Tag Archives: body

Lower Body/Core Tabata Workout

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Hey everyone!  It’s time for another Home Workout of the Week!  This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time.  They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit.  Tabata’s are really great for busy people who don’t have time to do an hour workout.  A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each.  Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete.  If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat!  Also note that the rest time between each group of exercises is 1 minute.  If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do 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 pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Full Body Circuit Workout 2

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I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week!  The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different.  The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher.  Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

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

Core

Full Body Circuit Workout

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Hey there everyone!  I have a challenging Full Body Circuit Workout for you this week for the Home Workout of the Week.  It’s going to work all of the major muscle groups as well as your core and because there is no rest between the exercises, you will be getting a great cardiovascular workout as well.  The goal is to do all 8 exercises in a row before taking a rest but you may need to work up to that point so do what you can and take a rest if you’re not feeling well!

Give it a shot and let me know how you do!

Full Body Circuit Workout

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations each side
  • 10 Shoulder Circles each arm

Superset

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

Core

Squat and Hold

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I have a lower body exercise I would like you to try for the Home Exercise of the Week.  It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves.  The isometric aspect of this exercise will build strength and endurance.  The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

  • squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
  • sit your weight on your heels and keep your knees directly over your ankles
  • raise your arms out in front of you to shoulder height and retract your shoulder blades
  • keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn!  Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles.  This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!

Stability Ball Plank

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Get your core fired up with this Home Exercise of the Week!  The Stability Ball Plank is a more advanced version of the regular plank and it will challenge your balance as well as your core.

The Stability Ball Plank is an isometric exercise that targets your abdominals and lower back muscles.  It also works muscles in the upper body and legs.  Doing the plank on the stability ball increases the difficulty and forces your core muscles to work more to keep you steady.

It’s important to keep good form and your body steady during this exercise otherwise you could run the risk of falling off and injuring yourself.  Let’s take a look at the key points to performing the Stability Ball Plank safely and effectively.

  • rest your forearms on the ball with your elbows directly underneath your shoulders
  • step back with both feet until your body is perfectly straight and you’re resting on your toes and forearms
  • make sure your head is in line with your spine
  • keep your foot stance wide if this is your first time doing the exercise.  This will greatly increase your stability.  As you get more comfortable with the exercise you can bring your feet together.
  • pull your belly button in towards your spine to keep your abdominals contracted throughout the plank
  • hold for 30 to 60 seconds breathing normally throughout

So there you have the Stability Ball Plank.  It’s normal to feel a bit wobbly if this is your first time doing this exercise but over time your core strength will improve and your balance will get better giving you a nice steady plank on the ball.  Add this in to your abdominal routine or in to a superset with other exercises in your routine.

Happy planking!