Boost Body & Nutrition

08/22/2025

08/18/2025

40 seconds of work. 20 seconds of rest. 12-Minute HIIT

Round 1–3 (repeat all moves 3 times):
1. Jump Squats – explosive squat jumps, land soft.
2. Push-ups to Shoulder Tap – push-up, then tap opposite shoulder.
3. Mountain Climbers – drive knees in fast.
4. Lunge Jumps (or Alternating Reverse Lunges) – explosive switch or step back.
5. Plank Jacks – in forearm plank, jump feet in/out.
6. High Knees – sprint in place, drive arms.

08/17/2025

Fresh multi grain sourdough homemade for avocado toast. Circuit (1 Round):
• 10 Push-Ups
• 15 Air Squats
• 10 Sit-Ups (or crunches if preferred)
• 10 Jumping Lunges (5 each leg, modify with reverse lunges if needed)
• 30 Mountain Climbers (count each knee as one)
• 5 Burpees

👉 Repeat this circuit continuously for 20 minutes, counting how many full rounds you finish.

Optional Finisher (after 20 min): Hold a plank as long as possible.

08/16/2025

Mr Biscuit sending you a quick 17 minute hiit workout. Format: 40 seconds work / 20 seconds rest

🔥 17-Minute HIIT

Warm-up (2 minutes)
• Jog in place – 30s
• Arm circles + torso twists – 30s
• High knees – 30s
• Air squats – 30s

Main Workout (14 minutes – 7 moves, repeat twice)
1. Jump Squats – 40s / Rest 20s
2. Push-Ups – 40s / Rest 20s
3. Mountain Climbers – 40s / Rest 20s
4. Reverse Lunges (alternating) – 40s / Rest 20s
5. Plank to Shoulder Taps – 40s / Rest 20s
6. Burpees – 40s / Rest 20s
7. Side Plank (switch halfway) – 40s / Rest 20s

Cool-down (1 minute)
• Stretch hamstrings + quads
• Shoulder stretch

08/14/2025

Warm-up (3 minutes)
• 30 sec jumping jacks
• 30 sec arm circles
• 30 sec high knees
• 30 sec bodyweight squats
• Repeat once

⸻

23-Minute AMRAP — Complete as many rounds as possible in 23 minutes
• 10 push-ups (regular or on knees)
• 15 air squats
• 10 burpees (full or step-back)
• 20 walking lunges (10 each leg)
• 15 mountain climbers (each side = 1)
• 10 V-ups (or crunches for a low-impact option)

⸻

Finisher (optional burn-out if time remains)
Hold a plank for as long as you can right after your last round.

08/13/2025

15-Minute HIIT

Warm-Up (2 minutes)
• 30 sec jumping jacks
• 30 sec high knees
• 30 sec bodyweight squats
• 30 sec arm circles & torso twists

⸻

Circuit (12 minutes)
40s work / 20s rest — Repeat the circuit 2 times.
1. Jump Squats – Explosive jump, land softly.
2. Mountain Climbers – Drive knees toward chest quickly.
3. Push-Up to Shoulder Tap – Push-up, then tap each shoulder.
4. Reverse Lunge to Knee Drive – Alternate legs, power through the standing leg.
5. Plank Jacks – Plank position, jump feet apart and together.
6. Burpees – Chest to floor if possible, jump up at the top.

⸻

Cool-Down (1 minute)
• 30 sec forward fold stretch
• 30 sec chest-opening stretch

08/12/2025

Today is the day. Avocado Toast Day.

05/10/2025

https://youtu.be/KB5nR3rLoRg

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