Homebody Training

Hello, it’s time for another Home Workout of the Week! With all the previous workouts I’ve posted the main focus has been on resistance training using just your body weight. The following routine though is more focused on the cardiovascular component of a workout.

There are many ways to achieve a good cardiovascular workout without having to use a treadmill, bike, or elliptical. You can go for a walk, jog, bike ride, or swim for example. By far, the best type of cardiovascular training for boosting your metabolism, fat loss, and strengthening your heart and lungs, is interval training. Interval training has been shown to cause your body to burn more fat and calories for 24 hours after the workout than it would if you did a steady pace cardio workout.

A very effective type of interval training is the Tabata so this week I would like you to try my Cardio Tabata Workout. It’s intense and will also work your legs too but the focus is on the cardiovascular component. This workout has 4 rounds of 4 different Tabata’s and should take you approximately 20 minutes to complete. This is a great workout to do between your strength training sessions.

Get ready to sweat and let me know how you do!

Cardio Tabata Workout

Tabata Protocol – 20 seconds of work followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next Tabata

Tabata 1

Burpee
Spider Jump (like a spider man climb but jumping to each side instead)

Tabata 2

Jumping Jacks
Running Mountain Climber

Tabata 3

Cross Country Skier
Seal Jack

Tabata 4

Speed Skater
High Knee Running

Hey there! I hope you’ve been working hard with these Home Workouts of the Week. I have a new one for you this week and this time you are going to be doing a Lower Body/Core Circuit Workout!

Legs are always challenging and the least favorite for most people to work on. The reason for this is because the legs consist of some of the biggest muscles in your body and thus require more oxygen and blood to be pumped to them while exercising. This means a higher heart rate and more rapid breathing. So basically working your legs is going to really tire you out. That being said, the benefits far outweigh the temporary discomfort. Working your legs will increase your metabolism, burn more calories, excrete more growth hormone in the body helping them to recover as well as helping the rest of your muscles to grow, and also give you shapely toned legs over time.

So work your legs hard and enjoy the benefits! Let me know how you do with the workout or if you have any questions.

Happy leg training!

Lower Body/Core Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Spiderman Climbs

Circuit

5 Squat Hold – 3 rounds of 5 squats followed by a 10 second hold
Sumo Squat – 15 reps
One Leg Squat – 10 reps each leg
One Sided Body Weight Squat – 10 reps each leg
Jump Lunge Hold – 12 reps total with a few second hold after each jump
Reverse Lunge One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
3 Angle Calf Raise – 10 reps each foot position

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Around the World – 10 to 15 reps
V Up Roll Up – 20 reps
Oblique Crunch – 15 to 20 reps each side
Pulse Up – 15 to 20 reps
In and Out Crunch – 15 to 20 reps
Plank Crawl – 30 to 40 seconds up and down your mat
Lying Bicycle – 20 reps
Superman – 5 x 10 second hold

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Monthly Archives: November 2013

Cardio Tabata Workout

Lower Body/Core Circuit Workout