 155 – 217. Watch: How does Fitness Health Track calculate calories burned? The thing to remember about this kind of workout is that with high intensity interval cardio, your body will burn calories at an elevated rate, even once you are finished with the routine (it takes a while for your body to regulate and go back to a normal rate).

Though we don’t do this type of routine very often, this is actually one of my favorite ways to get a good muscle burn without doing a really high intensity cardio workout.   With the active-static style of training you have a group of two different exercises that use a similar position and utilize the same muscle groups. For example, the first group of exercises in the workout video are a traditional push up and a plank. Both of these exercises utilize almost identical muscle groups, actually the only muscle group that is not used by both exercises is the triceps which is more predominately used in the push up and is either not used or only lightly used depending on the style of plank you choose to do. The workout consists of 10 groups of 2 exercises done back to back in an AB, AB; Tabata style format. Again using the first group as an example you would do as many push ups as you can for 20 second, then you get a quick 10 second rest break then you go directly into a plank and hold that static position for a full 20 seconds before repeating both exercises again. You repeat this same pattern for each group until you are done with all 10 groups. This routine, as I said before, can quickly make your muscles burn so feel free to take extra breaks or longer breaks as needed. Workout Structure: – 20 Sec On / 10 Sec Rest; Tabata style – 2 Sets of Active Motion & 2 Sets of Static Hold – 10 Total Groups Equipment: – Exercise Mat (optional) Warm Up / Cool Down: – Not Included Workout: – Push Up / Plank – Single Leg Squat / Static Squat – Supine Push Up /  Supine Plank – Alternating Lunge / Static Lunge – Tricep Dip / Dip Hold Water Break – Single Leg Calf Raise / Calf Raise Hold (L and R) – Downward Dog Press / Press Hold – Toe Touch Crunch / Static Toe Touch Crunch – Side Hip Raise / Side Plank – Back Bow / Static Back Bow Though you may not be doing any huge motions in this video you are still burning a good number of calories because of having to constantly keep your muscles contracted. In this particular routine you can expect to burn 5 calories per minute on the low end and 12 calories per minute on the high end, giving you a burn of between 100 and 240 total calories for the 20 minute routine.

A long day in front of the computer, the aftermath of a particularly brutal upper body strength workout, or too many hours spent becoming one with the couch as you binge watch your favorite streaming shows; no matter what the reason, sometimes you could really use a long upper body stretch to loosen up those tight joints and muscles and get you back to normal. Well, if that is what you need, then this upper body stretch routine will be the perfect workout for you. There are two different ways you can go through this routine depending on how much effort you feel like putting in. Option one is to do an active stretch by following along with the video exactly as it is demonstrated, which includes using your own musculature to pull yourself into each stretch. This has a number of benefits, which I will cover below. Option two is to do a passive stretch by removing the contracting of your own muscles to pull into each stretch. Instead, using gravity, a static object, or another limb to pull yourself into each stretch allows for a much more relaxing form of this routine. Just keep in mind that you will have to modify the stretches slightly from their original form to do them passively. You can always mix it up per stretch as well, and do a combination of both styles. If you do decide to tackle the active version, this will be a very different experience (especially if you have never tried active stretching before). This actually is a form of PNF (proprioceptive neuromuscular facilitation) stretching, which uses your own body’s natural mechanisms to help facilitate a deeper and more productive stretch. Simply put, by contracting the opposite muscle you are trying to stretch, it causes the stretched muscle to more fully relax, allowing it to lengthen more than it would with a passive stretch.  But getting a deeper stretch is not the only benefit to this style of stretching. Active stretching can also help to facilitate muscle tone, and control over the increased range of motion that you are developing, as well as more readily expose any imbalances in flexibility or strength from left side to right side and front to back. This style of stretching also burns calories as you have to engage multiple muscles for long durations through this routine. Let me know what you think in the comment section below. Loved this routine and wished there was one for the lower body as well? We have you covered with our Lower Body Active Stretch Routine – PNF Stretch Routine for the Lower Body. Feel free to add them together for a super-effective total body stretch or split them up over the day or week. Printable Workout – Overhead Reach + Side Bend  – Other Side – Round to Open Chest – Arm Cross Stretch  – Other Side  – Chest Opener (90*) – Chest Opener (Down 45*) – Chest Opener (Up 180 *) – Overhead Tricep + Lean  – Other Side  – Rotator Cuff (Elbows to side, Open) – Rotator Cuff (Elbows to side, Closed) – Rotator Cuff (Elbows up in straight line, Open) – Rotator Cuff (Elbows up in straight line, Closed) – Rotator Cuff (Elbow straight in front of shoulder joint, Open) – Rotator Cuff (Elbow straight in front of shoulder joint, Closed) — Break — – Wrist Stretch Up – Wrist Stretch Down – Neck Side Stretch  – Neck Side Stretch Chin Down  – Neck Side Stretch Chin Up  – Repeat this sequence on opposite side – Neck Front Stretch Chin Up – Neck Back Stretch Chin Down – Arm Cross + Rotation  – Arm Cross + Rotation 

There is nothing like making a slight modification to an exercise you frequently do, to remind you just how much the human body will only improve in the very specific way you are asking it to. If you don’t know what I’m talking about then you are most likely about to have firsthand knowledge after you do this workout video. In this lower body strength workout we are going to challenge your muscles in two ways. First we will challenge the strength of your legs in a specific motion, for example lunges. Then we will challenge those same muscle’s endurance by doing the same exercise but in a hold rather than a repeating movement. This workout actually tries to incorporate the two types of muscle fibers in skeletal muscle, fast twitch (think strength and power) and slow twitch (think endurance and high repetition), in the same routine. Because we will be holding all of these movements as close to their max load angle as we can, the slow twitch fibers will give out very rapidly as compared to a lighter load angle. To illustrate this think of the difficulty of a squat with only a slight bend at the knee (a light-load angle) versus the knee bent at a 90 degree (heavy-load angle). So in other words, get ready to feel your legs burn. We will be doing three groups of 6 exercises. Each group will have three “active” exercises, meaning we will be moving through a range of motion, and three “static” exercises where we hold the hardest range we can of the “active” exercise that was just done. For example our first strength exercise will be a Ski Squat (optionally done with weight) and we will repeat this movement for 45 seconds. Then after a 15 second break/prep we will move to a bodyweight Ski Squat Hold where we drop down to the lowest range of the squat that is comfortable on your joints and that you can control, and we hold this position (trying not to move) for another 45 seconds.  I went into this routine knowing exactly what it is having done this type of workout many times before and I still was surprised at just how quickly my legs turned to jello. So, if you are planning on using weight during “active” exercises then be sure to start roughly 25% lighter than you would normally do that exercise. You can always increase weight for the second set. Oh yeah, did I mention you are doing two sets of all of these exercises? If you just heard something it was probably your legs asking you to do a different routine. Ha. Enjoy. Workout Structure – Three Groups of Exercise – Active and Static Style – Done in Order Twice Through Equipment – Dumbbells (optional) Warm Up / Cooldown – Both Included Workout Warm Up (5 Min; 30 Sec Each) – Side Step / Arm Cross – Slow High Knees – Toe Touch Circles – Torso Circles – Warrior Pulse L – Warrior Pulse R – Alternating Lunges – Boxer Shuffle – Sumo Squat + Alternating Leg Raise – Jumping Jack Strength (12 Minutes; 45 on, 15 off) x2 – Ski Squat – Ski Squat Hold – Lunge L – Lunge Hold L – Lunge R – Lunge Hold R Strength (12 Minutes; 45 on, 15 off) x2 – Deadlift (straight leg) – Deadlift Hold (straight leg) – Side Lunge L – Side Lunge Hold L – Side Lunge R – Side Lunge Hold R Strength (12 Minutes; 45 on, 15 off) x2 – Calf Raise (both feet) – Calf Raise Hold – Side Leg Raise L – Side Leg Raise Hold L – Side Leg Raise R – Side Leg Raise Hold R   Cool Down (5 Min; 30 Sec Each) – Left Over Right – Right Over Left – Wide Toe Touch – Inside Thigh Stretch L – Inside Thigh Stretch R – Seated Toe Touch / Side Bend L – Seated Toe Touch / Side Bend R – Butterfly Stretch – Deep Glute L – Deep Glute R

This is a beginner friendly-workout that will help build muscle tone, endurance, and flexibility all at the same time. Though this routine is specifically designed to increase range of motion and your control over your own body, it also happens to be a great low impact workout for beginners as well. Though some of the exercises may be difficult for many beginners to get as much range of motion as we show in the video, don’t be discouraged. For example, when doing the first exercise, the standing quadricep stretch, if you can’t get your foot more than a few inches off the ground before your leg muscles won’t budge any more don’t beat yourself up, as there is nothing wrong with that as your starting point. Whether your limited range of motion is due to flexibility issues or lack of strength, just keep in mind that this is just a starting place. Every time you try this routine focus on squeezing those muscles tighter and you will slowly increase your flexibility more and more over time. Soon you will have the strength and the flexibility to complete each of the positions with even more range.AC For those of you who are already limber and have the strength to hold the positions even better than I do, this routine will be a great way to maintain and burn a few extra calories that traditional stretching won’t. Keep in mind that the harder you squeeze your muscles the more calories you will burn so be sure you challenge yourself every second of each hold. This routine utilizes active stretching techniques and if you would like to learn more about the differences of active and passive stretching, then read the description for the companion to this video, our Upper Body Active Stretching Routine. Printable Stretching Workout Standing Quad Stretch Inside Thigh Stretch Standing Toe Touch Butterfly Seated Torso Rotation Seated Hamstring and Torso Stretch Seated Hamstring and Calf Stretch Deep Glute Stretch Though this workout is not intended to be for burning a lot of calories, it does happen to burn a good amount, especially for a stretching routine. On the low end you can expect to burn 1 calorie a minute and on the high end you can burn closer to 4 calories per minute (and possibly more). This range gives you a total calorie burn of 17 to 68 calories but this can be made more difficult with more focus on challenging yourself.

We get a lot of requests for butt and thigh workouts for bad knees, or knee friendly workouts – we also get a lot of requests for band workouts; this routine has both. It’s a fantastic workout for developing and activating the glutes, as well as building important strength and stability in the joints of the lower body. If you have been told that you have lazy glutes, this glute activation workout may be of help to you. We just released a brand new 4 Week Program! You get to choose your workout length each day, depending on your own schedule and energy levels:  4 Week FB Blend – Burn Fat, Build Muscle, Tone; 35 or 55 Minutes a Day All you’re going to need for this workout is an exercise band, but even if you don’t have equipment this is still a great workout, even with just your own bodyweight. Otherwise, any resistance band will do; the one I am using is just a simple strip of theraband tied into a knot. I like these because the band just remains constantly adjustable for whatever you might need (I untie & use this one for upper body routines as well). The bands also come precut in a variety of resistances (you get less product overall but this is a less expensive option). Some of the exercises are a bit slow moving, but this is part of the challenge. Using momentum or swinging/”cheating” motions would cut out the emphasis on building strength throughout the entire range of motion. Keep in mind that each of the exercises is made more beneficial by your mindfulness and paying attention to how you’re holding your body and moving throughout the workout. This workout has been modeled after a patellar tendonitis physical therapy routine, though it also heavily crosses over with a hip strengthening physical therapy routine (both of which I have discussed at length with multiple doctors and physical therapists). A lot of you may recognize these exercises if you are seeing a physical therapist for hip or knee issues. With that said, it’s important to note that I am a certified personal trainer – not a physical therapist – and you should always, always talk to your personal, professional health care provider (who has all of your health information and history) to make sure than an exercise is safe and beneficial for you and your body specifically. In addition to clearing exercises with your doctor or physical therapist, you should also focus on staying tuned in to how your body feels throughout this routine – pay attention. Be aware of the “good” kind of hurt, and the kind of hurt that signals that you should stop what you’re doing. Listen to your own body.  Warm Up (25 Seconds Each) March in Place Butt Kicks Side Steps Kick & Switch 3 Point Taps (Front/Side/Back) Step Throughs + Arms Forward Bend + Arms Hip Opener Steps Step Back + Outside Tap Side Lift + High Knee Side Step Step Back or Curtsy Glute Activation Workout / Knee Friendly Butt and Thigh Workout Side Step or Squat with Band Clock Steps  Hip Hinge Banded Squats or substitute Hip Hinge as a modification if squats bother you Double Steps (slow & deliberate); Front, Side, Back Tick Tock Leg Lifts Side Leg Lifts Circles Forward  Circles Back Supine Raises (lying on your back) Prone Raises Clam Shell Side Lying Hold (Up & Back) Quad Stretch Warrior Stretch Side + IT Stretch Slow Walkdown to Downward Dog Cat to Cow  Side Stretch Legs Straight Up + Calf Stretch Deep Glute Stretch Side Lying Stretch Full Body Stretch + Breathing I really hope you enjoyed this workout. What was your favorite exercise? Did you do it with bodyweight or a band? Would you like to see more videos with exercise bands? Thank you for working out with me 🙂 Kelli

This workout uses a blend of bodyweight exercises, Pilates influenced moves and glute activation exercises to thoroughly target the butt and thighs – especially the smaller muscles, specifically gluteus medius. For that reason, this workout is highly complementary to our many lower body strength training or HIIT workouts.  There are so many different ways that you can use this workout. You can do an independent cardio warm up, complete this workout, and then add a cool down and stretch to the end. You can also use this as part of an extended warm up for lower body lifting routines, or HIIT, in order to thoroughly activate the glute muscles for more intense training.  Related – a Doctor of Physical Therapy shares: 5 Ways to Take Care of Your Fascia for Pain-Free Movement While you don’t need any equipment at all in order to see the benefits of this workout, you can definitely step up the challenge by adding dumbbells or a resistance band to some of the exercises. Make sure that your form is completely on point before adding any kind of extra resistance or challenge. Once you add that extra resistance, you might be surprised that these little sleeper exercises pack a punch! This is a signature FB “bored easily” style workout; you won’t be doing any repeat intervals or exercises, so do the best that you can to push yourself through the single set of each move. It’s also worth noting that these are relatively lengthy intervals at 45 seconds a piece, so don’t feel bad if you need to stop and take a quick rest at any point during this workout.  Walk that fine line of staying tuned in so that you can smartly push or challenge yourself to get stronger, while still listening to and respecting the messages that your body sends you. Remember, it’s ideal to come from a place where you are working out because you love your body, not so that you will love your body someday.  Workout Structure Glute activation exercises in a no repeat format No equipment but optional dumbbells and resistance bands increase the challenge Warm up and cool down not included but both are highly recommended Interval Format: 45 Seconds Active, 15 Seconds Rest Turn on some music that makes you want to move, and get ready to earn your workout complete! Printable Butt and Thigh Workout Monster Walk Staggered Stance Deadlift Other Side Good Morning to Squat Clock Taps Side Lying Leg Lift Elevated Clamshell with Extension Side Lying Sweeps  Side Plank Dip Repeat this sequence on both sides of the body Water Break Bridge with Step Outs Supine Lift + Hold Other Side Up and Over Lifts + Knee to Elbow Other Side Bridge + Butterfly Froggers Don’t forget to cool down and stretch! What did you think of this workout? What interval did you find the most challenging? I was surprised by the fact that I was sweating halfway through, and also at how much my muscles were talking to me by the time I got to the Side Lying Sweeps – my glute meds were on fire! Like I said in the video, I plan on making some new banded lower body workouts for you, so watch for those in the future. Otherwise, any other requests for training styles? Let me know!  Thank you for working out with me,  Kelli

When you need to do a flexibility routine, whether you just finished a workout or you are wanting to do some corrective stretching on your day off, you have a choice between two different styles. These two different styles are Active Stretching and Passive Stretching. The difference between the two is actually quite large considering they both are intended to do the same thing; increase flexibility.   Though we use the active form in this video lets cover the passive version first.  Passive stretching is primarily using gravity or some other passive form like a machine to lengthen your muscles, ligaments, and tendons; think a Straight Leg Hang also known as a Standing Toe Touch. A Standing Toe Touch uses gravity to pull your upper body down towards the floor (when not engaging any other muscles) and is only as effective as the amount of leverage your upper body can place on your hamstrings (the back of the thighs). When done on a regular basis your body will increase its flexibility around the hip joint lengthening the muscles and tendons in the back of the thigh but it does nothing when it comes to control of that new range of motion. Active Stretching on the other hand specifically engages the muscles that oppose the area you are wanting to increase flexibility in. What this does is allow your body to increase flexibility and strength simultaneously in regards to a joint’s range of motion. This means that no matter how flexible you become you will alway have control over that range, lowering your chances of putting your body in a dangerous position.  An example of active stretching similar to the example I gave above would be a Seated Toe Touch where you are engaging your hip flexors (the muscles in the front of the hip) and the quadriceps (the muscles in the front of the thigh) to keep your leg straight while tilting your hips forward towards your legs to lengthen and tighten the hamstring (back of the thigh) and glutes (butt muscles). Not only does this form of flexibility training protect your joints more than passive stretching it also burns more calories. Because you are using your own muscle tissue to get into position, you have to constantly contract specific areas of your body for the entire duration of the stretch to keep the proper amount of tension. Because you are generally using only a few muscles at a time this ends up not being a huge calorie burner but it is still far better than the alternative and besides who is going to say no to a few more calories burnt throughout your day? Stretches in this Routine Overhead Tricep and Shoulder Stretch Arm Cross Chest Stretch Rear Arm Raise (Down and Up) Forearm Flexion and Contraction Abdominal Bow Lower Back Round Oblique Lean (Left and Right) Though this workout is not intended to be a big calorie burner it does happen to burn some calories.  Depending on how hard you contract for each hold/stretch you can burn from 1 calorie per minute on the low end, up to 4 calories per minute on the high end. This will give you a range from 12 to 49 calories for this quick 14 minute stretching routine. Though it may not seem like much, every little bit counts when it comes to losing weight or keeping it off.

From time to time we like to go a little extra sadistic with our workouts and this is definitely one of them. This Active/Static strength routine would be rough on its own but we decided to take it to a level 5 by adding in some HIIT just to make sure your legs feel like satisfied, well worked, soggy noodles by the time you are done. In this routine we have built a fantastic lower body routine to really challenge your leg muscles in a multitude of different ways. First we have HIIT which is ballistic in nature meaning you will be pushing 100% effort for small bouts to really focus on raw power generation through your lower body. Then we move into a strength routine that uses traditional strength training moves as well as static holds. The traditional movements will work on developing strength throughout the full range of motion for each movement. Then we freeze that movement at the maximum load point and hold it there for a full 45 seconds to challenge your muscle endurance.  This routine is designed to completely fatigue your leg muscles so keep that in mind as you plan the rest of your day. If you push yourself on each movement and hold then you will definitely be feeling sore, stiff muscles the next day (or more). Be warned that this is not a beginners workout however with modifications it can be brought down to a level 3 routine. If you want to try the workout video but need to take it a easy then just be sure to use less weight (or none at all) during the strength and give yourself a slight rest gap between reps of your HIIT exercises (you can also take out some of the ballistic nature of the HIIT motions by modifying the exercises to not have jumping or bouncing). As always; listen to your body.  Whichever way you decide to do this routine, it will be a great workout. Be sure to let us know what you think in the comment section below or on social media with #workoutcomplete and #fitnesshealthtrack Workout Structure: – Two Groups of HIIT – Intervals of 20 sec On and 10 Sec Off -Two Groups of Strength – Intervals of 45 Sec on and 15 Sec Off – A Static Hold Set is Done With Each Strength Exercise Equipment: – Optional Dumbbells Warm Up / Cooldown: – Both Included Printable HIIT and Strength Workout: Warm Up (5 Min) – Right Over Left + Side Lean – Left Over Right + Side Lean – Warrior L – Warrior R – Toe Touch Sweeps – Toe Touch Kick L – Toe Touch Kick R – High Knee March – Boxer Shuffle – Jumping Jack HIIT (6 Min; 20 on, 10 off) x2 – Lateral Jumps – Pop Squats – High Knee Pause – Sumo Squat + Front Kick – Squat Jack to Jumping Lunge 2×2 – Burpee —– Water Break —– Strength (12 Minutes; 45 on, 15 off) x2 – Squat – Squat Hold – Side Lunge L – Side Lunge Hold L – Side Lunge R – Side Lunge Hold R HIIT (6 Minutes; 20 on, 10 off) x2 – Lateral Jumps – Pop Squats – High Knee Pause – Sumo Squat + Front Kick – Squat Jack to Jumping Lunge 2×2 – Burpee Strength (12 Minutes; 45 on, 15 off) x2 – Sumo Squat – Sumo Squat Hold – Lunge L – Lunge Hold L – Lunge R – Lunge Hold R Cooldown (~8 Min) – Standing Quad L – Standing Quad R – Inside Thigh L – Inside Thigh R – Wide Stance Toe Touch – Seated Toe Touch – Single Leg Stretch L – Single Leg Stretch R – Butterfly – Deep Hip Stretch – Deep Glute L – Deep Glute R – Torso Stretch L – Torso Stretch R What did you think of this routine? Did it push you? Did you tackle part of it or make it all the way to the Workout Complete screen? Did you have a favorite interval? Let us know what you think!