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

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

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

Homebody Training

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

Tag Archives: rectus abdominus

Lower Body Circuit Workout/Abdominal Tabata

Lower Body/Core Circuit Workout

Upper Body/Core Workout

Full Body Tabata Workout 2

Full Body Tabata Workout