fitvillains:

Today’s Challenge: V-Hold With Kicks (via Nike Women).

This is an intense core move that will also challenge your quads, hip flexors, and strengthen your lower back. Keep your arms by your side for balance, and try to keep your back flat (straight) and still as you kick up & out.

Note: you can modify the kicks by reducing the range of motion and keeping your knees bent. You can also make the exercise more challenging by adding weights to your ankles or using both feet at the same time.

Today’s Challenge: 2 minutes per side, broken up any way you like! You can start by throwing it into today’s routine in 4 one minute intervals. (or throw it in any way you like. The longer per side, the more challenging the exercise.

Basic set: 1 minute (30 seconds per side)

If you’re planning a…

20 minute workout - Do a set every 4 minutes.

30 minute workout - Do a set every 6 minutes.

40 minute workout - Do a set every 9 minutes.

45 minute workout - Do a set every 10 minutes.

60 minute workout - Do a set every 14 minutes.

Kill it!

3 months ago  /  123 notes  /  Source: fitvillains

fitvillains:

Girls With Guns - Nike Training Circuit

This 20 minute circuit is designed to target & tone your upper body while engaging your core, lower body and back. There are 8 exercises in the 10 minute circuit, and you’ll repeat it twice. Complete each exercise for one minute total, or 30 seconds per side.

Watch playlist here if video above isn’t working.

Take breaks when you need to, and add another 30 seconds to your rest time if you need a longer break. Keep the movements controlled, and focus on the muscle groups you’re using as you contract. Keep your abs tight throughout.

Tips: Find a weight that’s a challenge! Start low, but if it’s too easy, invest in heavier dumbbells for next time. It’s okay to be unable to complete a full minute, but if it’s too easy, it’s a sign you need more weight or added difficulty. Modify the moves to suit your needs (pushup from the knees etc.)

Equipment: You’ll need 1-2 sets of dumbbells (medium to heavy), a mat and a chair/bench. For most people, 5-10lbs is enough, but add more weight if you can handle it.

This is a fab circuit to do after your cardio, or to add upper body work to your strength routine. Keep the movements slow and controlled, and switch to the appropriate weight for the exercise (some may require lighter weights at your discretion).

Girls With Guns Circuit

• Squat With Arm Curl
• Burpee To Shoulder Press
• Lying Chest Press
• Balance Dog With Kickback (30 seconds per side)

Rest 30 seconds

• Single Leg Row With Leg Lift (30 seconds per side)
• Pushup To Single Leg Squat (30 seconds per side)
• Tricep Dips
• Sumo Squat To Lateral Raise 

Rest 30 seconds

Repeat the circuit twice for a 20 minute upper body blast! Girls with GUNS!

Watch the video above for details and tips for each of the moves. You don’t need the Nike Training App to train with Nike! Set your interval timer for 4 rounds of 4 x 60 seconds, then 30 seconds rest.

Kill it!

Nike Training Club - NEW Patrick Goudeau Circuit (A La Kix)

4 months ago  /  142 notes  /  Source: fitvillains

pictureperfectbodywerkit:

my workout for the day

8 months ago  /  32 notes  /  Source: pictureperfectbodywerkit