Here’s today’s workout…it’s the same format as my Krav HIIT classes. It is not only one HIIT workout, but I add in a second part that will be sure to challenge your fitness and push you into that next level. The first part is a 21 minute HIIT workout, and the second part is a 6 minute burnout bonus!! You will continue to burn calories for the next 24-36 hours after completing this workout.

Part 1

Set your interval timer for 21 Rounds with 10 seconds of rest/50 seconds of work

1. Rocket Launchers

2. Over Unders

3. Roll Back Burpees

4. Rope Pulls

5. Squat Kick Outs

6. 1 Monkey Push Up, 1 Regular Push Up

7. Cross Body Toe Touches

Part 2

Set your timer for 6 Rounds 1:00/1:00 (that’s right, no rest!)

1. Jump Rope

2. Push Ups (Burnout ten hold plank til minute is up)


Krav Maga Green Belt Test

Here’s a clip from my recent test. The first part I am doing combatives (straight punches, elbows, hammer fists, groin kicks, etc.). Then you can see guns and knives were randomly being handed out for attacks. I was choked, bear hugged, and guns were pulled on me. I had to prove to the instructors that I knew how to defend against the attacks. I was about 4 hours into our 6 1/2 hour test of grueling hard work and fighting. During the test, we also sparred, grappled, did punch combinations, and more and more and more combatives and attacks!! I was so tired and sore for the next 3 to 4 days afterward!!!

There is a lot I need to be taught in Krav Maga. I hope to get my black belt some day, but just having the tools that I have already learned are priceless. Everyone should be taught the basics of Krav Maga. It just may save your life one day.

Give It All You Got

Here’s today’s workout…It’s divided into 2 parts. The first part is a HIIT (high intensity interval training) workout. These workouts are designed to test your fitness level and continue to increase your strength, stamina. They will also make you quicker, more focused, and flexible. During the HIIT portion for the workout, do as many reps as you can during the time of work. You will continue to burn calories for the next 24-36 hours.

Here’s the workout breakdown:

You need your Gymboss timer (any interval timer will do), your Ultimate Sandbag (or grab some weights. My sandbag weighs 38 pounds. You will also need a mat, chair (I’m using a plyo box), and your Ugi ball (medicine ball).

Part 1

Set your timers for 15 Rounds, 10 Seconds for Rest/50 Seconds for Work

1. 2x Row, 2x Push Ups

2. Burpees

3. Jump Tuck Rocket Launchers

4. Burpees

5. Ugi Toe Touches

Part 2

Burn The Bridge

Watch the video for instructions. You will be doing reps. Start with 50, then 40, 30, 20, 10. Do it along with me and GET IT DONE!!!

Applause (Real Time HIIT Workout)

Here’s today’s workout…It is a HIIT workout that is around 24 Minutes to complete. I did this workout in my Krav Maga class and everyone loved it, so I thought I would share it with you too! I am wearing a pair of compression socks during this workout and I explain all the reasons why they are so great at the beginning of this video. I will also post the link below so you can get a pair!

Here’s the workout breakdown: Make sure you do as many reps as you can during the time of work. You will continue to burn calories for the next 24-36 hours. You will need a jump rope, interval timer, and a mat.

Set your interval timers for 24 Rounds with 10 Sec Rest/45 Sec Work

1. Jump Rope

2. Scorpion Push Ups

3. Low Step Backs

4. Plank Kick Outs

5. Jump Rope

6. Bent Body Push Ups

7. Long Leap Inchworms

8. Leg Drop and Reach

9. Jump Rope

10. Ninja Jump Tucks

11. Plank Walk Get Ups

12. 10 High Knees, Drop Down, Power Up

Website: http://www.hotbodymethod.com

YouTube: http://www.youtube.com/user/mioja1978

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CEP Compression Socks


Thank you to Frank Addelia for the photo on this video! www.frankieslab.com

We’ll Never Be Royals (real time blackjack workout)

WOW!! One of the hardest workouts I have ever done is right here! This workout took me 50 minutes to complete, so make sure you have the time. There are only 2 exercises in this workout. It is done in a “Blackjack” format, so think 21 :-)

You will need your Ultimate Sandbag and the is IT!! I am using my brand new pink sandbag which is larger in size than my original black one. I stuffed this pink one and it weighs 38 pounds!!!! I had to switch to my old one, which is lighter, during the last part of the workout.

These are the 2 exercises!

1. Monkey Donkey Burpees

2. Sandbag Squats

The format is as follows

20 Monkey Donkey Burpees (MDB)

1 Sandbag Squat (SBS)


19 MDB





and so on and so on…The burpees will go down one and the squats will go up.

**BEGINNERS**  Start with 10 Monkey Donkey Burpees and 1 Sandbag Squat. When you finish, if you can keep going, go back up.