by Heather | Mar 11, 2019 | challenges, exercise, Tips, wellness
Fitness Challenge ~ Tabatas
If you’re looking to improve your fitness, lose body fat and live a longer life, high-intensity interval training (HIIT) is a HUGE tool to put in your fitness toolbox! And Tabata is a fun and fast way to get it DONE!
That’s why this week I am issuing you a TABATA CHALLENGE.
The good news is, Tabata works for almost everyone from beginners to advanced athletes.
That’s because what’s “high intensity”person to one might be completely different for someone else, based on their fitness level.
Bonus: because the workouts are so intense, you don’t have to work out for as long as you do for the same benefits offered by moderate-intensity workouts.
Here’s how it works: first warm up really really really well (do some cardio to warm up your body, and then some dynamic total-body exercises like leg swings, lunges, push-ups, etc. to get your muscles in gear).
Traditional Tabata workouts have you alternate between two different exercises.
You do the first exercise for 20 seconds, take a 10-second break, and then do the second exercise for 20 seconds, and take a 10-second break. You repeat that for a total of 4 times through – for a total of 4 MINUTES.
Some ideas for exercises you can use for your Tabata Challenge:
💪Burpees vs Alternating Lunges
💪Kettlebell Swings vs Push-ups
💪Squats vs Mountain climbers
💪Skaters vs Pull-ups
Let’s all aim for integrating Tabata Training into your workouts at least THREE days this week! If you want to try a class, join me at 7 a.m. on Monday & Wednesday mornings at The Core Connection in Northboro for my Winter Fat Blast Class where we focus on HIIT workouts!!
Listen to your body – if you haven’t done a HIIT workout in a while, it’s a good idea to do a little less than you think you should because they can be sneaky and give you bonus delayed-onset muscle soreness the next day
by Heather | Dec 9, 2017 | challenges, exercise
Playlist Workout Challenge!
Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.
Warm up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc)
Song 1:
– 10 Jumping Jacks
– 10 Reverse Lunges (10/side)
– 10 Mountain climbers (10/side)
– 10 second rest (if needed)
Song 2:
– 10 Push-ups
– 10 BodyWeight Squats
– 10 Bent-Over Rows (10/side)
– 10 second rest (if needed)
Song 3:
– 10 Burpees
– 10 High Knees (10/side)
– 10 1-Legged Reaches (10/side)
– 10 second rest (if needed)
Song 4:
– 10 Glute Bridges (hold 3 sec at top)
– 10 sec Side Plank (10 left / 10 right)
– 10 Plank with V-Jump
– 10 second rest (if needed)
by Heather | Sep 1, 2017 | challenges, exercise, general health, Uncategorized
Labor Day Weekend Workout
Warm-up and cool down for 5-10 minutes each
Complete 3 Rounds with the best form possible
10 Pistol Squats (if too much do regular squat)
20 Jumping Lunges (1-2)
10 Side Plank Dips L & R
20 Mountain Climbers 1-1
25 Crunches
15 Lying Leg Raise
4 Rounds 45s Work 15sec Rest
Burpee
Plank Hold
Split Squats
Hindu Push Ups
Bicycle Crunches
by Heather | Feb 27, 2017 | exercise, general health
Warm-up and cool down for 5-10 minutes each
Complete 10 Rounds for Time!
10 Super Man Burpees
10 Flutter Kicks 1-1
10 Full Sit Ups
10 Plank Jacks
10 Super hero lunges 1-1
10 Reverse Crunch
10 Full Sit Up
10 Russian Twist 1-1
100 M Run
10 Wide Push Ups
by Heather | Feb 9, 2017 | exercise, general health
Snow Day Strength Conditioning!!
Just because it’s snowing out doesn’t mean you need to be lazy. Get out of those p.j.’s, picture yourself somewhere sunny and get working!!
Warm-up and cool down for 5-10 minutes each
6 Min AMRAP (as many rounds as possible)
24 Lunges
22 Dead bugs
20 Mountain climbers
7 Min EMOM (every minute on the minute)
8 Renegade Rows
8 Hand Release Push Ups
4 Squat Jumps
8 MIN AMRAP
15 Full sit ups
20 bicycles
25 crunches
30 reverse crunches
35 Russian Twist