Beat That Shit – Again
Print Workout Here
We did the workout in November last year and you ladies pulled in some wicked numbers. It’s awesome to go back to workouts like this to see where you have improved. So go back and check out your old numbers. I encourage you to write them all down before you start this so you can compare how you improved on each set from last time. Don’t forget to write your numbers in the comment section! I love seeing how you girls are killin’ it! Here we go – It will take us 22 minutes with warm up!! PS I said it was 6 months but it was actually 7 months :) PPS I totally though my knees were crazy high in the runs! :(
What you will need:
- Just your sexy sweaty self and a pen and paper
Warm-Up:
- 50 jumping jacks, 25 squat and open arms
Workout: 60/20, 3 x thru. Get in as many reps as you can in 60 seconds and write it down.
- High Knees – Get those knees up high and run them as fast as you can. Each high knee is 1 rep.
Modification: For those of you with bad knees and bad backs do a high knee march. Each march is 1 rep. - Shoulder Claps – Take a gentle squat with your legs to help support your back. Pull your belly button for a solid core and hold your arms out to the side in line with your shoulders. Clap your hands up over your head and bring them down so they stop at the same height as your shoulders. You don’t want to bring them down too low. You don’t have to clap but your hands have to get up over your head. Each clap is 1 rep.
Modification: Bad shoulders? Clap your hands in front of your body. Make sure your hands stay in line with your shoulders the whole time. - Bicycles – Laying on your back with your legs up and bent in 90 degrees and your arms supporting your neck and head. Twist your shoulders so that your opposite elbow and opposite knee touch. Each twist is 1 rep.
Modification: Bend your knees so your feet are flat on the floor and your knees are in a tent position. March your legs up while you twist your shoulders. Each march is 1 rep. - Alternating Skater Lunges– Use your mat as guidance for this one. Start on the right side of your matt with your right leg forward and your left leg back and on an angle. This is your starting skater lunge. Jump or step over your mat so you’re now in a left skater lunge. Your right leg should be as far to the left as possible. Each lunge is 1 rep.
NOTE: If you have bad knees or the skaters bother your knees then just do back lunges to ease the discomfort. Each lunge is 1 rep. - Plank Shoulder Taps – From high plank you will bring your right hand up to tap your left shoulder. Switch sides. Each tap is 1 rep. Be sure to keep your belly button pulled in tight for max core strength.
Modification: You can do this from your knees as well. Make sure you start in high plank then lower to your knees so that you still have an angle in your knees and you aren’t in table top. If you have bad wrists then come to low plank and reach forward. Each reach/tap is 1 rep.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
My Previous Numbers:
High Knees: 192 / 176 / 191
Hand Claps: 63 / 70 / 73
Bicycles: 153 / 185 / 207
Skaters: 55 / 61 / 65
Plank Taps: 85 / 87 / 92
My Current Numbers:
High Knees: 230 / 225 / 242
Hand Claps: 77 / 81 / 87
Bicycles: 184 / 192 / 198
Skaters: 69 / 74 / 80
Plank Taps: 96 / 101 / 102
High Fives For Sweaxy Times!
Nicole
Previous:
191/212/227
70/67/80
86/84/90
55/73/70
89/90/88
Current:
206/210/214
92/110/122
112/113/110
90/106/111
92/95/112
Feeling awesome!!!
OMG! Those are unreal numbers! KILLED IT!
Last time, my comments were:
Well its no Nicole….
144/??/172 (set 2 my husband came to see why the house was shaking and I lost count!)
58/64/74
104/119/136 (breathing was tough round 3!)
29/33/35 (I did alternating reverse lunges instead as its something I need to work on coordination wise!)
65/76/79 felt like I could keep up here!
Great one!
Today:
160/193/204
76/82/89
127/143/148
70/75/80 – this time I did skaters!
84/106 (video froze and I only realized once the number was bigger)/89
Pushed Hardee each set. Dripping! Also just pitched 1.5 hrs straight at baseball! HAPPY MONDAY!
Oh shit April! Look at that strength increase, especially after just pitching. I hope you are totally pumped up!
That was a great way to start week although buxton my pooch was in my way I basically just gave it and looked like a mad lady thru them all. No idea how I did lol. I’m just a sweaty mess. Ty Nicole.
Oh I’m sure you would have killed my numbers anyways…you’re a machine and I can’t keep up with you even when I try my hardest! Love it lady! Great work!
I half assed that and didn’t count but at least I was moving?!? Not in the mood I guess
Hey don’t sweat it girl. Sometimes we’re not 100% there, especially if you’re not in the mood to compete. Yes you were moving and that’s the best thing. :) Love that the effort was still there and you didn’t skip it
Done
Nice work girl!
I can’t count, breathe and do the exercise….but feel I kept up with you and I didn’t come down on the plank taps and I remember coming down before!
That’s amazing Jenn and that’s more what this workout was about, knowing where you were and kicking the shit out of your previous numbers/modifications. I hope you feel proud!
on Nov 10:
187/172/173
64/65/67
88/76/90
66/72/74
66/63/71
today:
185/197/208
90/95/105
100/106/109
86/91/109
78/88/100
I like being better than myself!
Oh shit girl! That is quite the increase! Well done!
I can’t count! No clue how I did but I did it at least. Man those clap things hurt (in a good way!)
Very deceiving that’s for sure. Counting isn’t necessary but as long as you know you gave it your all that’s what matters!
First workout I have done in a very long time and while I may have not beat that shit it certainly beat mine. I did keep track of my numbers though and the goal into try it again in a few months hopefully with better numbers. Due to carpal tunnel in my wrists I do have a hard time being in plank, any suggestions? Thanks Nicole, I miss you!
Sorry this posted twice for some reason.
That’s amazing Amanda and the point is YOU DID IT! Maybe it kicked the shit out of you this time but when you do it again in a couple months you’ll kick the shit out of it! Let’s put a day on it. Do this again the week of July 25th and/or the week of August 29th. That’s roughly 1 and 2 months from now. This way it’s not too far away and not too close.
I miss you too girl!! Definitly take care of the CT! You can do plank from your elbows and just reach forward (if being on your elbows is fine, some ppl I know with CT are fine on their elbows while others aren’t). The other modification would be to do crunches (alternating each set which leg is flat) or heels to the heaven, or mason twists.
First workout I have done in a very long time and while I may have not beat that shit it certainly beat mine. I did keep track of my numbers though and the goal into try it again in a few months hopefully with better numbers. Due to carpal tunnel in my wrists I do have a hard time being in plank, any suggestions? Thanks Nicole, I miss you!
Good one
Boom!
First time I’ve done that one so nothing to compare it to yet:
183/185/194
73/75/76
124/136/160
71/73/74
62/61/83 (found these the hardest – had to do some on my knees)
Sweating like crazy now!! :)
Those are amazing first numbers Michelle! I love the comment about the plank taps. When you come back to this in a couple months it will be great to see if you could do it from your toes! Unreal girl!
First time I’ve done this one and just wanted to focus on not stopping so I gave up on counting. Wow I’m a sweaty disaster!
That’s a huge goal right there and you killed it! Save this and come back to it in a couple months and try counting to see how you do. Maybe try and use my numbers as a base :) Well done lady!
All done!
Ash! Great work! I’m so sorry I missed this effort!!
Done . Didn’t keep track tho . Just wanted to get moving .
You don’t need too as long as you’re moving as fast as you can that’s all I ask!
I am gasssssssed after that
Another lunch time workout for Nicole and I! We are sweaty messes for sure but neither of us could keep count. lol
Didn’t keep track this time but done and feeling great! :)
Beat down done
i can’t count and breathe at the same time but workout done with sweat dripping!