Woohoo! I’m so happy so many of you have taken advantage of the discounted price YTP Boot Camp Round 2 this week! I’ve already started working away at the new workouts, exercise demo’s, info packets, and metabolic conditioning workouts for it. Iiiiit’s boot camp season! If interested, you can sign up here. Also, Love Grown Foods just signed on as one of our Weekly Check-in Challenge Giveaways! You guys are in for some pretty sweet prizes 😉

OK – on to today’s workout!

I don’t know about you, but something in the air just feels like fall to me lately. Being a summer lover, I’m not sure how much I like it, but I have been taking advantage of the (slightly) cooler temps. My trail runs have been a little later in the morning lately, and I’ve found my beloved outdoor workouts not to be so, well, hot.

Want to join me for an outdoor workout today??

File this one under: “burns so good!”

Today’s workout comes in the form of a body weight HIIT workout, utilizing those big muscles in the upper and lower body – with some abs mixed in – with compound movements. Simply put, you’ll get a big calorie burn from this 30-minute metabolism boosting workout

It can be done anywhere, but does require a bench or a sturdy surface about knee height or slightly below. As always, please check with your doctor before beginning any new exercise program!

Walking Lateral Lunge

From a standing position, take a big step to the right with the right leg. Keeping the toe pointing forward, push the hips back as the knee bends, careful to keep the heel pressed into the ground. Step the left leg in to meet the right, and repeat. Switch sides, allowing for :20 on each side, or :40 each side for some extra burn!

Rotating Forearm Plank

Start in a forearm plank. Rotate into a side plank, while bringing the elbow behind the back, squeezing at the shoulder blade. Come back into a forearm plank, and then rotate to the opposite side.

Push Up Shoulder Tap

In a high plank position, lower into a push up, letting the elbows bend to 90 degrees. Press back into your high plank, and tap the left hand to the right shoulder. Repeat on the opposite side, alternating.

Squat Jumps

Standing with feet hip-shoulder width apart, press the hips back as you bend the knees to lower into a squat, explode up into a jump with good form. Regress by omitting jump

Glute Bridge Pop Ups

Lying on the ground, place on heel on a bench or sturdy elevated surface. Brace the abs as you use the glutes to press the hips up into the air. Lower almost back to the ground and repeat. Allow for :20 on each side, or :40 each side for some extra burn!

Pike Press

Placing feet on an elevated surface (or ground, for regression,) bring the hands directly under the shoulders, looking through toward the knees. You’ll be in an inverted V position. Slowly lower your head down toward the ground, and press back up, using the shoulders and triceps.

Bench V-Ups

Sit on the end of a bench, with your hands lightly grasping the edges. Bring the knees to the chest, and then extend them out into a V, keeping your spine in a neutral position. Repeat.

Plyometric Step Ups

Place one foot on the bench and one on the ground. Pushing off of the foot that’s on the bench, switch the feet in mid air, so the opposite foot lands on the bench.

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A couple notes:

1. Leaving dog crap in the park that I shot this workout is fineable up to $500, and that’s why I shoot my workouts here.

2. Yes, I’m smiling in all of the pictures above. Totally opposite of my resting bitch face that’s usually on my face I’m not taking pictures of my workout.

3. Once again, please consult your physician before adding in any new exercises.

After this workout, I refueled with my favorite green smoothie combo of the moment: Silk almond/coconut blend, a scoop of vanilla protein powder, a heaping handful of power greens, a blob of almond butter, honey, cherries, and ice. If I’m feelin’ fancy I’ll drizzle in some NuNaturals chocolate syrup. Boom!

Yum!

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The last couple of workouts I’ve posted have been videos, so tell me, which do you prefer: workouts you can watch on Youtube like this one? Or picture-only workouts like the one above?

Are there any certain exercises or movements you tend to avoid because discomfort or otherwise?

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If you’re interested in 1-on-1 personal coaching or training programs, you can learn more here.