Crossfit workouts

I think a few people have been wondering what I have been doing lately with workouts. I was having trouble with my heart rate getting up and staying there long enough to burn calories, so I asked for some help from a friend and past personal trainer. She has now given me 2 crossfit workouts to do within a 40 minute period.

To give you an example I have attached the first one below:

I will send you another one or two so you can alternate them- don't stop or cheat! You will only be cheating yourself! Also move quickly when you are doing this- you are suppose to be dripping wet after!

1. squat on bench as you throw ur swiss ball as high as you can up the wall (if you have medicine ball should use - I used a 2lb medicine ball) do this for 2 min. straight no breaks!

***switch quickly****

2. do as many push-ups possible for 2min. straight no breaks - girl ones are ok

DO THIS COMBO 5 X'S = 20MIN.

***switch quickly****

3. step-ups onto bench (I used my steps, and stepped up 2 steps to put my legs at a 90 degree angle) w/ 10lb dumb bells in each hand- alternate legs- no breaks and for 2 min. straight.

***switch quickly****

4. shoulder presses with dumb bells 10lbs (I used 2 3.3lb weights, 1 in each hand, working up to 10lb) as you squat on ur swiss ball.

DO THIS COMBO 5 X'S = 20MIN.

After doing this routine 1 time last week I thought I would never sit down again. I gave myself a rest day in between and then did again 2 more times. It hurt, I will not lie, but I could feel a change! This week I was given a new workout. see below:

alternate the workouts I gave you for a few weeks then we will change it up.

Russian twists on Swiss Ball w/ both of your 10lb dumb bells together in your hand. (I used 1 10lb dumb bell) You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Swinging squats with (2 10lb - I am not strong enough for 20lbs swinging, so I did 10lb) dumb bells: swing weight together up to chest level as you squat. You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Mountain Climbers 20x then into 20x Jumping Jacks

******2 MIN. NO STOPPING******

Dead lifts 15x (w/ your 10lb dumb bells in each hand)

Bicep Curls 15x (w/ your 10lb dumb bells in each hand)

So if you try this, I just want to warn you all that my torso felt like it was on fire when I was done. I could definitely tell I worked something or everything then. I am happy with this change of pace and excited that I am able to push myself into doing these workouts again...even after the massive pain I have endured. If you are up for the challenge I suggest you try some of these. Even if you do them without weights, it works.