Workout Wednesday!

Tabata Thursday

Every day seems to have some significance to it now right? I kind of dig that though :)

There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..

Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS!  :) Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..

So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!

Tabata and Core

ALWAYS warm up for 3-5 minutes (more if it’s colder)

Opposite arm/leg reach (bird dogs) for 20 reps

Tabata 1: wide jump, low skaters (it will take 2 minutes)

Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each

Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds :)

Plank dips and toe taps for 3 sets, 20 reps each

Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together

Side plank pulse and butterfly crunches: 3 sets of 20 reps each

Tabata 4: Pop squats—squat low, explode up and hop feet together and back out

All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights :)

Let me know how you do! I’m feeling the soreness from this morning :)

Have a healthy day!

Michelle

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Slim without the Gym

Loads of people want ot lose weight and live a healthier life, but not everybody wants to drop money on a gym. I have a great workout you can do while enjoying one of the easiest ways to get fit: WALKING. So strap up your laces and let’s get to it :)

Walk Fit

Start with a brisk walk, pumping your arms to warm the body, 5-10 minutes.

Perform 10 walking lunges forward.

Double the pace of your warm up walk and punch arms in front for 4 minutes.

Stop and perform 20 jumping jacks.

Take a deep breath and do 10 push ups (if there is a park bench, place hands there. If not, use the grass or trail)

Walk at your double pace again, punching arms overhead for 3-5 minutes.

Perform 10 walking lunges backward.

Walk as fast as you can, pumping arms briskly for 3-5 minutes.

Perform 20 alternating forward lunges.

Do 10 jumping jacks.

Do 10 push ups.

Perform 20 alternating back lunges.

Sprint walk (where it would be more comfortable to run) for 2 minutes.

Cool down by walking back.

You can perform this whole routine outside at a park, trail or even the streets of your neighborhood (watch for cars!) or on a treadmill.

I know some of you are thinking about all the weird looks you may get while doing this: DON’T WORRY ABOUT IT! Weird looks now=envious looks later:)

Have a healthy day!

Michelle

WORKOUT WEDNESDAY! Awesome Arms

 

OK, so people are always wondering how to tighten up their arms. Here is a simple, no-equipment-needed, do anywhere workout.

Seriously, do it anywhere. Take a video. Tag me in the post :)

10 pushups

10 triceps dips

speed bag (fist over fist AWAY from your face) for 1 minute

10 pushup to alternate shoulder taps

10 down dog (inverted V) pushups

speed bag for 1 minute

10 bicep pushups (feet wider than shoulders, palms turned out)

10 tricep pushups (elbows to touch the rib cage EVERY rep)

speed bag for 1 minute

FINISHERS:

straight arm circles for 1 minute (arms in straight T, circle forward for 30 sec, back for 30 sec)

Doorknobs for 1 minutes (arms in straight T, grab invisible doorknob and turn front to back using entire arms and shoulders)

Make sure to you warm up for 3-5 minutes and stretch out that upper body!

Repeat circuit up to 5x for a some SERIOUS upper body sculpting

Workout Wednesday!!!! THE CORE

If you know me at all, then you know I am a HUGE fan of core training. Why? Well, your core is your stability center. Your core enables you to move through life injury free. The core also tends to be the weakest area in most bodies! So, here is a simple, no equipment necessary core starter for your hump day :)

Always warm up with a jog/walk and some trunk rotations.

Opposite arm/leg reach from all 4′s 20x

Basic Crunches    20x

Bridge Lifts          20x

Forearm plank    count of 60

REPEAT ABOVE

Straight leg Pilates roll up    20x

Alternating Supermans         20x

Long arm plank           Count of 60

Side plank crunch                  20x

REPEAT ABOVE (switch to other side on side plank)

Mountain climbers                  50x

Long arm plank              Count of 60

Knee to tricep (same side)      20x

Plank knee tucks                       20x

REPEAT ABOVE

I love this workout and get it in about once a week, usually at the end of a workout. You can certainly use it on its own to spark a change in the abs. Try it 3x per week and in 6 weeks (ahem…along with good nutrition people!) you will see flatter abs. Next week I’ll get a weighted ab routine for you and discuss the difference in each core series.

Have a healthy day!

Michelle

 

Work IT Wednesday! Push UP

An oldie (check the hair) but a goodie!

Pushups are THE best upper body exercise and cover your arms, shoulders, back, chest and abs. Do them on your toes and tighten your tush and quads for some total body workin ;)

The Gun Show

When was the last time you got a compliment on your best half? You know, the one that is naked almost all the time?

Hey people! I’m talking about your arms! :)

Here’s a quick circuit that helps keep your arms lean and toned. Wave goodbye to arm flab!!!!

Michelle

FREE Workout Wednesday!

Add pep in your step and try a little something new :)

Your FREE Total Body Workout

This workout takes about 30 minutes and hits the whole body, particularly the fat burning-metabolism muscles in the lower body. No equipment needed.

Workout Wednesday: Flatten abs with yoga

I’ve said it a million times, but it still rings true…the BEST way to tone the core is with yoga!

These yoga based moves get into the deeper core lines to promote a sleek midsection and cut your injury risk.

Give it a try everyday for 3 weeks and see how you feel. :)

Michelle