Workout 28: "FIFTY'S FRIDAY"

Today you get to make ANOTHER choice. Today you get to decide if you are going to give it all you have got, or if you are going to give the same ol', same ol' effort, and hope for the best. I vote, give it ALL you have got, get it DONE, and REVEL in your soreness and hard work!

Today is 50's Friday! Every exercise you will be doing for 50 reps before moving on. This is for time. You will do them all as fast as you can, clock it and share.

It is time to see what you are made of. It isn't about where you are at now, but that you do better then you did yesterday, that you give a little more then you did the day before. Are you READY?!

"FIFTY'S FRIDAY"

50 Cardio Core Push-Ups
50 Jackie Chans (counting the right leg only)
50 Deep Runners Lunge Kick (each leg)
50 Star Jumps
50 Flutter Kicks (counting right leg only)
50 High Knees (counting right knee only)
50 Tricep Dips
50 Down Hill Racers
50 Star Crunches
50 Half Turn Burpees

TIME! Are you still alive?;) 

I knew you could do it! Bertinator PROUD right now!

WORKOUT 27: "SEXY AND I KNOW IT"

We have all been to the point of "too hard" in a workout.  We decide - we did enough, we are good. Who is with me?! I know I have done it plenty of times, and I also know how much of a difference I feel when I tell myself, "C'mon Bertie! You can do this! Finish strong!" And I push myself to just get it done! I feel like I can do anything! I get a surge of energy that makes me want to do it ALL over again the next day. I see results faster, I get stronger-- and that is why I know, that as soon as I am ready to say, "That's good, I did good!" Then the REAL workout is about to begin and The REAL change is going to come. To get the results you have been looking for and wanting, you have to do something difference, and more often then not, that is pushing yourself a little harder, going a tad bit longer to finish strong. Are you ready?! Because this is the workout, where it is JUST the beginning. 

"SEXY AND I KNOW IT"

1. Dive Bombers

2. Lunge HitchKick Lunge

3. Around The World Plank Jumps

4. Weighted Side to Sides

5. Wall Sit

6. Serve It Ups

You will be using your timer for this workout. You can either use your own timer, or you can go to www.tabatatimer.com and put work to 50 seconds, rest to 10 seconds, cycles to 18, and tabata will stay at 1. Your timer should now say 18:10. You will be doing each exercise for 50 seconds and rest for 10 seconds before starting the next exercise. You will continue rotating through all the exercises, until  you have done all of them 3 times, for a total of a KILLER 18 min. workout. And remember- when you feel like throwing in the towel, or stopping.... DON'T! The workout is JUST starting;)

Make sure you keep your water close- and comment below which exercise you think you will be feeling the most tomorrow?! 

Burn it UP!

WORKOUT 22: "BOOT CAMP ON THE RUN RAMPED UP"

Time to take your Saturday outdoors! Weather is not an excuse. Wear hats, gloves, ear muffs, 6 sweaters, run with an umbrella, etc...  I promise to have you warmed up in no time! Your first 2 boot camps on the run, were more to get you in the groove of one of my favorite workouts. Now it is time to start putting in more work. Are you ready to take on Boot Camp on the Run - RAMPED UP!!

"BOOT CAMP ON THE RUN RAMPED UP"

5 min. warm up jog
Run 2 minutes
20 tri pike press
Sprint 35 seconds
20 crazy climbers (every time you come back to the first position, is 1 rep.)
Run 2 minutes
20 squat jumps
Sprint 30 seconds
20 pendulum swings (counting the right side only)
Run 2 minutes
20 clams
Sprint 25 seconds
20 burpees
Run 2 minutes
20 tuck-in twists (counting each side as 1)
Sprint 20 seconds
5 min. cool down jog

Make sure to time yourself and push yourself as hard as you can! Leave a comment below letting me know your time, so that when we do this one again-- you will BEAT it!! 

Time to get your sweat on!

WORKOUT 19: "WHAT GOES UP, MUST COME DOWN"

It is time to apply the theory of "what goes up, must come down" to your workout! Are you ready?

In today's workout you will be doing a pyramid with reps of 5 - 10 - 20 - 40 -  20 - 10 - 5.

You will be doing a total of 7 rounds! S-E-V-E-N! 

In the first round you will do all the exercises 5 times each. Second round you move up to doing each exercise 10 times each, so on and so forth, until you are all the way back to 5 in the last round.

Time to rock the boat!

"WHAT GOES UP, MUST COME DOWN"

1. Shoulder Pike Press
2. Squat Jumps
3. Wide Squat Thrusts
4. Single Leg V-Ups (counting each leg, so do 6 instead of 5 to make it even)
5. Flutter Kicks (counting only the right leg)
6. Football Run - Drop
7. Single Leg Froggers (you will do each leg separately, so 5 on each leg, 10 on each leg, etc...)
8. Wide Bicep Curls

Time to set your timers and GO!

Don't forget to leave me a comment below, or on my facebook or twitter page, for an entry into the prize jar. It is filling up fast!

Sweat it up!

WORKOUT 18: "TIME TO HIIT IT"

Today's workout is about giving absolutely everything you have!

It is a race against yourself.
It is a race against time.
It is a race every time to do a little better, push a little harder, give a little more.

Are you ready for the race?

"IT'S TIME TO HIIT IT"

Best done on a track or a neighborhood straight way. If you must use a treadmill, then for the "beat it sprint" you will up the MPH you are running on the treadmill. So, if your first sprint you were running at 9.0, then for the beat it sprint- up it to 9.2.

5 min. warm up starting with walking to jogging
35 second sprint (at this point find a marker/noting how far you went)
walk back to beginning
35 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
30 second sprint (new marker)
walk back to beginning
30 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
25 second sprint (new marker)
walk back to beginning
25 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
20 second sprint (new marker)
walk back to beginning
20 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
5 min. cool down jog to a walk

BONUS: 5 MINUTE ABS
1 min. plank crunches
1 min. russians
1 min. sit ups
1 min. good mornings
1 min. clams

If you did this workout right, and pushed yourself to the max EACH time; Meaning, every first sprint, you pushed yourself as hard as you could, then when it was time for the "beat it sprint" you mustered up the inner strength, inner speed, inner athlete inside you to really push hard KNOWING that you thought you gave it your all in the first sprint, so how on EARTH are you gonna beat it?! And somehow, you DO! If you gave this workout absolutely EVERYTHING you had.... then you just reached a new height, broke through a NEW barrier, and became better today then you were yesterday! 

(and yesterday you were pretty great)

Leave me a comment below letting me know "How do you feel now??"

WORKOUT 17: "TEXAS ROUND UP"

 Good morning Bad Lasses! Welcome to Week 3 of The Bertinator's 31 Days. Who is starting to feel stronger, more confident, see results, feel tighter?? Anyone?! Don't worry, you still have 14 days left to keep feeling better and better every day.

Today's workout is your 2nd REAL TIME workout with me. This is one of my favorite workouts to just give it ALL I have got, and not stop til' I hear that timer go BEEEPP! 

"Texas Round Up"

Watch the first few minutes of the workout, so that you can get a feel for the exercises, and then just get as many rounds as you can done in 12 minutes! 

10 Squat Presses

10 Lunge Hop with knee (each leg)

10 Plie Squats with a snow angel

10 Single Leg Burpees (5 on each leg and the modification is regular burpees)

10 Sit Ups

Once you have completed the 12 minutes, let me know how many rounds you got done, and if you survived the single leg burpees! 

Burn it up!

WORKOUT 14: "BERTINATOR UPHILL BOOTY BLASTER"

As you "climbed" Mount Everest yesterday, your upper body and core were rocked! You surpassed limits you NEVER thought you could. I am SO proud of you! Today, I'm going to let your upper body have a little break, and put focus straight where you want it- it's BOOTY lifting time!!

In this workout I have paired some of my favorite booty moves with UPHILL running. If you don't have a hill close by, then just jump on a treadmill and raise the incline- don't have a treadmill OR a hill close by, no worries- just SPRINT as fast as you can for as long as you can during the "uphill" run. Try for at least 30 seconds on and 30 seconds recovery for the 5 min. Sprinting works WONDERS for lifting and firming your rear end.

 Are you ready to take on my booty blaster??

OF COURSE YOU ARE!! Here we go!

"BERTINATOR UPHILL BOOTY BLASTER"

20 Staggered Squat Switch (counting each time you squat to touch the floor)
50 Bridges
20 Skaters (counting each side as 1)
50 Bridges
20 Single Leg Hops from ground (each leg)
50 Bridges
20 Air Squats (feel free to add weight if you need to make these harder)
50 Bridges
5 minute uphill run
50 Bridges
20 Air Squats (feel free to add weight if you need to make these harder)
50 Bridges
20 Single Leg Hops from ground (each leg)
50 Bridges
20 Skaters (counting each side as 1)
50 Bridges
20 Staggered Squat Switch (counting each time you squat to touch the floor)

Whoo-wee!! How does THAT burn feel??

How do you like me now??;)

Comment and let me know if your booty is already feeling a little tighter!

WORKOUT 11: "ALL ABOUT THE CARDIO"

Well, you have made it to day 11 in The Bertinator's 31 Days! Congratulations!! I think your muscles could use a little break. Today is all about cardio. It is your cardio of choice. Only rule is you have to keep it up for 20 - 30 min. You can run, bike, roller blade, swim, play tag, etc... The possibilities are endless. Cardio is great for burning that extra fat, and melting it away, so that your new toned muscle will shine right through. So, enjoy your "day off" and for an entry into the prize jar- let me know what kind of cardio you did, and for how long.

For an added bonus to top off your cardio, do my "5 Min. Sexy Summer ABS Challenge"




How many rounds did you do?

Time to LOVE the burn!