March

Now we are already in March and we all know that summer is coming. If you feel like you are not ready to wear swim wear, now its time to do something about it. Plenty of time still to make changes and to reach your goals 🙂

Lets do this and do this together. Join the movement and lets kick some A**

 


 

When you take both videos it is about 30 minutes of workout..
I’ve forgot the jump squats at the end of video 1, and had to do them at the end of part 2. But…. the video ran out so you have to do the rest by yourself…. I trust you to do it with me 😉

10 one leg dead lift and row w/kettlebell (10 each leg)
15 squat and shoulder press up w/ sandbag
20 Swings w/ kettlebell

200- skips and 50 side jump lunges

10 dips w/dipstation all three exercises 🙂
15 pull ups
20 knee raises

200 skips and 50 jumps squats (which I forgot the other in part 1)

And then round two in part 2 of this awesome brutal workout

 


10/50 2 rounds through 24 minutes of pure joy 😀
A little break between the two rounds… I needed water 😀
1. Star jump and star push up

2. 10 foot taps / 10 mt. Climbers

3. Espressos 2x DB (2x 20lbs)

4. Step up and switch legs

5. Toe touch DB leg out (10lbs)

6. Db high knees

7. Plank reach and foot touch

8. Lift off and jump up feet clap

9. Side plank hip dip and reach R 1.st round / L 2.nd round

10. Burpee rockstar & 2 jump lunges

11. Dip and table sway

12. Skater (4) squat & (2) floor touch & jump up & (2) jump tuck

 

 


60 / 30 + 30   20 minutes   in between each exercise side jump lunges / 1 plank jack and knee in

 

  • Step forward flyes 2 DB
  • Push up kick through
  • Courtsey lunge and feet clap  R
  • Courtsey lunge and feet clap  L
  • Death roll and push up SLIDERS OR SWISS BALL
  • ninjas
  • 3 time push up
  • 10 mt. Climbers roll over 10 bicykle sitting
  • Clapping push up KNEES
  • Comando push up knee drop

 

 

 


 10/30 24rounds 12 exercises

Bodyweight exercises and in between I do step up switch

  1. One leg burpee R
  1. Angel abs
  1. One leg burpee L
  1. V ups stay and leg out
  1. 3 jumps and 10 mt.climbers
  1. Ninja kick R
  1. Walk side plank push up (2) and knee ins
  1. Ninja kick L
  1. Push up and off
  1. Squat jump and courtsey jump back R
  1. Bear push up and jump up
  1. Squat jump and courtsey jump back L


10/50 go for maximum reps for time. 18 minutes 

  1. Burpee db jump squat and db push up clap
  2. Plank leg up & out alt legs
  3. Hip thrust R and swing
  4. Push up power up jump tuck
  5. Hip thrust L and swing
  6. Side lunge and courtsey lunge R
  7. Seated bicykle
  8. Side lunge and courtsey lunge L
  9. Elbow plank and side to side jumps
  10. Jump lunges (4) low jacks (4)
  11. Donkey kick – plank out – knee ins – plank in and lift off
  12. (3) lunge back (3) side kick R
  13. Rockstar jump up roll down and up push up jump tuck
  14. (3) lunge back (3) side kick L
  15. Surfers
  16. Sissors toe touch and leg lift hook
  17. Santana plank side hip dips leg lift alt. sides
  18. Burpee db jump squat and db push up claps

 

 


18 minute Abs tight legs & lean bodyweight exercises lovefitness w/pernille :

30/60 – reps for time

Strict mt. Climbers in between

  1. Dead lift jump up R
  2. Dead lift jump up L
  3. Runners sit and kick front R
  4. Runners sit and kick front L

Jump squats feet claps in between

  1. Side crunch R
  2. Side Crunch L
  3. Knee in and lift off R
  4. Knee in and lift off L

V ups in between

  1. Breakdance push ups
  2. Push up feet crossed step sideways
  3. Plank walk and tricep push leg lifts ups
  4. Power girl push ups

 


18 minute KB core and tight butt exercises for a toned body & booty lovefitness w/pernille

30/60 – reps for time

Swings in between

  1. Lunge back kettlebell R
  2. Lunge back kettlebell L
  3. Goblet squat shoulder lift Up & coutsey lunge alt leg KB
  4. Squat and jump Up KB

Skips or HK in between

  1. Commandos
  2. (Elevated) knee ins reptile 1-2-3
  3. (3) Plank jacks and feet clap
  4. Leaping mt. climbers

Jump lunges and front kick alt legs in between

  1. One leg Dead lift pull KB R
  2. One leg Dead lift pull KB L
  3. Goodmornings and shoulder lift KB
  4. Bridge lift alt leg

30/60 – reps for time

Swings in between

  1. Lunge back kettlebell R
  2. Lunge back kettlebell L
  3. Goblet squat shoulder lift Up & coutsey lunge alt leg KB
  4. Squat and jump Up KB

Skips or HK in between

  1. Commandos
  2. (Elevated) knee ins reptile 1-2-3
  3. (3) Plank jacks and feet clap
  4. Leaping mt. climbers

Jump lunges and front kick alt legs in between

  1. One leg Dead lift pull KB R
  2. One leg Dead lift pull KB L
  3. Goodmornings and shoulder lift KB
  4. Bridge lift alt leg

 

 

 

24 minute pure evil for you to enjoy 🙂

30/60 – reps for time Ninja kicks in between each exercise

 

  • Back lunge kick front, coutsey and side kick / alt. leg
  • 4-4-4
  • 3 jump lunges and jack cross ins
  • One arm burpee L
  • Mt.cl. (4) clapping push up (1)
  • One arm burpee R
  • Plank knee in  elevator up down ski jump alt leg
  • Plank walk out push up walk in and jump tuck
  • One leg dead lift jump up side jump lunge R
  • Dive bomber and 2 knee ins
  • One leg dead lift jump up side jumps lunge L
  • (6) Mt. Leg outs fast 2 push up
  • 1-2-3 side jump lunges and a pistol squat
  • Long leap drop down jump tucks
  • 1-2-3 sumo and jump up
  • Angel abs

15 minute dumbbell chair core & sexy legs exercises lovefitness w/pernille

  1. Leg over squat alt.legs and rock star jump
  2. Jump over ladder and frogger push up
  3. Burpee star jump
  4. Side froggers 2 mt. climbers
  5. Skaters touch floor
  1. Plank hold R
  2. Plank hold L
  3. Angel abs stay up
  4. Plank hold and leg crossed under
  5. Plank db up santana
  1. Side lunge out and front kick R
  2. Side lunge out and front kick L
  3. Step up from low leg out shoulder press up KB R
  4. Step up from low leg out shoulder press up KB L
  5. Squat jump knee up switch

 


18 minute sandbag lean body exercises lovefitness w/pernille

 

10/50 18 minute leg burn

(I use a chair for a single exercise, and if you don’t have one with you just do a lunge instead)

 

  • Squat and step up R
  • Push up plank walk over
  • Squat and step up L
  • Burpee clean and press up
  • Dead lift and pull up
  • Side frogger push up (2) mt. Climbers (6)
  • Courtsy lunge and kick side R
  • Ab sit up
  • Courtsey lunge and kick side L
  • Plank pull
  • Lunge back and lunge forward jump up R
  • Bent over row
  • Lunge back and lunge forward jump up L
  • 1-2-3 sumo and up
  • Mt. Climbers knee in and lift alt. Leg
  • One leg dead lift R
  • Kneel and low squat and  jump
  • One leg dead lift L

 

Cardio fat burn mach-up Mat exercises for toned lean body lovefitness w/pernille

 

10/30  – 9 rounds = 6 minutter

(squat feet clap and lift off / v-ups)

 

10/50 10 minutes of MAT exercises

  1. Bridges one leg R Chair
  2. Bridges one leg L chair
  3. Dancing crab 5 turn and one leg push up
  4. Leg pike lift knee in and lift off R
  5. Leg pike lift knee in and lift off L
  6. Elbow elevator shoulder up & down
  7. Reptile push up
  8. Table leg up and swing
  9. Pendulum leg out slow
  10. Mt climbers (10) + (2) strict mt cl walks and twist

 

10/30  – 9 rounds = 6 minutter

(burpee rock star jump / star toe touch)


16 minute Cardio fat loss insanity lovefitness w/pernille

50 sec – work /30 sec skips

  1. Star jump & star push up & shoulder taps
  2. Jump lunges touch down (4) side froggers (4)
  3. Pike donkey kick and kick through
  4. Push up power girl
  5. Squat jack and jump tuck
  6. 1-2-3 jump 10 mt. Climbers
  7. 1-2-3 sumo jump up
  8. Ninja jump tucks
  9. Elbow plank side to side jumps
  10. Side jump lunges knee jump up
  11. Table side kick R
  12. Table side kick L

 

5 sec – rest

55 sec – work

30 sec – squat jumps and tuck jumps

  1. Push up frogger
  2. Jump lunges touch down (4) mt climber (10)
  3. One leg dead lift sandbag R
  4. One leg dead lift sandbag L
  5. Side plank leg lift and reach under R
  6. Side plank leg lift and reach under L
  7. Death roll push up SWISS/SLIDERS
  8. Lunge back press up R/L 2DB
  9. Lunge and twist alt leg UGI
  10. Elbow plank knee drop
  11. Wood chop UGI R
  12. Wood chop UGI L

16 minute Fun Ugi, sandbag and KB workout for a lean sexy summer body lovefitness w/pernille

50 sec – work

30 sec – in between = mt climber or Russian twist WITH UGI

  1. Push up one leg reptile elevated UGI or Chair
  2. Jump lunges burpee clapping push up rock star jump up
  3. Swings KB
  4. Goblet squats KB
  5. Side plank hip dip alt side
  6. Ninja kick R
  7. Ninja kick L
  8. Oblique burpee knee tuck alt side
  9. Dips leg out
  10. Low Step up sandbag L
  11. Low Step up sandbag R
  12. Pike press and jump up

 

 

Fun butt and leg exercise workout for that tight booty lovefitness w/pernille

10 sec of rest

50 sec of work

  1. Step up jumps R
  2. Step up jumps L
  3. Strict mt climbers
  4. Hamstring roll ins SWISS BALL
  5. Dog pos. Hamstring heel up R
  6. Dog poze Hamstring heel up L
  7. Frog jumps
  8. Dead lift sumo
  9. Hip thrust (weight) and in/out
  10. Deep squat jumps
  11. Dog poze leg over and out R
  12. Dog poze leg over and out L
  13. Super man on SWISS BALL arms on ground

 

21 minute Fun sandbag bodytoning and cardio fatburner lovefitness w/pernille

 

10/50 = 24 minutes 🙂

 

 

  • Push up staggerd switch jump
  • lunge back & squat sandbag
  • Push up cross under leg
  • Kneel & up sandbag
  • Tricep push up leg up

 

———2 min of skipping high knees———-

 

 

  • Dip (2) russian kicks (4)
  • Stretched leg switch plank
  • Ab sissors (4) leg up (2)
  • 3 point plank knee ins
  • Star sit ups

 

———2 min of burpee rock star jumps—–

 

 

  • Front kick back plank one arm  R
  • Goodmornings sandbag
  • Front kick back plank one arm L
  • Bent over row sandbag and thrust
  • Ninja jumps

 

———2 min of side jump lunges—————


Tabatha 10/30

1. star jumps
2. burpees
3. mt. climbers
4. high knees skip
5. jump squats
6. jump lunges
7. breakdancer plank
8. plank jacks


DB is OPTIONAL
This workout CAN be BODYWEIGHT only I you want it 🙂
you decide 🙂

In between two core exercises we are doing
***50 sec of high knees and 50 sec of jump squats DB 🙂 sorry 😉
So start off with theese to bad boys
***
1. reptile plank
2. temple tap abs DB (optional also)
***
1. crunch and heel taps
2. heel press up plank
***
1. bicykle reach
2. mountain taps
***
1. hip lift hook
2. forearm plank reptile to down dog pos.
***

 


14 minute bodyweight workout NO EQUIPMENT
You can use a chair for the plank exercises if regular planks are too challenging for you.

2 rounds of 7 exercises

1. Dynamic squats 4 – skaters 4
2. Plank toe touches 4 – commandos 2
3. Jump lunge burpee
4. Strict mt climber 4 – frogger 2 – leg lifts 2
5. Plié jumps
6. 3 lunge pulse and warrior hold R
7. 3 lunge pulse and warrior hold L


 

 

30 minute sandbag ab, strength and cardio fatburn  lovefitness w/pernille

You are going to use a sandbag (UGI) and a chair for this workout.

 

  • Plank run through
  • Russian twist toss up (UGI)
  • Plank drag
  • Sit ups sandbag
  • 10 dips & 10 knee ins
  • Hip thrust and swing under alt legs
  • Crab dance 5 breakdancer push up 2 leg lifts
  • 2 Frogger and clean 2 press up sandbag
  • Oblique crab
  • Strict mt climber 4 up and push up 4

 

  • Curtesy lunge and side kick sandbag R
  • Curtesy lunge and side kick sandbag L
  • Side pick up and squat 2 toss & jump tuck alt.
  • One leg dead lift and row & up R
  • One leg dead lift and row & up L
  • Front lunge and back lunge jump up R
  • Front lunge and back lunge jump up L
  • One leg sit R
  • One leg sit L
  • Bridges sandbag

 

  • DB high knees
  • Dynamic squats
  • Foot tap Chair
  • Rock star roll back push up
  • Lift off jump up
  • Side jump lunges
  • Jump lunges and front kick
  • Pendulums
  • Low jacks 4 jump squats 2
  • Mt climber burpee

 

 

 

 


20 minute intense fatloss KB,UGI & Dipstation workout for a toned and lean sexy body lovefitness w/pernille

10/50 20 rounds and you are going to use a:
Skipping rope
Ugi ball or db
Dipstation
Kettlebell or db

1. Skip high knees
2. One leg burpee R
3. Lunge back and KB twist
4. One leg burpee L
5. KB hip thrust and upright row

1. Skip high knees
2. Burpee UGI
3. Side jump lunges UGI
4. Knee in and reptile push up 1 UGI alt leg
5. Squat jump and twist down UGI

1. Dip and knee raise DIP ST
2. Pull ups DIP ST
3. Leg raises and out DIP ST
4. 3 point frogger
5. Russian twist toss up UGI

1. Down dog leg up and in and out R
2. Squat low jump up
3. Down dog leg up and in and out L
4. Curtsey lunge and jump up R
5. Curtsey lunge and jump up L

 

 

 


25 minute no equipment bodyweight workout lovefitness w/pernille

1 minute cardio skipping in between each section:

  1. Plank jack commando
  2. Side jump lunge & jump knee up
  3. Frogger push up leg lift push up
  4. Dead bug
  5. Down knee in plank down skater jump tuck 180
  1. 3 point sit ups
  2. Push up leg x jump
  3. Sissor toe touches
  4. Donkey kick up jump tuck 180
  5. Plank down dog toe touch 2 alt arm – walk back and jump up 2
  1. Dip and hip thust R
  2. Dip and hip thrust L
  3. Skater and jump up
  4. Clapping push up 4 – plank toe touch 4
  5. Jump lunges touch down 4 / side lunge low 4
  1. Push up walk 6 leaping mt climbers
  2. Ninja jump tucks / or kneel to stand & jump tuck
  3. Pendulums 4 – run though 4
  4. Lunge back jump up and lunge back switch
  5. 180 burpee jump tucks

 

24 minute no equipment bodyweight Core & Upper body workout lovefitness w/pernille

 

 

  • Elbow plank leg lifts
  • Superman lifts arms reach
  • Dive bombers and 2 knee drives
  • Side plank reach under  R
  • Side plank reach under  L
  • Reptile push up
  • Sprinters sit up
  • Walk out plank and further
  • Reverse plank leg up alt legs
  • 3 point push up
  • Angel abs
  • Elbow plank hops side to side
  • Star toe touch
  • Plank knee in elevate and tricep push up
  • V up leg up
  • Side plank leg front and back R
  • Side plank leg front and back L
  • Crunch and feet tap
  • Elbow plank knee drop
  • Boat twist
  • Bear press up
  • Side crunch alt sides
  • Reptile run push up
  • Plank super girl toe tap

 


24 minutes of pure fun (and evil) for fatburn lovefitness w/pernille

Chair workout

 

  • Step up jump switch
  • Dip and leg out
  • Step up jump over sideways
  • Elevated push up knee in reptile 2
  • Toe taps
  • Step up knee up jump down and plank push ups
  • Sit and jump up
  • Elevated push up 2 – mt climbers 8

Burpee – insanity for burpee lovers and everybody else (me)

  • Burpee star push up and up jack 2
  • Jump lunges 2 burpee up and rock star jump tuck
  • Burpee leg under toe to hand 2 push up and jump up
  • Plank leg out leg Crossed push up-2  burpee
  • Burpee 6 leaping mt climbers
  • Burpee leaping jumps
  • 1-2-3 burpee
  • Long leap small jumps back burpee

High knees & squat cocktail of fun 😉

  • High knees
  • Jump squats touch floor
  • DB high knees
  • Globe jumps
  • Tire runs
  • Basket
  • 10 high knees drop down
  • Jump squat feet clap lift off

14 or 28 minute Dumbbell body toning workout lovefitness w/pernille      10/50

 

  • Squat and lunge back shoulder press up DB-2x10lbs
  • Mt climbers slow step
  • Squat jump knee up
  • Down dog Knee in and lift off R
  • Mt climber windshield
  • Down dog Knee in and lift off L
  • Skipping
  • Curtsy lunge and lunge out R
  • Surfers jump tuck
  • Curtsy lunge and lunge out L
  • Dead lift one arm row DB-1x20lbs  L
  • 4 strict mt. Climbers 2 froggers 1 push up
  • Dead lift one arm row DB-1x20lbs  R
  • Bent over row DB-2x10lbs