Dorm Room Challenge: 16 Min KILLER Core Meltdown!
It’s been DAYS, and I’m STILL feeling this workout! Core meltdown is right.
All the exercises are dorm room friendly (no jumping required), and can be modified to suit your level. Read through the descriptions for modifcation suggestions and form tips.
No equipment is required, but feel free to add what you have! Weights can be added to almost any exercise, as can books, dumbbells or other resistance.
Move as quick as you can through the moves without sacrificing form.
BONUS: 4 Min, 4-Way! Core Finisher & Plank Challenge
Two Ways To Do It…
A. 16 Minute AMRAP (best for intermediate/advanced)
Complete as many rounds as you can in 16 minutes.
B. 4 Rounds For Time (all levels)
Complete 4 rounds in your best possible time.
Don’t forget to write down you score! This gives you a benchmark to hit for next time. Write down how many rounds you completed, or how long it took to complete 4 rounds. MY TIME: 4 rounds in 17:38
“16 Min. Core Meltdown” Breakdown
7 core based exercises. 16 reps each. Make sure you’re using proper form and move as quickly as you can through the exercises. Use the modification that suits your needs best (and feel free to switch to easier modifications if needed).
Always warm up and cooldown after your workouts.
16 Min. Core Meltdown Circuit
Warm up for 5-10 minutes.
- 16 Squat & Side Lift
- 16 Alternating Froggers
- 16 Straight Leg Kicks (front & side)
- 16 V-Ups
- 16 Back Lunge To Kick (8 per side)
- 16 Oblique Wheels Sumo Squats (R + L = 1 rep)
- 16 Russian Twists (R + L = 1 rep)
4 Min, 4-Way! Core Finisher & Plank ChallengeCooldown & StretchEXERCISE DESCRIPTIONS & MODIFICATIONS
1. Squat & Side Lift
For everyone that is in college or starting college, here you go :)
(Source: healthybabysteps)
Fitness guru Jon Stratford has devised a plan that will help you drop up to 25 unwanted centimeters from your waist, bum, thighs, and arms - with visible results in a week and a full body makeover in just three. “It’s a simple circuit of targeted moves, but don’t be tempted to only do the ones that focus on your problem areas,” says Stratford. “To achieve your target, you need to perform the whole workout every time - it’s designed to raise your metabolism so your body burns fat even when you’ve stopped working out.”
- Do the triple circuit 3 times a week. Perform 10 reps of each move one after the other. Rest for 2 minutes, then repeat twice more.
- Add two sessions of moderate cardio (think a bike ride, swim or run at an intensity that you can just talk at) on the days in between.
(Source: fleurmeetsfitness)
Nothing Is Impossible: Cauliflower Pizza Crust
1 cup cooked, riced cauliflower (simply shred in a cheese grater )
1 egg
1 cup mozzarella cheese
Pizza herbs: 1/2 tsp fennel, 1 tsp oregano, 2 tsp parsley
(The last three ingredients can be changed for your favorite pizza-type herbs)
Preheat oven to 450ºF/232ºC. Spray a cookie sheet with…Not the biggest fan of cauliflower but this sounds soo interesting! And such a healthy alternative
I’m a little sketchy on pizza crust not having even the least bit of flour, so maybe I’d add in 1/4 cup of my chickpea flour (significantly less in carbs & higher in protein than whole wheat!) with the cauliflower.
Ah, we’ll see :)
OMG Making these!
Baked Parmesan Tomatoes
TIP: I used a cupcake tin to hold the tomatoes together while baking!
Ingredients
- 4 tomatoes, halved horizontally
- 1/4 cup Parmesan cheese
- 1 teaspoon chopped fresh oregano
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 4 teaspoons extra-virgin olive oil
Preparation
- Preheat oven to 450° F.
- Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
~ 62 calories per half tomato.
Okay, this looks amazing. I need to make this.
30 Day Shred - Day 4
So, I started the 30 Day Shred last Tuesday.
First session was intense, but doable and I didn’t feel like puking after it, though still sweated like a pig - perfect!
Second session, a lot harder, due to lots of soreness from the day befoe.
Third session even harder, the soreness didn’t go away, it just intensified.
Fourth session…cancelled due to working working working all freaking day. We filmed a kind of advertisement for my company and spent ALL effing weekend on it. And with that I mean straight from 7 am to 10 pm, friday, saturday & sunday! Needless to say, I really did not have time for the workout, though I probably ran our stairs up and down about 200 times.
Monday was thus rest day, only 9 hours of work and after that BED!
Yesterday, I don’t know what happened…I wanted to work out, but I wasted pretty much 4 hours on tumblr (only I could decide to NOT work out after looking at fitblrs for hours -.-)
So FINALLY today I did Day 4 - I know, I know, I know you are supposed to work out each day but I just couldn’t manage before, so better today then giving up all together, right?
But the weird thing was: I couldn’t really pull through. I hated the 28 minutes from beginning to finish and didn’t even feel good about the workout after that. I didn’t do all the reps, often stopping several reps before the next exercise - never more than 5 seconds break but still. It felt like it was harder then the first day…I really feel quite discouraged now to do it tomorrow again :( Any suggestions why this could have been? I went into the workout quite motivated and I ate and drank normal all day. Probably it was still an attitude problem though. What do you think?
(Source: comol)
- Large Shirt to Fitted Shirt
- Braided Scarf
- Tank Top Tote
- T-shirt Headband
- Shirt Skirt
- Racerback Workout Shirt
- Boatneck Tee
- Loop Scarf
- Produce Bags
- Dog Tug Toy
- Summer Sandals
- No Sew Vest
- No Sew Vest 2
- T-Shirt Quilt
- T-Shirt Shrug
- Crafting with T-Shirt Sleeves
- Side Panel Shirts
- Bracelets
- French Pouf
- Knotted Bracelets
- Sleeve Headband
- Yoga Pants
- Tube Top
- Bows T-Shirt
- Wreath
- Teekini
- Ruffle Skirt
- Side Gathered Shirt
- Wall Art
Omg this is what I was waiting for all my life
(Source: recoverykitty)
(Source: fatonenomore)
