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

Full Body Workout with Weights

Posted on December 4, 2013 by admin

Hey everyone! The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells. If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans. A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

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

Superset 1

Dumbbell Swing – 15 reps
Deep Swimmer Press – 10 to 12 reps
Side Plank – 30 seconds each side
Jumping Jacks – 30 seconds

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

Superset 2

Stability Ball Dumbbell Chest Press – 10 to 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
In and Out Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Locomotive Row – 30 to 40 reps
One Leg Deadlift – 10 to 12 reps each leg
Jackknife – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Superset 4

In and Out Bicep Curl – 8 to 10 reps (curling in front then to the side counts as 1 rep)
One Arm Tricep Kickback – 10 to 12 reps each arm
Pulse Up – 15 to 20 reps
Jumping Jacks

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

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

Lower Body/Core Circuit Workout

Posted on November 7, 2013 by admin

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

Upper Body/Core Workout

Posted on October 25, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and I have an Upper Body/Core workout for you to try this weekend.

Remember, if you have trouble remembering what the exercises are you can click on the name of the exercise and you will be taken to a page with a video demonstration of the exercise. Some of the exercises use dumbbells but if you don’t have any then you can use any weighted household object that is easy to hang on to. Water bottles and soup cans are good items to use for example.

Work hard and get those muscles burning! Leave a comment on the blog letting me know how you did.

Happy training!

Upper Body/Core Workout

Warm-Up

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

Circuit

Shoulder Walkout – 10 reps
Front and Side Shoulder Raise – 12 reps
Stability Ball Pushup – 10 to 12 reps
Side to Side Pushup – 10 to 12 reps
Locomotive Row – 40 reps
Superman Back Row – 10 to 15 reps
Static Arm Curl – 16 reps total
One Arm Tricep Kickback – 10 to 12 reps each arm

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

Core

Mountain Climber – 20 to 30 reps
Bird Dog – 20 reps
Seated Ab Twist – 20 reps
Sea Turtle – 10 to 15 reps
Leg Climber – 12 reps each leg
Side Plank – 25 to 30 seconds each side
Lying Leg Crossovers – 30 to 40 seconds
V Crunch – 15 to 20 reps

Homebody Training

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

Tag Archives: physical fitness

Lower Body Circuit Workout/Abdominal Tabata

Full Body Workout with Weights

Cardio Tabata Workout

Lower Body/Core Circuit Workout

Upper Body/Core Workout