WORKOUT 20: "KEEPIN' IT REAL"

(ain't that the truth)

With that being said, WELCOME, to day 20 in The Bertinator's 31 Days! Today you will be working and pushing yourself as hard as you can for 35 seconds. Then you will rest for 10 seconds before doing it again. You will be doing the SAME exercise 3 times in a row, before switching. This will enable you to REALLY feel the burn, and fatigue the working muscles!

You will be using www.tabatatimer.com. Either with the app on your phone, iPad, or computer.

Set WORK to 35, REST to 10, CYCLES to 3, and TABATAS to 6. This will put your workout at only being 14 minutes and 30 seconds. Sweaty and DONE in under 15 minutes!!!

"KEEPIN' IT REAL"

1. T - Push  Ups
2. Side Lunge Hop
3. Double Unders
4. Tricep Kickbacks
5. Deadlifts
6. Slider Reverse Crunch

Don't forget, you will do each exercise 3 times, before moving on to the next one. You will only have 10 seconds PERIOD for recovery time throughout the whole workout. So, your workout will look like this:

T - Push Ups (35 seconds)
rest (10 seconds)
T - Push Ups (35 seconds)
rest (10 seconds)
T - Push Ups (35 seconds)
rest (10 seconds)
Side Lunge Hops (35 seconds)
and so on and so forth......

After you have completed the workout, don't forget to leave me a comment, letting me know how awesome you did, and if you felt the burn!

Push through to the end!

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 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 9: "500 OR BUST"

 As your fitness keeps improving, so do your work outs! It is time for work out #9 - with 500 reps or BUST! Think you can take on the challenge?

"500 OR BUST"

25 Plie Jump Squats

25 Shoulder Pike Press

25 Football Run-Jump

25 Side Plank Hip Dips (each side)

You will do this workout a total of 4 times. Set your stop watch and GO! How fast were you able to complete 500 reps? Be the BAD LASS that I know you are!;)

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 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!!