HIIT & Hoodrat Music

Workout

10 Burpees, Squats, Pushups, & V-Ups

1 minute rest

8 Burpees, Squats, Pushups, & V-Ups

30 second rest

6 Burpees, Squats, Pushups, & V-Ups

15 second rest

4 Burpees, Squats, Pushups, & V-Ups
5 second rest
2 Burpees, Squats, Pushups, & V-Ups

Playlist

"Out of My Mind" B.o.B. feat. Nicki Minaj

"Run This Town" Jay-Z feat. Rihanna, & Kanye West

"Rock Star" N.E.R.D.

"Put You On The Game" The Game

"Breathe" Fabolous

HIIT & Hoodrat Music

Complete the Sequence Below as Many Times as Possible in 10 Minutes without Rest

10 Jump Squats

10 Dumbbell Thrusters

10 Burpees

Playlist

"Everyday Birthday" Swizz Beatz feat. Chris Brown & Ludacris

"Ball" T.I. feat. Lil Wayne

"In The A" Big Boi feat. T.I. & Ludacris

"Miss America" J. Cole

2013 Lifting Playlist

New Year. New Playlist.

"My Homies Still"- Lil Wayne feat. Big Sean

"Don't Like"- Pusha T, Kanye West, Big Sean, Jadakiss, and Chief Keef

"G Season"- T.I. feat. Meek Mill

"Go Get It"- T.I.

"Real Come First"- Meek Mill

"It's My Time"- Fabolous feat. Jeremih

"Ali Bomaye"- The Game feat. 2 Chainz & Rick Ross

"Public Service Announcement"- Jay-Z

"My Moment"- DJ Drama feat. 2 Chainz, Meek Mill, and Jeremih

2012 Highlights, 2013 The Year of Me, Some HIIT, & My Jam of 2013

I had a lot of life changes in 2012. Some of them sucked but as cheesy as it sounds, I am grateful for all of my shitty life experiences. 

If I have ever made you laugh, you should be too because my bad choices have created a plethora of comedic material. 

Why 2012 Was A-THE-EFF-MAZ-ING

(In no particular order)

• I moved from Minnesota to Pennsylvania pretty much by myself.
• I started lifting weights and have pretty much become a badass.
• I worked the Egg Whites International booth at the 2012 Arnold Sports Expo.
• I finally graduated from the University of Minnesota.
• I adopted a cat who taught me how to be a little more responsible, a little less self-centered, and love unconditionally. (Future boyfriends, you're welcome.) She passed away in April but I really do think that we improved each other's lives.
• I started this blog which has been one of the most cathartic experiences of my life.
• My family and I watched all of the Lord of the Rings, Star Wars, and Harry Potter movies.
• I came to terms with the fact that my shitty decisions created the majority of my (...and my family's) stress and am moving on.

Why 2013 is the Year of Me

1. This time last year, I was resolving the shit out of my life. My goals had goals! Guess how many of my goals I achieved... None! Not a single one because they were not realistic. 2012 was definitely not a failure because I didn't attain my unattainable goals.  I had an amazing year and probably would have regardless of what was on my vision board.

2. Looking back, the goals I made last year weren't even things I wanted to do. They were things other people expected me to do. So, in 2013 I plan on doing nothing other people want me to do and everything I want to do. Yep, I am being selfish as hell in 2013 because I have missed too many opportunities being worried about what other people were going to think and I am over it. 

3. This year, I would like to do the Spartan Trifecta, a GO RUCK Challenge, compete in figure in the NPC Atlantic States, take MMA lessons, and start an MSW/MPH program.  But, if those things don't happen, it's not a big deal. There might be other opportunities that trump those.

My only goal is to become a smarter, stronger, and healthier me.

HIIT at Home

Here is a workout for all you who are resolving to get fit in 2013 but will be too hungover tomorrow to actually make it to the gym. 

10 Burpees, Pushups, and Squats

8 Burpees, Pushups, and Squats

6 Burpess, Pushups, and Squats

4 Burpess, Pushups, and Squats

2 Burpees, Pushups, and Squats

Nap. 

Happy New Year!

HIIT & Hoodrat Music

This routine is a special Thanksgiving 
BURN-A-THON!

Workout

5 Pullups, 5 Pushups, 5 Box Jumps, 5 Situps

4 Pullups, 4 Pushups, 4 Box Jumps, 4 Situps

3 Pullups, 3 Pushups, 3 Box Jumps, 3 Situps

2 Pullups, 2 Pushups, 2 Box Jumps, 2 Situps

1 Pullup, 1 Pushup, 1 Box Jump, 1 Situp
Rest for 1 minute and then repeat.

Playlist

"Won't Back Down" Eminem feat. P!nk

"Ball" T.I. feat. Lil Wayne

"Mercy" Kanye West feat. Big Sean, Pusha T, & 2 Chainz

"1 800 BONE" Iggy Azalea

"Black Magic" Meek Mill feat. Rick Ross

"John" Lil Wayne feat. Rick Ross

"Red Nation" The Game feat. Lil Wayne

HIIT & Hoodrat Music

Warm Up

Walk for 5 minutes

Workout

Sprint for 40 seconds

Walk for 20 seconds

Repeat 10 times

Cool Down

Walk for 5 minutes

Playlist

"Girls Fall Like Dominos" -Nicki Minaj

"Motivation" -Kelly Rowland feat. Lil Wayne

"Freekum Dress" -Beyonce

"Nothing Inside" -Sander Van Doorn

"C'mon (Catch'em By Surprise)" -Diplo, Tiesto, & Busta Rhymes

"You & I" -Medina

"Heart Skips a Beat" -Olly Murs feat. Rizzle Kicks

HIIT & Hoodrat Music

Workout

Complete the series 5 times.

40 Seconds of Burpees

20 Seconds of Rest

40 Seconds of Jump Squats

20 Seconds of Rest

40 Seconds of Lunge Jumps

20 Seconds of Rest

40 Seconds of Mountain Climbers

20 Seconds of Rest

40 Seconds of Push-ups

Playlist

"Can't Stop Me Now" Afrojack & Shermanology

"I Wanna Go" Britney Spears

"Heartbeat" Childish Gambino

"Commander" Kelly Rowland feat. David Guetta

"Get Outta My Way" Kylie Minogue

"Save the World" Swedish House Mafia

"Forever" will.i.am & Wolfgang Gartner