Leave a Comment

Throwdown Tuesday: 20 minute SUPER MOVE jam

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your workout into overdrive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury.


This workout focuses on 2 SUPER MOVES that combines cardio with body weight training placed in between high intensity cardio sets. This helps to keep your heart rate high while toning the legs, arms, and core. The routine is structured in one 4 minute round to be repeated 4 times. Between each 4 minute round is a 1 minute toning section. Each move is 50 seconds with 10 seconds of rest. Start with a 2 – 3 minute warm up and end with easy stretching.

Equipment: 8 – 20 pound weight for swings and timer

4-minute round
0:00 – 0:50 Weighted swings in wide squat, bring arms holding weight overhead each rep
0:50 – 1:00 REST
1:00 – 1:50
Super Move 1:

Push up

RIGHT knee to LEFT shoulder

Push up

LEFT knee to RIGHT shoulder

Push up

Kick RIGHT leg to RIGHT shoulder on side of body

Push up

Kick LEFT leg to LEFT shoulder on side of body

4 Burpees

(Repeat starting at push up)

1:50 – 2:00 REST
2:00 – 2:50 High knees with running arms
2:50 – 3:00 REST
3:00 – 3:50
Super Move 2:

Side lunge to Right

Knee to RIGHT shoulder, crunching into knee

Repeat 2 times to right

8 high knees

Knee to LEFT shoulder, crunching into knee

Repeat 2 times to left

8 high knees

(Repeat starting on right side)

3:50 – 4:00 REST
Bonus Minute
4:00 – 5:00 Tricep presses
4-minute round
Bonus Minute
9:00 – 10:00 Plank with alternating hip drops
4-minute round
Bonus Minute
14:00 – 15:00 Lunge with RIGHT leg back and hold
4-minute round
Bonus Minute
19:00 – 20:00 Lunge with LEFT leg back and hold


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s