Icing on the Cake Post-Workout Intensity Drills

You showed up. You put in work. You reek with the aroma of 10,000 angry armpits.

Great job. That’s hard work right there. But it ain’t over yet!

Here’s the deal. I’ve been tacking a post-workout drill onto the end of each my workouts for awhile now. Whatever your workout might be, when it’s done, add some “icing on the cake” to your training session by knocking out a super-quick intensity round for extra fat burning power.

If you do this after each session, not only will you burn more calories throughout the week and transform your body faster, you’ll also challenge yourself and discover you’re able push yourself farther than you first believed.

Say hello to your POST-WORKOUT DRILLS. Pick one of these intensity moves and tack it onto the end of your training session (before your cool down):

12 burpees20 pushups for speed (2 rounds of 10): do your push-ups as fast as you can while maintaining proper form and going through the entire range of motion. No cheating!3 minutes of speed rope intervals: 45 secs work, 10 secs rest10 tuck jumps3 rounds of 30-second sprint intervals: rest 15 secs in-between each roundLow end squat pulse sequence: 10 low end squats, 10 low end split squats (each leg), 10 low end plie’ squats

? HOME WORKOUT ATHLETES

Got anymore Post-Workout Drill ideas? I wanna hear about it. Hit me with your fancy knowledge!

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Post-Workout Self Assessment Checklist

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Hot Body Home Workout #1 and Post-Workout Breakfast Ideas

Hey guys, here’s the first of many Hot Body Home Workouts to come! If you can’t get to the gym or if home workouts are simply your thang, it’s time to get up off your booty and get it moving.

After a thorough warm-up: Select your circuit level (Level 1, 2 or 3), consisting of basic moves that only get tougher depending on which level you choose. Then move onto the optional “Hotter Body Challenge” to top off your workout on an extra sweaty, fat burning note.

LEVEL 1 equipment needed: optional exercise mat or carpeted area

3-5 knee push-ups (on mat or carpeting)8 squats (feet slight wider than shoulder-width)8 alternating reverse lunges

Complete this beginner’s circuit 2-3 times.

Level 1 Hotter Body Challenge (optional): After finishing your circuits, set your interval timer for 5 rounds of 45/15. Each 1-minute round  = 45 seconds brisk march in place + 15 seconds slow march in place.

LEVEL 2 equipment needed: one 8-10#dumbbell, optional exercise mat or carpeted area

5 full body push-ups + 5 knee push-ups12 squat jumps10 alternating reverse lunges, holding one 8-10# dumbbell in both hands close to your chest.

Complete this intermediate circuit 3-4 times.

Level 2 Hotter Body Challenge (optional): After finishing your circuits, set your interval timer for 5 rounds of 45/15. Each 1-minute round = 45 seconds “invisible” rope skipping + 15 seconds brisk march in place.

LEVEL 3 equipment needed: one 8-10#dumbbell, optional exercise mat or carpeted area

10 full body push-ups15 squat jumps16 alternating  reverse lunges, holding one 8-10# dumbbell or medicine ball overhead. Keep that core tight!

Complete this advanced circuit 4 times.

Level 3 Hotter Body Challenge (optional): After finishing your circuits, set your interval timer for 5 rounds of 45/15. Each 1-minute round = 45 seconds brisk high knee jog + 15 seconds march in place. Get those knees up!

Josie’s finishing time: 4 rounds of Level Three in 7.18 minutes.

your Interval Timer setting

Post-workout breakfast ideas:

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