Amanda Lugo Fitness

HIIT & Hoodrat Music

2023-09-01T12:47:00.000-07:00

Click the link above for this week's Spotify playlist.

Warm Up

Breathe. Seriously. Just breathe. Pay attention to your breath. Inhale through your nose. Exhale through your mouth. Continue breathing in through your nose and out through your mouth. Breathe in slowly and deeply. When you reach the top of your breath, exhale slowly through your mouth. Press your belly button into your spin as you exhale. Again, inhale through your nose, hold, exhale through your mouth keeping your core tight. Pay attention to the warmth in your belly. Inhale through your nose, hold for 3-2-1, exhale slowly from 5-4-3-2-1. Inhale through your nose, hold for 5-4-3-2-1, exhale slowly for 10-9-8-7-6-5-4-3-2-1.

Hip Hinge

Stand straight with a slight bend in your knees

Take a deep inhale

When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine

Slowly exhale, pressing your belly button into your spine as your lower your upper body

Stop when your chest is parallel with the floor

Feel the stretch in your hamstrings

Let your arms hang at your sides for a moment

Ground yourself through your heels

Slowly return to the starting position as you inhale

Repeat 5x

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5x

Cat-Cow

Get into a quadruped position-this is just a fancy way of saying "on all fours"

Make sure your knees are aligned with your hips and wrists are under your shoulders

As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling

Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Repeat 5x

PSL 30 Minute Workout

Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes

"P" Circuit

A. Plank - 40 seconds

Rest 20 seconds

B. Right Side Plank - 40 seconds

Rest 20 seconds

C. Left Side Plank - 40 seconds

Rest 20 seconds

D. Bear Plank - 40 seconds

Rest 20 seconds

E. Pushups - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

"S" Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Sumo Squats - 40 seconds

Rest 20 seconds

C. Split Squat (Right) - 40 seconds

Rest 20 seconds

D. Split Squat (Left) - 40 seconds

Rest 20 seconds

E. Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

"L" Circuit

A. Forward Lunge (Right) - 40 seconds

Rest 20 seconds

B. Forward Lunge (Left) - 40 seconds

Rest 20 seconds

C. Reverse Lunge (Right) - 40 seconds

Rest 20 seconds

D. Reverse Lunge (Left) - 40 seconds

Rest 20 seconds

E. Alternating Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

As many reps as possible with perfect form for 1 minute without rest

1 Push Up

1 Squat

2 Lunges (Right and then Left)

HIIT & Hoodrat Music

2023-07-15T00:00:00.006-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

1. Plank Hold for 1 minute

2. Plank Pike Ups for 1 minute

3. Mountain Climbers for 1 minute

4. Inchworms for 1 minute

5. Hip Hinges for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.

Circuit - 40 seconds on 20 seconds off for 20 minutes

Squats - 40 seconds

Rest 20 seconds

Narrow Squats - 40 seconds

Rest 20 seconds

Wide Squats - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 20 minutes

HIIT & Hoodrat Music

2023-07-08T00:00:00.063-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Cat Cow - 5x

Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Inchworms - 5x

Stand up straight
Reach your arms down to the ground
Walk your hands away from your feet
Enter a plank position and hold briefly
Slowly walk your hands back towards your feet
With a slight bend in your knees slowly return to standing straight

Plank Pike Ups - 5x

Hold a plank for 30 seconds
Raise your hips so you are in an inverted V position or downward dog
Hold the pike for 30 seconds
Slowly straighten your hips returning to the plank position
Repeat 5x

Hip Hinge - 5x

Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale

Workout

10 Right Forward Lunges
10 Left Forward Lunges Lunges
10 Alternating Forward Lunges - each side for a total of 20
10 Squats

Rest 1 minute

9 Right Reverse Lunges
9 Left Reverse Lunges
9 Alternating Reverse Lunges - each side for a total of 18
9 Squats

Rest 55 seconds

8 Right Lateral Lunges
8 Left Lateral Lunges
8 Squats
8 Right Lateral Lunge -> Squat -> Left Lateral Lunge -> Squat

Rest 50 seconds

7 Right Curtsy Lunge
7 Left Curtsy Lunge
7 Alternating Curtsy Lunges - each side for a total of 14
7 Squats

Rest 45 seconds

6 Squats
6 Alternating Forward Lunges - each side for a total of 12
6 Alternating Reverse Lunges - each side for a total of 12
6 Hip Hinges

Rest 40 seconds

5 Squats
5 Right Split Squat
5 Left Split Squat
5 Squat Jumps

Rest 35 seconds

4 Alternating Forward Lunges - each side
4 Alternating Reverse Lunges - each side
4 Alternating Forward to Reverse Lunges - each side
4 Plyo Lunges

Rest 30 seconds

3 Right Lateral Lunges
3 Left Lateral Lunges
3 Plie Squats
3 Wide Stance Hip Hinge

Rest 25 seconds

2 Squats
2 Squat Jumps
2 Alternating Lunges
2 Plyo Lunges

Rest 20 seconds

1 Squat
1 Right Forward Lunge
1 Left Forward Lunge
1 Right Reverse Lunge
1 Left Reverse Lunge

Finisher

40 seconds of work with 20 seconds of rest for 5 minutes

Plank - 40 seconds

Rest - 20 seconds

Right Arm Left Leg Bird Dog - 40 seconds

Rest - 20 seconds

Left Arm Right Leg Bird Dog - 40 seconds

Rest - 20 seconds

Bear Plank - 40 seconds

Rest - 20 seconds

Repeat for 5 minutes

HIIT & Hoodrat Music

2023-07-01T00:00:00.027-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

1. Plank for 1 minute

2. Right Side Plank for 1 minute

3. Left Side Plank for 1 minute

4. Bear Plank for 1 minute

5. Crab Plank for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Crunches - 40 seconds

Rest 20 seconds

Reverse Crunches - 40 seconds

Rest 20 seconds

Suitcase Crunches - 40 seconds

Rest 20 seconds

Bicycle Crunches - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Walking Lunges - 40 seconds

Rest 20 seconds

Squat - 40 seconds

Rest 20 seconds

Right Split Squat - 40 seconds

Rest 20 seconds

Left Split Squat - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

HIIT & Hoodrat Music

2023-06-24T10:33:00.000-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

1. Hip Hinges for 1 minute

2. Inchworms for 1 minute

3. Mountain Climbers for 1 minute

4. Plank Pike Ups for 1 minute

5. Plank Hold for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Half Burpees - 40 seconds

Rest 20 seconds

Squats - 40 seconds

Rest 20 seconds

High Knees - 40 seconds

Rest 20 seconds

Right Lateral Lunge -> Squat -> Left Lateral Lunge -> Squat - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Plank - 40 seconds

Rest 20 seconds

Side Plank - 40 seconds

Rest 20 seconds

Other Side Plank - 40 seconds

Rest 20 seconds

Bear Plank - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

HIIT & Hoodrat Music

2023-06-17T00:00:00.047-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

1. March in place for 1 minute

2. Right Single Leg March for 1 minute

3. Left Single Leg March for 1 minute

4. Hip Hinge for 1 minute

5. Inchworms for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Squats - 40 seconds

Rest 20 seconds

Right Split Squats - 40 seconds

Rest 20 seconds

Left Split Squats - 40 seconds

Rest 20 seconds

Walking Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Plank - 40 seconds

Rest 20 seconds

Push Ups - 40 seconds

Rest 20 seconds

Mountain Climbers - 40 seconds

Rest 20 seconds

Pike Push Ups - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

HIIT & Hoodrat Music

2023-06-10T15:21:00.001-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Cat Cow - 5x

Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Inchworms - 10x

Stand up straight
Reach your arms down to the ground
Walk your hands away from your feet
Enter a plank position and hold briefly
Slowly walk your hands back towards your feet
With a slight bend in your knees slowly return to standing straight

Hip Hinge - 10x

Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.

*40 seconds on 20 seconds off for 10 minutes*

Walking Lunges - 40 seconds

Rest 20 seconds

Squats - 40 seconds

Rest 20 seconds

Plie Squats - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

20 seconds of work with 10 seconds of rest for 5 minutes

Plank - 20 seconds

Rest - 10 seconds

Right Side Plank - 20 seconds

Rest - 10 seconds

Left Side Plank - 20 seconds

Rest - 10 seconds

Bear Plank - 20 seconds

Rest - 10 seconds

Mountain Climbers - 20 seconds

Rest - 10 seconds

Repeat for 5 minutes

HIIT & Hoodrat Music

2023-06-03T10:20:00.001-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Cat Cow - 5x

Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Inchworms - 5x

Stand up straight
Reach your arms down to the ground
Walk your hands away from your feet
Enter a plank position and hold briefly
Slowly walk your hands back towards your feet
With a slight bend in your knees slowly return to standing straight

Plank Pike Ups - 5x

Hold a plank for 30 seconds
Raise your hips so you are in an inverted V position or downward dog
Hold the pike for 30 seconds
Slowly straighten your hips returning to the plank position
Repeat 5x

Hip Hinge - 5x

Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale

Workout

10 Squats
10 Alternating Lunges
10 Push Ups
10 Mountain Climbers

Rest 1 minute

9 Squats
9 Alternating Lunges
9 Push Ups
9 Mountain Climbers

Rest 55 seconds

8 Squats
8 Alternating Lunges
8 Push Ups
8 Mountain Climbers

Rest 50 seconds

7 Squats
7 Alternating Lunges
7 Push Ups
7 Mountain Climbers

Rest 45 seconds

6 Squats
6 Alternating Lunges
6 Push Ups
6 Mountain Climbers

Rest 40 seconds

5 Squats
5 Alternating Lunges
5 Push Ups
5 Mountain Climbers

Rest 35 seconds

4 Squats
4 Alternating Lunges
4 Push Ups
4 Mountain Climbers

Rest 30 seconds

3 Squats
3 Alternating Lunges
3 Push Ups
3 Mountain Climbers

Rest 25 seconds

2 Squats
2 Alternating Lunges
2 Push Ups
2 Mountain Climbers

Rest 20 seconds

1 Squat
1 Right Lunge
1 Left Lunge
1 Push Up
1 Mountain Climber

Finisher

40 seconds of work with 20 seconds of rest for 5 minutes

Plank - 40 seconds

Rest - 20 seconds

Right Side Plank - 40 seconds

Rest - 20 seconds

Left Side Plank - 40 seconds

Rest - 20 seconds

Bear Plank - 40 seconds

Rest - 20 seconds

Repeat for 5 minutes

HIIT & Hoodrat Music

2023-05-27T00:00:00.124-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Cat Cow - 5x

Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Hip Hinge - 5x

Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale

Inchworms - 5x

Stand up straight
Reach your arms down to the ground
Walk your hands away from your feet
Enter a plank position and hold briefly
Slowly walk your hands back towards your feet
With a slight bend in your knees slowly return to standing straight

15 Minute Plank-A-Thon

30 seconds of work with 30 seconds of rest for 15 minutes

Plank - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Right Side Plank - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Left Side Plank - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Crab Plank - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Lying Leg Raise - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Flutter Kicks - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Toe Touches - 30 seconds

Rest 30 seconds

Mountain Climbers - 30 seconds

Rest 30 seconds

Plank - 1 minute

Finisher

5 Push Ups

5 Squats

5 Right Forward Lunges

5 Left Forward Lunges

Rest 30 seconds

Repeat 5x

HIIT & Hoodrat Music

2023-05-20T00:00:00.082-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Cat Cow - Repeat 5x

Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Hip Hinge - Repeat 5x

Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale

Good Morning-Squat Stretch - Repeat 5x

Stand up straight
Bend at your hips
Reach to your toes
Squat while holding your toes
Straighten your legs focusing stretching your hamstrings
Slowly raise your torso to the original standing position
Roll your shoulders backward

20 Minute Workout

Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes

1st Circuit

A. Crunches - 40 seconds

Rest 20 seconds

B. Reverse Crunches - 40 seconds

Rest 20 seconds

C. Bicycle Crunches - 40 seconds

Rest 20 seconds

D. Plank - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

2nd Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Push Ups (any variety you are comfortable with) - 40 seconds

Rest 20 seconds

C. Bear Plank - 40 seconds

Rest 20 seconds

D. Alternating Bird Dogs - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Bodyweight Finisher

10 Good Mornings

10 Squats

10 Right Reverse Lunges

10 Left Reverse Lunges

Rest 30 seconds

Repeat 5x

HIIT & Hoodrat Music

2023-05-13T15:48:00.007-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Hip Hinge

Stand straight with a slight bend in your knees

Take a deep inhale

When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine

Slowly exhale, pressing your belly button into your spine as your lower your upper body

Stop when your chest is parallel with the floor

Feel the stretch in your hamstrings

Let your arms hang at your sides for a moment

Ground yourself through your heels

Slowly return to the starting position as you inhale

Repeat 5x

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5x

Cat-Cow

Get into a quadruped position-this is just a fancy way of saying "on all fours"

Make sure your knees are aligned with your hips and wrists are under your shoulders

As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling

Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Repeat 5x

20 Minute Workout

Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes

Ab Circuit

A. Plank - 40 seconds

Rest 20 seconds

B. Right Side Plank - 40 seconds

Rest 20 seconds

C. Left Side Plank - 40 seconds

Rest 20 seconds

D. Bear Crawl - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Legs Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Bodyweight Good Morning - 40 seconds

Rest 20 seconds

C. Bodyweight Good Morning superset with Squat - 40 seconds

Rest 20 seconds

D. Alternating Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

As many reps as possible with perfect form for 2 minutes

1 BW Squat - 1 Plank Walk Out and In with Push Up

Complete 1 bodyweight squat, walk out to a plank, walk your feet to your hands, walk your feet out to a plank, push up, walk your hands back to your feet, bend at the knees, and slowly stand up. That's 1 rep.

HIIT & Hoodrat Music

2020-12-06T22:00:00.093-07:00

Playlist

Click the link above for this week's Spotify playlist.

Warm Up

Hip Hinge

Stand straight with a slight bend in your knees

Take a deep inhale

When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine

Slowly exhale, pressing your belly button into your spine as your lower your upper body

Stop when your chest is parallel with the floor

Feel the stretch in your hamstrings

Let your arms hang at your sides for a moment

Ground yourself through your heels

Slowly return to the starting position as you inhale

Repeat 5x

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5x

Cat-Cow

Get into a quadruped position-this is just a fancy way of saying "on all fours"

Make sure your knees are aligned with your hips and wrists are under your shoulders

As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling

Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Repeat 5x

Workout

Planks

1 minute: Plank Walk Outs

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your hands back to your feet, bend your knees and slowly stand up

30 seconds: REST

1 minute: Plank Walk Outs with a Push Up

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, complete 1 push up, walk your hands back to your feet, bend your knees and slowly stand up

30 seconds: REST

1 minute: Plank Walk Out and In

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your feet to your hands, hold to feel the stretch in your hamstrings, walk your feet back to a plank, hold the plank, walk your hands to your feet, bend your knees and slowly stand up

30 Seconds: REST

Squats

1 minute: Bodyweight (BW) Squats

30 seconds: REST

1 minute: Right Leg Forward Lunges

30 seconds: REST

1 minute: BW Squats

30 seconds: REST

1 minute: Left Leg Forward Lunges

30 seconds: REST

1 minute: 1 BW Squat - 1 Right Lunge - 1 BW Squat - 1 Left Lunge

30 Seconds: Rest

Repeat 2x

Finisher

As many reps as possible with perfect form for 2 minutes

1 BW Squat - 1 Plank Walk Out and In with Push Up

HIIT & Hoodrat Music

2020-11-29T22:00:00.109-07:00

Playlist

Click the link for this week's Spotify playlist.

Warm Up

Lay down and place your hands on your belly. Inhale through your nose. Exhale through your mouth. Continue breathing in through your nose and out through your mouth. Breathe in slowly and deeply. When you reach the top of your breath, exhale slowly through your mouth. Press your belly button into your spin as you exhale. Again, inhale through your nose, hold, exhale through your mouth keeping your core tight. Pay attention to the warmth in your belly. Inhale through your nose, hold for 3-2-1, exhale slowly from 5-4-3-2-1. Inhale through your nose, hold for 5-4-3-2-1, exhale slowly for 10-9-8-7-6-5-4-3-2-1.

Cat-Cow

Get into a quadruped position-this is just a fancy way of saying "on all fours"

Make sure your knees are aligned with your hips and wrists are under your shoulders

As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling

Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Repeat 5x

Hip Hinge

Stand straight with a slight bend in your knees

Take a deep inhale

When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine

Slowly exhale, pressing your belly button into your spine as your lower your upper body

Stop when your chest is parallel with the floor

Feel the stretch in your hamstrings

Let your arms hang at your sides for a moment

Ground yourself through your heels

Slowly return to the starting position as you inhale

Repeat 5x

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5x

Workout

Planks

50 seconds: Plank Walk Outs

10 seconds: Plank Hold

50 seconds: Plank Walk Outs

10 seconds: Push Ups

50 seconds: Plank Walk Outs

10 seconds: Mountain Climbers

30 Seconds: Rest

Bear Crawls

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 seconds: Bear Crawl Hold with Alternating Shoulder Taps

30 seconds: Bear Crawl Walk Outs

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 Seconds: Rest

Crunches

40 seconds: Crunches

20 seconds: Hollow Hold

40 seconds: Toe Touch Crunches

20 seconds: Double Leg Lifts

40 seconds: Butterfly Crunches

20 seconds: Alternating Scissor Crunches

30 Seconds: Rest

Quadruped Bird Dogs

30 seconds: Right Arm Lift

30 seconds: Left Leg Lift

30 seconds: Left Arm Lift

30 seconds: Right Leg Lift

30 seconds: Right Elbow to Left Knee

30 seconds: Left Elbow to Right Knee

30 Seconds: Rest

Repeat 2x

HIIT & Hoodrat Music

2020-11-22T22:00:00.010-07:00

Playlist

Click the link to open this week's Spotify playlist.

Warm Up

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5 times

Workout

50 seconds: Regular Stance Bodyweight Squats

10 seconds: Squat Hold

50 seconds: Plank

10 seconds: Push Ups

50 seconds: Crunches

10 seconds: Hollow Hold

30 Seconds: Rest

40 seconds: Regular Stance Bodyweight Squats

20 seconds: Squat Hold

40 seconds: Plank

20 seconds: Push Ups

40 seconds: Crunches

20 seconds: Hollow Hold

30 Seconds: Rest

30 seconds: Regular Stance Bodyweight Squats

30 seconds: Squat Hold

30 seconds: Plank

30 seconds: Push Ups

30 seconds: Crunches

30 seconds: Hollow Hold

30 Seconds: Rest

Repeat 3x

HIIT & Hoodrat Music Returns!

2020-11-16T14:24:00.002-07:00

8 years...I mean 8 months...of sheltering at home without a visiting a gym has motivated me to get back to posting weekly short workouts that can be done at home with little or no equipment!

Playlist

Click the link to open this week's Spotify playlist.

Warm Up

Forearm Plank Pike Ups

Hold a forearm plank for 30 seconds

Pitch your hips up into a downward dog and hold for 30 seconds

Repeat 5 times

Plank Step Ups

Hold a plank for 10 seconds

Step your right leg up to the outside of your right hand and hold for 10 seconds

Return your right leg back to the starting plank position and hold for 10 seconds

Step your left leg up to the outside of your left hand and hold for 10 seconds

Return your left leg back to the starting plank position and hold for 10 seconds

Repeat circuit 5 times

(*these can also be done in a forearm plank position)

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5 times

Workout

1 Minute: Regular Squats

1 Minute: Wide Stance/Sumo Squats

1 Minute: Alternating Lunges

30 Seconds: Rest

1 Minute: Plank Hold (forearm optional)

1 Minute: Plank Shoulder Taps

1 Minute: Plank March

30 Seconds: Rest

1 Minute: Crunches

1 Minute: Reverse Crunches

1 Minute: Bicycle Crunches

30 Seconds: Rest

Repeat 3x

Amanda Lugo Fitness Offerings

2018-10-26T08:35:00.002-07:00

Amanda Lugo Fitness Offerings

2014-03-27T17:08:00.000-07:00

Online and In-Person

One-on-One Training
Group Training
Group Fitness Classes
Competition Prep
Nutrition Plans
Food Preparation

2014 Contest Prep

2014-01-05T11:28:00.000-07:00

I have decided to compete in the bikini division of the 2014 NPC Natural Western USA show on 3/21/14.

I am 10 weeks out & will be starting my contest prep tomorrow, Monday, 1/6/14.

Below are my workout & carb cycle schedules & the supplements I will be using.

Workouts

Day 1

Shoulders & HIIT Cardio

Barbell Military Press 5x5

Standing DB Press 4x12, 10, 10, 8 increase the weight with each decrease in rep range

DB Lateral Raises

2x45 (light)

15 pulsing reps at the top
15 reps at the bottom
5 regular reps
5 reps with 2 second hold at the top and slow all the way down
5 regular reps

3x10, 8, 6

Barbell Front Raise 3x15

Horizontal Shrugs 3x15

Day 2

Legs & Steady State Cardio

Barbell Back Squat 5x5

Step Ups 5x5 each leg

Forward Lunge 4x10 each leg

Reverse Lunge 4x10 each leg

Deadlifts 5x5

Day 3

Back & HIIT Cardio

Wide Grip Lat Pulldown 4x12, 10, 10, 8

Close Grip Underhand Lat Pulldown 4xfailure with same weight as wide grip pulldowns

1-Arm DB Rows 4x12, 12, 10, 10

Seated Rows

Drop sets: Drop the weight when you decrease rep range

12, 10, 8, 6
10, 8, 6, 4
10, 8, 6, 4
8, 6, 4, 2

Wide Grip Pull Ups 4xfailure

Day 4

Arms & Steady State Cardio

Close Grip Pull Ups 4xfailure

Close Grip Push Ups 4xfailure

Barbell Curls 4x15, 12, 10, 8

Dips 4xfailure

EZ Bar Curls 4x28

7 full reps
7 bottom to middle
7 middle to top
7 full reps

EZ Bar Skull Crushers 4xfailure using the same weight as curls

DB Hammer Curls 4x15, 12, 10, 8

DB Overhead Tricep Extensions 4xfailure using the same weight as curls

Day 5

Legs

Seated Leg Extensions 2x30

Leg Press 2x30

Lying Leg Curls 2x30

Squats 2x30

Calf Raises 2x30

30 Walking Lunges

Day 6

Total Body HIIT & Steady State Cardio

Day 7

Rest

Carb Cycle

January 6, 2014 to February 2, 2014

Monday 200g

Tuesday 150g

Wednesday 100g

Thursday & Friday 75g

Saturday & Sunday 50g

Supplements

Cardio Igniter by Top Secret Nutrition pre-cardio

Animal Rage by Universal Nutrition pre-lifting

Essential AmiN.O. Energy by Optimum Nutrition pre-total body workouts

HIIT & Hoodrat Music

2013-11-22T08:14:00.003-07:00

Workout

5 Squats

5 Forward Lunges with Right Leg

5 Reverse Lunges with Right Leg
5 Forward Lunges with Left Leg

5 Reverse Lunges with Left Leg

5 Squats

Rest for 30 seconds

Repeat sequence for 12 minutes

Playlist

"Rack City"
Tyga

"Headband"
B.o.B & 2 Chainz

"Clappers"
Wale

HIIT & Hoodrat Music

2013-11-15T00:00:00.000-07:00

Workout

5 Push Ups

5 Squats

5 Decline Push Ups

5 Narrow Stance Squats

5 Incline Push Ups

5 Wide Stance Squats

30 seconds to 1 minute of Rest

Repeat 10 times

Playlist

"No Games"

Rick Ross & Future

"In My Head"

Young Jeezy

"Go Harder"

Future

HIIT & Hoodrat Music

2013-11-08T08:18:00.000-07:00

Workout

30 seconds of Squats

10 seconds of Rest

30 seconds of Push Ups

10 seconds of Rest

30 seconds of Mountain Climbers

10 seconds of Rest

Repeat 10 times

After the 10th set, hold a plank for as long as possible.

Playlist

"Be With You"

Afrojack & Clinton Sparks

"Rattle (Sexy Lady)"

Bingo Players & 2 Chainz

"Thinking About You (EDX remix)"

Calvin Harries & Ayah Marar

November Workouts

2013-10-30T19:15:00.001-07:00

Monday

Shoulders

Barbell Push Press 5x5

Dumbbell Lateral Raises

4x20

5 partial reps at the bottom

5 full reps

5 partial reps at the top

5 full reps

Barbell Front Raise 4x10

Barbell Upright Row 4xFailure

Horizontal Shrugs 4x10

Decline Push Ups 3xFailure

Tuesday

Legs

Barbell Back Squat 5x5

Bulgarian Split Squats 5x5

Reverse Lunges 5x5

Sumo Squats 5x5

Barbell Deadlifts 5x5

Walking Lunges 30

Wednesday

Back

500 meter row

Wide Grip Lat Pulldowns 4x12, 10, 10, 8

Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10

Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Pull Ups 4xFailure

Thursday

Chest & Shoulders

Barbell Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6

Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4

Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure

Friday

Arms

Barbell Curls 4x10, 8, 8, 6

Tricep Pushups 4xFailure

Incline Dumbbell Curl 4x10, 8, 8, 6

Dips 4xFailure

Dumbbell Hammer Curls 4x10

Close Grip Bench Press 4x8

EZ Bar 21s (7 from middle to top, 7 from bottom to middle, 7 full extension) 4x21

EZ Bar Skullcrushers 4x10

HIIT & Hoodrat Music

2013-10-11T00:00:00.000-07:00

Workout

20 seconds of Mountain Climbers

10 seconds of Rest

20 seconds of Squats

10 seconds of Rest

20 seconds of Push Ups

10 seconds of Rest

Repeat 10 times

Playlist

"Work"

Britney Spears

"Be With You"

Clinton Spark and Afrojack

"Burn"

Ellie Goulding (Mat Zo Remix)

HIIT & Hoodrat Music

2013-10-04T00:00:00.000-07:00

Workout

Run 1/4 of a mile

10 Push Ups

10 Squats

10 Burpees

Rest for 1 minute

Run 1/4 of a mile

8 Push Ups

8 Squats

8 Burpees

Rest for 45 seconds

Run 1/4 of a mile

6 Push Ups

6 Squats

6 Burpees

Rest for 30 seconds

Run 1/4 of a mile

4 Push Ups

4 Squats

4 Burpees

Hold a wall sit for as long as possible

Playlist

"Booyah"

Showtek feat. We Are Loud & Sonny Wilson

"Sending My Love"

(Afrojack Remix)

R3hab

"If So"

(Magic Man Remix)

Atlas Genius

"Titanium"

(Alesso Remix)

David Guetta feat. Sia

HIIT & Hoodrat Music

2013-09-27T09:26:00.000-07:00

Workout

As Many Rounds as Possible in 12 minutes with

30 seconds of rest in between rounds

1 round:
4 Alternating Lunges, 4 Dumbbell/Resistance Band Shoulder Press, 4 Push Ups
6 Lunges, 6 Presses, 6 Push Ups
8 Lunges, 8 Presses, 8 Push Ups
At the end of 12 minutes, hold a plank for as long as possible.

Playlist

"Work"

A$AP Ferg

"No Lie"

2 Chainz feat. Drake

"My Moment"

DJ Drama

"Versace"

Migos feat. Drake, Meek Mill, & Tyga