Cardio Day!

Hello!

Today's workout is just cardio but I threw in some abs after.

I did this today on an indoor track so the laps are shorter, but its the same concept. 

1 set is 3 laps.

lap 1 walk, lap 2 jog, lap 3 sprint the straights jog curves.

repeat for 10 sets. I took a water break after set 5. 

All together this workout equals about 4 miles.

Don't forget to cool down and stretch really well. I then did some core. Have fun!

Bootcamp Workout

Workout time!

This workout should be done at a gym if you have access to these items, if not I will put substitutes in for them. It is a brutal workout and I am sore! :)

Each "station" is 50 seconds in duration. For exercises where you switch legs, do each side for 25 seconds. Your rest is to get to the next station (or about 5-10 seconds) Start with workout #1 for 50 seconds, then repeat #1 and add #2.

The format for this workout is doing stations in this order:

1

1, 2

1, 2, 3

 1, 2, 3, 4, 

1, 2, 3, 4, 5,

 1, 2, 3, 4, 5, 6 

1, 2, 3, 4, 5, 6

Warm Up: run 2 laps, 4 walking push ups, 30 mountain climbers, repeat.

1. Rope: either pulses, slaps, or alternating arms (if no rope is available do front and lateral raises with dumbells) (Or do walking push ups with weights for 25 seconds plus rope or raises for the other 25 seconds)

2. Box Jumps

3. TRX pull ups or upright rows (if no TRX use dumbbells and do rows)

4. On stability ball, put feet on the ball, do push up, In-out, push up, then V-up

5. Burpee with overhead press (use either a bar or weights)

6. Single leg lunge: On Bosu ball, use dumbbells, put one foot on ball, the other on floor 

Cool down: slow run for 2 laps, slow push ups (x4) and slow mountain climbers (x20).

Stretch.

This should last about 45 minutes.

Have fun!

Welcome 2015! A Tabata Workout

Happy New Year!

If your stuck in a state where its negative degrees outside and you don't want to go out to the gym like me you've come to the right place! 

Lets start off this year right with a tabata workout. Tabata is a HITT type of workout (High Intensity Interval Training) which is great for burning calories more efficiently for less time. Tabata is based on 8 rounds of the same exercise for 20 seconds followed by a 10 second rest for a total of 4 minutes. After the 4 minutes you get a 1 minute rest period before switching exercises. 4 minutes of hard work that's it? It can't be true but it is. Here is the workout I completed today and can be done anywhere. It does not require weight however you can add extra weight to some exercises if you wish.

Start with a 5 minute warm up consisting of lateral lunges, forward luges, jumping jacks, high kicks and butt kickers each will last one minute. 

Do each exercise for 20 seconds followed by a 10 second rest for 4 minutes straight or 8 rounds. I used a stop watch on my phone but you can find an interval timer app or use a timer like me:

burpees

push up (either full push up or on knees, just keep the back straight and never fully extend elbows)

lunges back with forward kick *kick with right leg only for 20 sec then switch on next round

toe touches

boxing (pretend to punch a punching bag, fast)

front plank on elbows

jumping jacks (faster then warm up)

squat with double pulse below knees if possible

bicycle crunch

side plank (2 minutes or 4 rounds on one side then switch)

cool down:

stretch major muscles used (shoulders, triceps, quads, hamstrings, abs and anything else you feel is needed) hold for 20 seconds each

After the workout, finish with a protein smoothie and enjoy your day!