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 24: "BACK AND FORTH FUN"

It's Monday AND it's Christmas Eve. I think this calls for some "Back and Forth Fun". Here is this weeks REAL TIME work out, where you get to work out right along with me! Let's sweat it out together.

"BACK AND FORTH FUN"

Only 8 days left to get more entries into the prize jar. Leave a comment below letting me know you burned it up with me, and which prize you are hoping to win.

Happy, sweaty Christmas Eve!

WORKOUT 21: "SINGLED OUT"

No, this workout has nothing to do with that old, awesome dating show on MTV. Remember when MTV actually had good shows? The good old days!

 Disappointed?! Don't be- because this workout is SO much better then that!!

Today you are training each side of your body separately today. Time to teach your weaker side who is boss, and bring it up to even!

"SINGLED OUT"

15 Single Arm DB Row 
15 Single Leg Floor Taps
15 Uneven Push Ups 
15 Lunge Hops
15 Side Plank Hip Dips
15 Forward Rocking Plank
15 Jackie Chans (counting right leg only)

Set your timer for 15 min. and do as many rounds as you can!

Don't forget to leave me a comment knowing how many you were able to crank out, and if you noticed a difference in having a stronger and a little bit weaker side. We all have one!

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!

MFB: Strawberry Nut Cottage Cheese

This is the perfect, quick put together snack for after school, or for when you are hungry, but you don't want to make a big meal. Yummy, light and nutritious.

Strawberry Nut Cottage Cheese

1/2 cup cottage cheese topped with:

Sliced strawberries

Almonds

Cinnamon

                           Truvia or Splenda

Enjoy every bite!

MFB: Thick and Frothy Peanut Butter Banana Shake

Photo courtesy of Helen Farr

Yumm!! A clean, healthy PB Banana shake?? Who could ask for anything more?! Try it!!

Thick and Frothy Peanut Butter Banana Shake

1/2 cup unsweetened almond milk

1/4 cup liquid egg whites (if any of you are too nervous to try the

egg whites, just use more milk here instead.  It just won’t be quite

as “thick and frothy”)

1 scoop vanilla protein powder

1 Tbsp. peanut butter

1 Tbsp. banana cream sugarfree fatfree pudding mix

  ice

        Put all ingredients into a blender and mix.

Who has a new favorite shake now??

WORKOUT 15: "BOOT CAMP ON THE RUN- TAKE 2"

You are practically HALF way through The Bertinator's 31 days- and getting you through the month of December. As my way of saying "WAY TO GO!" I am giving you, what seems to be every one's favorite, another "Boot Camp on The Run".  To make you push yourself extra hard, you will be doing the SAME boot camp on the run before- but instead of just 12 reps of each, you will be doing 15 reps of each. I want you to really push and try to make the same time, if not better, then your first boot camp on the run. Getting fitter by the workout!

"BERTINATOR BOOT CAMP ON THE RUN- TAKE 2"

Run 2 minutes
15 push-ups
Run 1 minute
15 burpees
Run 1 minute
15 air squats
Run 1 minute
15 star jumps
Run 1 minute
15 good mornings
Run 1 minute
15 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

Remember,  if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Don't forget to leave a comment letting me know the following:

 If you did this one last week, how close did you get to your time before?
If this is your first time doing this workout, how did you do?


And let me know if you want me to do another 31 Days in January!! :)

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 13: "TIME TO CLIMB"

If you thought yesterday's workout theme with "stars" was fun, I can't wait for you to give this workout a try- where the theme is "climb". Yep! That's right, 4 variations of mountain climbers, including my favorite the "Crazy Climber Burpee"! Are you ready to feel like you JUST climbed Mount Everest??

Here we go!

"TIME TO CLIMB"

45 second plank
40 mountain climbers (counting the right leg only)
35 sea turtles
30 reverse climbers (counting the right leg only)
25 plie squat snow angels
20 wide climbers (counting the right leg only)
15 octo-arms
10 crazy climber burpees

Do the whole workout a total of 2-3 times depending on your Bad Lass level.

Once you have completed the workout tell me how many rounds you got in, how fast you did it, AND which climber variation made you LOVE me!;)

WORKOUT 12: "PARTY LIKE A ROCK STAR"

After your "rest" day yesterday aka cardio day, it is time to step it up a notch and party it UP like a rock star! Onto workout #12! Can you believe it?? Only 13 more workouts before it is CHRISTMAS!! (ps- that took forever to do those colors.) 

This workout is going to be about 22-25 minutes depending on how long you break in between each round. I would prefer you break for less then a minute. Which means, you have 60 seconds to grab water, reset your tabata timer and GO! Here is how today's workout is going to go. Set your timer up at www.tabatatimer.com. You will be doing a total of 3 rounds! However- before you start a round- you will need to adjust the timer. 

Round 1: 45 seconds of work - 15 seconds rest - cycles 10 - tabatas 1

Round 2: 30 seconds of work - 10 seconds of rest - cycles 10 - tabatas 1

Round 3: 20 seconds of work - 5 seconds of rest - cycles 10 - tabatas 1

 (which means you HUSTLE into position- this is the SPEED round!)

You will complete ALL 8 exercises each round. 

"PARTY LIKE A ROCK STAR"

1. Star Burpees

2. Tricep Push Ups

3. Lunge Kicks (you will do each leg for the allotted amount of time)

4. Star Crunches

5. Star Jumps

6. Single Arm Dumbbell Rows (you will do each arm for the allotted amount of time)

7. Dead Lifts

8. Flutter Kicks

This is my kind of workout! You fatigue the muscles, and then as the time goes down, so does the recovery period. Are you ready?! Get it done! 

Comment below when you are finished, and let me know which exercise was your FAVORITE!!

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!

WORKOUT 10: "Git R Done"

Every Monday I will be posting a REAL TIME workout. This is where I will be doing the workout right along with you. In the future, I will also post the breakdown exercises to each real time video, so that you can watch each exercise before doing it with me, or just do it on your own, if that is what you prefer. Whatever gets it done. :)

Here goes nothing! Enjoy and "Get R Done!"

"Get R Done"




As always, don't forget to leave a comment letting me know you completed the workout, and which exercise had you catching your breath the most.

Burn it up!

WORKOUT 8: "BOX OF CHOCOLATES"

Not only is life like a box of chocolates, but so is today's workout. You have completed a WHOLE week! 7 days of Bertinator workouts. Seriously- how exciting! I am so proud of each and every one of you. If you have yet to start, this is a NEW week! It is never too late to start, until it is... and well, then you are pretty much dead, so it doesn't matter anyhow;) So, start now! You can still comment below each workout letting me know you killed it, and you can go back and still do the first 7. Each workout is under 20 minutes, and 2 can easily be done in one day. For each work out completed and commented on you get one entry into the raffle jar for each prize. Whoot! Whoot!

Now onto Workout #8. This one is going back and including ALL the exercises you did this past week. However, each and every one of your workouts will be different.

On different pieces of small paper write down each of the following exercises and then fold each of them up and put them in a bowl.

"BOX OF CHOCOLATES"

BURPEES
MOUNTAIN CLIMBERS
TRICEP EXTENSIONS
SQUAT KICKS
TUCK INS
PUSH UPS
LUNGE HOPS
SIT UPS
JACKIE CHANS
BRIDGES
ARNOLD PRESSES
RUSSIANS
HIGH LOWER AB LEG LIFT
SUPERMANS
SQUAT PRESS
STAR JUMPS

Once you have all the pieces of papers folded and thrown into a bowl, it is time to start your work out!! Are you ready?! It is "Box of Chocolates'" pyramid time. Here is how it is going to go. You are going to draw an exercise out of the bowl. Whatever exercise you get you do for 10 reps. Once you finish those 10 reps you pick another exercise and do it for 20 reps. Complete the 20 reps and pull another exercise out of the bowl and do 30 reps of that exercise. Don't worry- 30 is as high as you are going to go:) After you reach 30, you go back down to 20 reps, then 10 again and so on and so forth. Your work out will look like this in reps 10-20-30-20-10-20-30-20-10-20-30-20-10-20-30-20! There are 16 different pieces of paper. You will set your timer for 20 min. and GO! If you finish all the pieces of paper, then throw them back in and start over.

Everyone's workout will be different! In the comments, let me how your workout went- and how you pulled each exercise and how many reps you had to do. It is fun to see how hard everyone had to work.

Burn it up!

WORKOUT 7: "BURN IT UP!"

Time to really see what you are made of. Today's workout marks the END of your 1st week in the 31 days. Congratulations for making it this far. Now is the time to really push yourself. Today's work out you will be timing yourself for each exercise. There will be moments at which you want to give up, DON'T! Keep pushing til' you hear the beep for each exercise. You can do it!!

Using Tabatatimer.com, either on your phone or computer, you will click on work and set the "work" portion to 45 seconds by using the "plus" sign at the bottom of the page. Then you will click on rest and set the "rest" portion to 15 seconds. Then you will click on cycles and set the "cycle" portion to 16. The tabata timer should now show 16:10.

You will be doing each exercise for 45 seconds and then you will have a rest of 15 seconds before switching to the next exercise.

"BURN IT UP"

1. Double Burpees
2. Roundhouse Squat Kicks (each leg for 45 seconds)
3. Double Unders
4. Uneven Push-Ups (each arm 45 seconds)
5. Pencil Jumps
6. Toe Crunches

You will do this 2 times through for a total of 16:10!

When you are done, leave a comment and tell me if you are sweating from the elbows or not;)

Burn it up!

WORKOUT 6: "BERTINATOR BOOT CAMP ON THE RUN"

Whooo!! You are on FIRE! You have made it to workout 6, in The Bertinator's 31 Days! You should be so proud of yourself, because I sure am! Here is one of my signature workouts, that I do ALL the time! I am not much of a "runner". I can't run, and run, and run... I need to break it up. So, anytime I thought about running.. this is pretty much what it turned into. I have dubbed it "Bertinator Boot Camp on The Run"

"BERTINATOR BOOT CAMP ON THE RUN"

Run 2 minutes
12 push-ups
Run 1 minute
12 burpees
Run 1 minute
12 air squats
Run 1 minute
12 star jumps
Run 1 minute
12 good mornings
Run 1 minute
12 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

I can run for short bursts of time in the 1 to 2 minute range;) However, if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Leave a comment letting me know what your time was. Then when you do this workout again, you have to BEAT your time;) You can do it!

WORKOUT 5: "TIME TO LEG UP"

Yesterdays, workout was all about the upper body. Now it is time to even things up a bit, with workout numero CINCO! Remember, your body is a lot stronger than your mind... so have your body tell your mind, you are DOING this and you are going to LOVE it!

"TIME TO LEG UP"

15 Ski Ski Squat
15 Single Leg Floor Taps (each leg)
15 Squat Press
15 Side Lunge Hops (counting the right leg only)
15 Calf Raises

Time to set your timer for 15 minutes and complete as many rounds as you can. It is just 15 min. but let me be frank... EVERY minute will count! I believe in you. And it is time for you to start believing in YOU too! :) For more entries, comment below how many rounds you finished and which exercise was your favorite!

WORKOUT 4: "HOLY UPPER BODY, BATMAN!"

I am so impressed with how well everyone is doing so far! Seriously, ya'll are ROCKIN' The Bertinator's 31 Days. You have worked pretty much your full body every day since you started. Now it is time to get your upper body rocked!

There are only 5 exercises in this work out. You will set your timer for 15 minutes, and go to TOWN! How many rounds can you get in, in just 15 min?? 

"HOLY UPPER BODY, BATMAN"

10 Jump in/Jump out push ups

20 Tricep dips

10 Supermans

20 Russians

10 Lower ab high leg lifts

Are your arms about to fall off?;) How many rounds did you do?? Leave a comment letting me know!!

WORKOUT 3: "Bertie's Dirty 30"

It is time to have a themed workout with a BUNCH of 3's, in honor of work out number 3. I have decided to bring to you "Bertie's Dirty Thirty"! Now, before you go all ballistic on me, I want you to think about how nice I was not to give you ANY burpees in this work out;) It will be the ONLY time I show mercy in my dirty thirty work out. You can thank me later.  Here is the break down of the work out:

"BERTIE'S DIRTY THIRTY"

1. Single Leg Froggers (30 reps on each leg)
2. Jumping Jacks
3. Tri-Pike Press
4. Bicycles
5. Jumping Jacks
6. Bridges
7. Arnold Presses
8. Sit Ups
9. Jumping Jacks

You will do each exercise 30 times before moving onto the next one.
Single Leg Froggers- you will do 30 reps on each leg.
Bicycles you will count "1" every time you come back to the right leg.
I do not have a video for jumping jacks because I feel like it is a very basic exercise and I know everyone can do it.

You will complete at LEAST 2 rounds - if you are REALLY feeling strong, feel free to go in for a third.

You can do it!! Let me know how many rounds you completed and if this work out gave you crazy hair;)

Burn it up!!