Lower Body/Core Tabata Workout

Posted on August 14, 2013 by admin

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

Posted on August 6, 2013 by admin

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

In and Out Squat Jump – 15 reps
Sumo Squat – 15 reps
Reverse Lunge Leg Kick – 10 reps each leg
One Leg Deadlift – 10 reps each leg
Close Grip Pushup – 10 to 15 reps
Tricep Dip – 10 to 15 reps
One Arm Plank Shoulder Circles – 10 reps forward and backwards for each arm
Superman – 5 reps with a 10 second hold for each

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

Core

Plank Crawl – 30 seconds
Crunch and Hold Leg Scissors – 20 to 30 reps
V Up Roll Up – 20 reps
Cross Body Mountain Climber – 20 to 30 reps
In and Out Crunches – 15 to 20 reps
Around the World – 10 to 12 reps

Full Body Circuit Workout

Posted on July 30, 2013 by admin

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

Helicopter – 15 reps
Shoulder Walkout – 10 reps
Burpee – 8 reps
Side to Side Pushup – 10 to 12 reps
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Superman Back Row – 10 to 12 reps
Jump Lunge Hold – 10 reps
Three Close Grip Pushup Superman – 5 rounds with a 10 second hold on the superman

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

Core

Pulse Up – 15 to 20 reps
Crunchy Frog – 15 to 20 reps
Side Plank – 20 to 30 second hold each side
Forward Bicycle – 20 to 30 reps
Side to Side Leg Raise – 20 reps
V Crunch – 15 to 20 reps

Upper Body/Core Workout

Posted on July 23, 2013 by admin

Last week I showed you a lower body and core workout for the Home Workout of the Week. I’m sure your legs and abs were burning from that workout so this week it’s time to hit the muscles of the upper body!

A lot of these exercises (especially pushups) can strain the rotator cuff muscles which are important in shoulder movements and in maintaining shoulder joint stability so please make sure you are properly warmed up with lots of arm movement before attempting this workout.

Work hard and have fun! Let me know if you have any questions.

Upper Body and Core

Warm-Up

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

Superset 1

Side to Side Pushup – 10 to 12 reps
Shoulder Walkout – 8 to 10 reps
In and Out Crunches – 20 reps

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

Superset 2

Plank Back Row – 20 reps
Superman Back Row – 10 to 15 reps
V Up Roll Up – 20 reps

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

Superset 3

Suicide Pushup – 20 reps (change lead hand half way through)
Tricep Dip – 10 to 15 reps
Sea Turtle – 10 to 15 reps

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

Lower Body/Core Workout

Posted on July 15, 2013 by admin

I have a Lower Body/Core workout for you to try for this week’s Home Workout of the Week. Make sure you are well warmed up before trying this routine as it is fairly challenging. This workout includes plyometric training so if you are not used to jumping or if you have knee or back problems then please regress the movements until you feel you are strong enough to handle them.

This Lower Body/Core workout will help with your balance and explosive power as well as increasing your muscle strength and the amount of calories burned. For an extra challenge, try holding on to some dumbbells if you have some.

Let me know if you have any questions!

Lower Body and Core

Warm-up

30 seconds of Jumping Jacks
12 Body weight Squats
20 Mountain Climbers
5 Burpees

Superset 1

Jump Squat and Hold – 6 reps with 5 second holds between each jump
Sumo Squat – 15 reps
Reverse Crunch – 15 to 20 reps

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

Superset 2

Helicopter – 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
Crunch and Hold Leg Scissor – 30 reps

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

Superset 3

One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
Reverse Bicycle – 30 reps

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: workout

Lower Body/Core Tabata Workout

Full Body Circuit Workout 2

Full Body Circuit Workout

Upper Body/Core Workout

Lower Body/Core Workout