April

Welcome to APRIL and we are already more than halfway through our 2016 fit challenge.

This time the latest video is in the top of the page. So if you search for earlier workouts in the same month… go down this page to find the workout you want.

I hope that you are still with me and finding the workouts fun and inspiring 🙂

This month I will also challenge my self in the end of my workouts. If you want to join, you have to look the video to the end. I hope you are with me and please let me know if you are. Hugs and have a fantastic active april getting in the best shape of your life

 


Section 1 – 10/80 2 rounds 18 minutes

  1. Squat floor tap (4) – jump tuck (2)
  2. push up balance side plank toe to hand
  3. Donkey kick kick through (2)
  4. Push up & push back
  5. Lunge back and squat jump up alt leg
  6. Leaping mt cl (4)  v up (4)

Section 2 –      10/50 2 rounds 12 minutes

  1. One leg dead lift jump up R
  2. One leg dead lift jump up L
  3. One leg hip thrust swing under R
  4. One leg hip thrust swing under L
  5. Side step & lunge out leg lift alt sides
  6. Squat jump tuck side to side

Section 3 -time challenge ?? minutes

-50 Side jump lunges sliders 2xdb

-50 elbow plank reptile sliders

-50 lunge back sliders 2xdb


 

Fat loss timechallenge & hiit workout lovefitness w/pernille

————— 2 rounds ( ?min)  —————————

Timechallenge

10 Dynamic burpee star jump up

10 knee raises (dip station – sliders)

10 lunge back and kick 10/10

10 v ups

10 sprinters jump up 10/10

10 dips

————— 2 rounds (15 min) ————————-

10/80 🙂

Elbow plank 5 reptile and up/down

Squat and side leg up twist

Push up and twist santana

Squat and turn 180

Crab dance


 

250 rep time challenge

Sliders – sandbag – ugi

1 min – squat jump feet clap 1/2 burpee

30 reps slider reptile push up

1 min – high knees skip

30 reps pike up sliders

1 min side jump lunges

30 reps step ups sandbag 30/30

1 min rock star burpee

30 reps lunge back twist UGI

1 min 10 high knees 10 mt. climbers

30 reps bear push up jump tuck

1 min 4 low jack – 4 jump lunges

30 walk out tri push up ninja kick ins

1 min russian kicks

30 dips (chair)

1 min leaping squats

30 reps frogger & lift off

1 min 1-2-3-jump up plie

10 ninja jump tucks


 

Todays workout:

Fun fast & intense Cardio and Bodytoning hiit bodyweight workout lovefitness w/pernille

10/50 for 15 minutes

Only bodyweight exercises

  1. high knees
  2. burpees clapping push ups
  3. star toe touch
  4. 5 dance crabs & breakdance push up
  5. curtsey lunge kick and jump up R
  6. curtsey lunge kick and jump up L
  7. wide squats & feet clap
  8. decline mt. climbers
  9. jump lunge and front kick & switch
  10. super girl hold and toe to hand
  11. skaters
  12. elbow plank leg lifts and knee drop
  13. ski jumps side to side
  14. dive bombers
  15. High knees

 

almost 45 minutes of strength

10/50 = 10 minutes 1st round
50 reps of each exercise 2nd round

Sandbag & KB is optional equipment

1. Sandbag drag ninja jump tuck /or a supergirl
2. One leg sit leg up & out 25 /25 KB/ or sandbag
3. Walk Push up one leg frogger in out
4. Squat with sandbag
5. leg thrust and swing under
6. Bicykle abs
7. Pendulums 2=1
8. Goodmornings
9. Squat jumps in & out
10. Mt. Climbers leaping


 

9 minutes of 10/50 KB and UGI workout
(repeat it after the bodyweight workou)t
1. Side lean KB
2. 4 mt climb push up ninja knee ins
3. Squat and upright row bent over up KB

1. UGI knee in reptile push up one leg alt leg
2. Lunge back UGI twist
3. Russian twist toss up UGI

1. Walk out plank V pike toe touch 2 walk back
2. Burpee UGI
3. Ugi bridges alt leg

22,5 minute of pure fun and intense bodyweight exercises for weightloss lovefitness w/pernille
3 rounds – 3 different intervals = 22,5 minutes in total

10/50 1st round = 10 minutes
10/35 2nd round = 7,5 minutes
10/20 3rd round = 5 minutes
1. Plank knee in and swing under & leg lift & over R
2. Squat jumps
3. Plank knee in and swing under & leg lift & over L
4. Star burpee plank jacks & 1 feet clap
5. Super girl push up
6. Side jump lunges
7. Push up shoulder taps
8. Side jump lunges knee up jump alt
9. 3 way Frogger
10. Jump lunges 4 – low squat 4

9 minutes again

1. Side lean KB
2. 4 mt climb push up ninja knee ins
3. Squat and upright row bent over up KB

1. UGI knee in reptile push up one leg alt leg
2. Lunge back UGI twist
3. Russian twist toss up UGI

1. Walk out plank V pike toe touch 2 walk back
2. Burpee UGI
3. Ugi bridges alt leg


 

12 or 24 minute workout ONLY bodyweight exercises no equipment needed.
10/50 and give it your max.

1. One leg roll back and pistol squat up alt leg
2. Ninja up jump back plank & push up
3. 10 high knees 10 mt climbers
4. Long leap jump tuck turn 180
5. Knee in v seated abs
6. One leg burpee (elevated) and warrior poze R
7. Plank reptile run 4 get up (from elbow to hand and down)
8. One leg burpee (elevated) and warrior poze L
9. Dog plank leg up / over / ins R
10. Burpee clapping push up jump tuck
11. Dog plank leg up / over / ins L
12. Donkey kick and lift off and jump up feet clap

And all these goodies just for you 🙂


 

Cardio fatburn & lean summer body workout lovefitness w/pernille

24 minute 1 round of = 30sec/10sec/70sec/10sec

need a chair for the first exercise and only optional 🙂 can easily do it without

High knees skip in between each exercise:

1. Elevated push up and side down reptile push up
2. Bent over FLYES 2x10lbs
3. Ab splitters
4. Squat jumps 2x10lbs
5. Scorpio push ups alt leg
6. Side lunge out and flyes 2x10lbs
7. 4-4-4
8. Walk out push up 2 frogger
9. Switch side jump lunges 2x10lbs
10. Push up and upright row 2x10lbs
11. Santana twist and arm up 1x10lbs
12. Temple tap abs 4 reach toe 2 1x10lbs

 

 

2 sets of as many as possible

  1. Chest press 2x20lbs
  2. Shoulder press up 2x20lbs

Then 2 rounds of these 10/50 with only SWISS BALL in ALL exercises

  1. Hamstring pulls
  2. Elbow plank roll outs
  3. Crunches
  4. Leg ups
  5. Death roll and push ups
  6. Windshield abs
  7. Plank One leg raise alt leg
  8. Bridge one leg R
  9. Bridge one leg L
  10. Mt climbers
  11. Pike up
  12. One leg squat R
  13. One leg squat L
  14. Commandos

 


 

33 minute workout for bodytoning and fat loss.

Equipment: dumbbell, sliders and a chair (all three optional)

10/50 1st round
Reps for 2nd round 50 reps each exercise

1. Squat jumps
2. AbToe touch leg down (db)
3. Jump lunges front kick
4. Frogger ( jumps or sliders)
5. Dips (chair)
6. Squat & leg out (db)
7. Dancing crab
8. Donkey jumps & kick through
Afterwards a little extra challenge for me (and for you if you would like to join me – that would be SOOOO great)

and a special thanks to Lena for this idea of a layout 🙂


 

14 or 28 minute Dumbbell body toning workout lovefitness w/pernille
10/50
You are also going to need a skipping rope. If you don’t have one, just do high knees or jumping jacks.

10/50 14 or 28 minutes
1. Squat and lunge back shoulder press up DB-2x10lbs
2. Mt climbers slow step
3. Squat jump knee up
4. Down dog Knee in and lift off R
5. Mt climber windshield
6. Down dog Knee in and lift off L
7. Skipping
8. Curtsy lunge and lunge out R
9. Surfers jump tuck
10. Curtsy lunge and lunge out L
11. Dead lift one arm row DB-1x20lbs L
12. 4 strict mt. Climbers 2 froggers 1 push up
13. Dead lift one arm row DB-1x20lbs R
14. Bent over wide row DB-2x10lbs