weight loss workout – Aaron The Trainer

90 Second AMRAPs 1

Here’s another workout I did for my remote clients at Upward Motion Personal Training during COVID-19 isolation. This involves AMRAPs – as many reps as possible – over 90 seconds.

As you can see in the picture – I was finding any way I could to write down workouts so I could see and coach…on this one I had to write on the back of a used piece of paper! But we’ll get ‘er done!

Equipment

For this workout, you’ll need a chair, bench, or something similar that you can step up on confidently. It should be solid – no rolling chairs! 🙂

Dumbells are not required, but they are an option. Add them to the step ups if you want to make things tougher!

The Workout

For each round, you will work for 90 seconds. You will rotate through each of the exercises, doing as many rounds as you can while keeping good technique. Then you’ll rest for 20 seconds, and do it again. Each round is done 3 times.

1)
a) burpee x 5
b) chair step up x 10 (5 ea)
c) outer leg raise x 10
d) inner leg raise x 10
x3

2)
a) side high knee freeze x 6
b) side chair step up x 10 (5 ea)
c) chair crunch x 10
d) chair reverse dip x 10
x3

3)
a) bear crawl x 10 steps
b) side bear crawl x 10 steps
c) bird dog x 10 (5 ea)
d) pushups x 10
x3

4)
a) sprinter hop x 10 (5 ea)
b) bulgarian split squat x 5 ea
c) 1-leg rdl x 5 ea
d) 1 leg calve raise x 10 each
x3

HIIT

“Texas Hold ‘Em” Boot Camp

If you’re reading this in the way future – this was the time when we were all isolated due to COVID-19 – so at the gym I work at – Upward Motion Personal Training, we’ve been teaching classes remotely, via Zoom.

So here’s one of the many – “Texas Hold ‘Em” boot camp – I call it that because it’s chock full of isometric holds, which help strength, endurance and power.

NOTE: if you have high blood pressure, isometric holds can be a dangerous thing. Instead, you can do pumping action, or just do the full motion – aka regular squat instead of squat hold.

:25 work :15 rest – Each exercise is done for 25 seconds, followed by 15 seconds rest – rotate through the two exercises 4 times (for a total of eight 25 second intervals), then move to the next station.

The Workout

Warm up for 5 minutes first – jumping jacks, squats, arm circles, torso twists, this kind of thing.

1)
a) high knees
b) squat hold (squat all the way to parallel with ground – hold it!)
x4

2)
a) burpee
b) half pushup hold (go down half way – hold it!)
x4

3)
a) squat jumps
b) front leg hold (hold your leg straight out in front of you, parallel to the ground)
x4

4)
a) silly feet (quick feet like a football player, but also shake your arms crazily!)
b) side leg hold (hold your leg straight out to the side parallel to the ground – keep your toe pointed straight or slightly down)
x4

Enjoy! I’ll hit you with more soon!

HIIT

Cardio, Strength, Tone HIIT 4

Here’s yet another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training. These are good for weight loss and for conditioning and lung function.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

This one is slightly different than previous CST posts Each set (1.), 2.), 3.), 4.), 5.) ) is done once through, followed by the next. There are 4 exercises in each set. Do the whole thing only once this time. Do each exercise for 45 seconds, followed by 15 seconds of rest.

Round 1: :60 work/ :20 rest

Star Jack — Pulse Squat — Negative Pushup — Crunch
Skier Hop — Lunge Twist — Reverse Fly — Reverse Crunch
Quick Feet Turns — Lateral Lunge — D.B. Row
Burpee — Squat/Raise — Fly/Press — Plank March
Bicycle — Plank Sprinters — Side Tuck L — Side Tuck R

As usual, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

As usual, get a stretch afterwards!

Tag: <span>weight loss workout</span>

90 Second AMRAPs 1

Equipment

The Workout

“Texas Hold ‘Em” Boot Camp

The Workout

Cardio, Strength, Tone HIIT 4