Lower Body Circuit Workout/Abdominal Tabata

Posted on December 12, 2013 by admin

Hey everyone, it’s time for another Home Workout of the Week and this time I have a Lower Body Circuit Workout/Abdominal Tabata for you to try!

There are a few plyometric exercises in this routine so make sure you are properly warmed up before starting this.

You will do three rounds of the leg circuit before moving on to the abdominal tabata and there are two different tabata’s for the abs.

Work hard, get a good sweat going, and burn some calories before the holidays!

Lower Body Circuit Workout/Abdominal Tabata

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

Helicopter – 15 reps
In and Out Squat Jump – 15 reps
Jump Lunge Hold – 12 reps total with a 2 to 3 second hold between jumps
Reverse Lunge One Leg Deadlift – 10 reps each leg
One Leg Squat – 10 reps each leg
Three Angle Calf Raise – 10 reps each foot position

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

Abdominal Tabata

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of the first tabata followed by a 1 minute rest before moving on to the next tabata.

Tabata 1

Tabata 2

Cardio Tabata Workout

Posted on November 14, 2013 by admin

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

Full Body Tabata Workout 2

Posted on October 17, 2013 by admin

It’s Home Workout of the Week time again! We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie! So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one. Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises. This will give you more variety and work the muscles even more!

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

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 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

Dumbbell Swing – you can use any heavy object for this one
Crunch and Hold Leg Scissors

Tabata 2

Tabata 3

Tabata 4

Alternating One Arm Side Balance Plank – add a pushup between each side plank
Reverse Bicycle

Tabata 5

One Leg Deadlift – alternate legs for each rep
Seated Ab Twist

Tabata 6

Tabata 7

Tabata 8

Full Body Tabata Workout

Posted on October 3, 2013 by admin

Hello everyone! It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual. It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories. You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each. You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round. A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok. You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 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

Squat and Hold – hold squat for entire 20 seconds
Burpee – add a pushup with each burpee

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Full Body Workout 2

Posted on September 24, 2013 by admin

Hey everyone! Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it. If it hurts to cough, sneeze, or laugh then you know you did a good ab workout! This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each. Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise. Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Shoulder Walkout – 10 reps
Squat Walk – walk forward across the room then backwards across the room for 30 seconds total (increase time for more of a challenge)
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Three Close Grip Pushup Superman – 3 rounds with a 5 second hold on the superman
5 Squat Hold – 3 rounds with a 10 second hold on the squat
V Up Roll Up – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Superman Back Row – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Crunch Hold Leg Scissors – 30 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Suicide Pushup – 10 reps (change lead hand half way through)
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Alternating One Arm Side Balance Plank – 10 to 12 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

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

Tag Archives: jump

Lower Body Circuit Workout/Abdominal Tabata

Cardio Tabata Workout

Full Body Tabata Workout 2

Full Body Tabata Workout

Full Body Workout 2