ab workout

16 minute Tabata

Well, March is here, so that is crazy. This weekend we are going on a super duper short, but much needed weekend getaway. While I will be doing 0 physical activity (to relax and because my knee is acting up), I know that many of you will be active. This 16 minute tabata workout can be done before you get in the shower for brunch or as a quickie after work on a weekday. All you need is yourself and an interval timer app.

Remember, tabata is high intensity interval training. The goal is to get your heart rate up and then let it come back down. Really push it during your ‘working’ time.

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EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES AND TAKE A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT 1

In and out squat jumps

Plank to pike toe touches (opposite hand to opposite foot)

Rest 1 min before starting next circuit

CIRCUIT 2

Alternating curtsy lunges to jump squat

Plank hold with knee to elbow, alternating

Rest 1 min before starting next circuit

CIRCUIT 3

Reverse lunges with pulse, alternating

Jump lunges

Rest 1 min before starting next circuit

CIRCUIT 4

Burpee

V-sit

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Fit Black Friday

I hope you all had a great Thanksgiving and ate some delicious foods. I also hope there is no GUILT hanging over you today. Remember, holidays are a moment in time. You SHOULD enjoy, indulge, and be thankful. Then, you return to your usual habits as soon as you can. I won’t lie, it is doubtful I get in a Black Friday workout this year. I usually love it, but with so many people staying at my parents house there just isn’t the space, and I am not about to run in 30 degree weather. If you ARE ready to get some sweating in today, I hope this do anywhere workout helps you out.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

EQUIPMENT NEEDED:

  • mat (optional)

WARM UP:

4 times through sun salutation A and foam roll

the workout

Complete each exercise for 40 seconds, rest for 20 seconds, before moving on to the next exercise. Complete the circuit 3x through.

Jumping jacks

Burpees

Drop Squats (jump legs wide and tap the ground, jump them together and stand tall, repeat)

Push ups

Squat, lunge, squat, lunge

Wide mountain climbers (jump feet to outside hands)

Squat hold with punches forward

Jump squats

High knees

Optional ab circuit. Complete each exercise for 30 seconds without rest, repeat 2-3 times.

Forearm plank with alternating hip drops

Forearm plank with knee taps

Bent knee sit up to tap toes

Bent knee alternating ankle taps

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

November Tabata

Hi Friends!

I have officially started teaching group fitness this month and it has been so fun. If you haven’t come out to a class yet and you are in Baltimore then you need to join!! I am teaching at InlineFit in Canton on Monday evenings. Contact me for more deets or head to their page here.

Today I am sharing a Tabata workout we did in class earlier this month. Basically you’re working out with me from the comfort of your home. If you missed October’s Tabata you can grab it here, and save it for another day!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request.

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Today’s workout will take 30 minutes with a warm up/ cool down.

EQUIPMENT NEEDED:

  • a mat

  • interval timer (recommend GymBoss App)

  • Kettlebell or dumbbell

WARM UP:

4 times through sun salutation A; 10 air squats; foam roll as needed

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES for A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT A

Reverse lunge (L) to squat to reverse lunge (R) to squat, repeat

Plank hold - knee to opposite elbow, plank jack, other side, plank jack, repeat

Rest 1 min before starting next circuit

CIRCUIT B

Deep reverse lunge to stand with knee up (left first time thru, then right, etc)

Forearm side plank (L first time thru, then R, etc)

Rest 1 min before starting next circuit

CIRCUIT C

Kettlebell swing

Plank jack to hand tap opposite foot, plank jack, other side, repeat

Rest 1 min before starting next circuit

CIRCUIT D

Mat hop overs

Forearm plank to dolphin

Rest 1 min

CIRCUIT E

High knees

Mountain climbers

CORE BURNOUT: COMPLETE each exercise for 30 seconds in succession (this means no rest until you finish all four exercises) Rest and repeat up to 4 times.

Deadbug

V-up

Butterfly sit up

Alt heel touch crunch

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.