pFITblog – Fit TipsRAW WORKOUT: Compliments of GNC’s Beyond Raw line.
Tools: Kettlebell or dumbbell
Workout: 6 Exercises, 10 Reps, 3 Rounds
1.) Oblique Crunch
2.) Turkish Get Up
3.) Snatch
4.) Hip Drive
5.) Lunge
6.) Goblet Squat
Pace should be fast – no rest, paced for best time.
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GOAL: Complete the following in 10 minutes, 7 minutes for rock stars
5 Push-press (HEAVY > guys: 95lbs girls: 55lbs)
10 Dumbbell Lateral Raise (LIGHT > guys: 15lbs girls: 5lbs)
5 Times
5 Wall-ups
10 Mountain Climber
5 Times
5 Pull-up (girls can do 3 pull-ups, or assist with band)
10 Dumbbell Biceps Curl (MEDIUM > guys: 55lbs girls: 35lbs)
5 Times
REST 3-5minutes and repeat entire workout for time again. Total workout should take around 20 minutes or less, depending on your fitness level.
NOTE: If you are faster, you may need to go heavier with your weight.
BE MY VALENFINE! Yes, I said ValenFINE! This workout, just posted on FitStudio, is strong enough for a man, but made for a woman! It’s all about melting fat and toning women’s key body parts: the abs and the glutes. Sure, guys can do it too! Give it a try and let us know what you think!
You can view the entire written workout and video HERE!
This fast-paced workout is designed to melt fat and sculpt muscle. All you really need is a set of dumbbells or a barbell – exercises can be modified according to your fitness tools. You will need a pull-up bar (or resistance bands to do pull downs) OR you could do HEAVY Bent Over Row instead of pull-ups. Perform the following exercises with little to no rest between exercises and be sure to record your time. The workout is 2 sets of 6 exercises done 3 TIMES for time. The idea is to perform the moves faster, as you get fitter!
CLICK HERE to get the complete workout, including instructional video at FitStudio.
Here is a workout dedicated to the gluteus maximus! 
CLICK HERE to view the entire workout on FitStudio, see video and give it a try!
Pull Ups – Most you can do in 10 seconds
10 Rounds of as many as you can in “10 Mississippi” time
Quick Rest
3-Position Push Ups
10 standard push=ups with feet floor
6 with feet 36″ up on wall
4 with feet 5′ up on wall
5 Rounds
Tabata Push Ups
(20 seconds on, 10 seconds off for 8 rounds)
Immediately in to Plank – hold for as long as you can stand it – no less than 1 – 3 minutes.
Rest
Core
1 Minute Plank
25 Bycicle Crunches
10 Turkish Get Ups (20lb dumbbell – one side only each round)*
4 Rounds (*switching Right or Left each round for Turkish Get ups)
Get ready to sweat!! Try the Fat Burning Blitz. It’s 2 of our BCx Missions (2 circuits done back to back with a short rest in between) that’s coming out with our 6-week boot camp program this spring on FitStudio. The workout comes with video instruction so no excuses!
Give it a try. Rate it, comment on it and share it. We’d love the feedback!!
Here’s a screen shot of the page for a quick glance at what the workout looks like, and for those of you (AKA Gene) that may be limited on which sites you can view at work and will know what to do just by looking at the names anyway …here you go! :) NOTE: the first circuit stops right after the jump rope and should repeat for 3 rounds (I don’t see where it says that on there, but that was how it was written). Then do the second circuit for 3 rounds. Have fun burning calories!!
