Tag Archives: workout

Quick Core Workout

Posted on by
Reply

Hey everyone!  It’s Home Workout of the Week time and this week I have a Quick Core Workout for you to try.

manwomanYour core is very important to increase balance, posture, and back health especially if you have a job that involves a lot of sitting.  On top of the added health benefits, if you reduce your body fat enough you can get that sexy 6 pack look that a focused core workout routine can develop!

This Quick Core Workout is great if you don’t have a lot of time as there are only 10 exercise with 1 set of each so with little to no rest in between you should be able to finish this up in about 10 to 15 minutes.

Some of the exercises involve raising your legs up and down off the floor so if you feel any back pain at all please refrain from lowering your legs too close to the floor or discontinue and move on to the next exercise.

Give it a shot and feel the abs burn!

Quick Core Workout

1 set of each exercise with little to no rest between

Full Body Tabata Workout 3

Posted on by
Reply

Hello and Happy New Year everyone!  It’s 2014 and this year has been off to a very cold start.  We are in a deep freeze and I’m sure many of you would rather stay in your warm home than go out in the freezing cold.  To help you stay warm at home and kick off 2014 on the right foot, here is a Full Body Tabata Workout for you to try for this weeks Home Workout of the Week!

It’s an intense workout packed with plenty of plyometric and core exercises that will get you sweating in no time!

Leave a comment and let me know how you do!

Full Body Tabata Workout 3

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

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

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Lower Body Circuit Workout/Abdominal Tabata

Posted on by
Reply

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

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 by
Reply

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

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

Superset 2

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

Superset 3

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

Superset 4

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

Cardio Tabata Workout

Posted on by
2

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

Tabata 3

  • Cross Country Skier
  • Seal Jack

Tabata 4

  • Speed Skater
  • High Knee Running