intervals

May Tabata

Let’s face it, the warm weather is here and for most of us we are just getting through our day and hoping to get outside for a minute. There are more events and fun happenings in the spring but that doesn’t mean you need to skip your workout. I love using TABATA workouts because they are super quick and super effective!! This workout can be done at home or in a gym and will take you < 30 minutes!!

EQUIPMENT NEEDED:

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

  • mat

  • weights (heavy if possible)

  • small resistance band (optional)

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

Banded side shuffles (keep low)

Banded skaters

Rest 1 min before starting next circuit

CIRCUIT 2

Lateral bear crawl

Forearm plank jacks

Rest 1 min before starting next circuit

CIRCUIT 3

Lunge hold with shoulder press (alternate legs each round)

Mountain climbers

Rest 1 min before starting next circuit

CIRCUIT 4

Squat - hold heavy weights

Broad jump (aim for length of mat, with small hops on toes backward to repeat)

CIRCUIT 5

Down dog push up

Jump squat

Rest 1 min before starting next circuit

CIRCUIT 6

Hollow hold

Bicycles

Let me know if you have any questions!! Enjoy!

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

30 minute outdoor cardio (all levels)

Who else is loving the warmer weather? I always feel like spring / summer sneaks up on us! I have changed up my workout routine a bit, and have been adding in a run on Tuesday mornings. Never anything crazy, not more than 3 miles, just something to get outside. Today I am sharing one of my favorite running intervals. It works whether you are a beginner, or experiences. Beginners, feel free to flip flop your run and walk periods. Experienced runners, take your running pace faster and enjoy a shorter run while still enjoying the metabolic and cardiovascular benefits.

Intervals are just iike HIIT in a lifting. You push your body, get your heart rate up, then give it time to recover. You will get more afterburner with a workout like this than a low intensity steady state run that is a bit longer. I encourage you to try something new!

EQUIPMENT NEEDED:

  • sneakers

  • watch

WARM UP:

walk for a few minutes to get the blood moving. Foam roll if you are particularly sore

the workout

COMPLETE 5X THROUGH

4 minutes Run

2 minutes Walk

Speed will depend on your current running abilities. Pick a run pace that challenges you.

Cool down with a walk or stretching.

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

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.

Booty Call

Last week I subbed my favorite workout class- Booty Call at Inline. It was so fun! So guess what? I subbed again this week! Basically it is a strength class, so we’re using weights, kettlebells, bands, and whatever else we feel like, but were focusing on the legs and butt. It is so fun and also something I hold near and dear to my heart. It might sound silly, but after years in the gym I realized that squats weren’t building a butt, they were making my quads grow, quickly. Through the wonderful Bret Contreras I was opened to the world of glute building! I learned that A) your leg muscles are big and therefore create a great after burn 2) your glutes are strong so they can be worked, hard, multiple days a week 3) working your glutes tends to lend itself to activating your core, and arms, which leads to more tone all over! While I am not in a gym anymore, I still appreciate and focus on the importance of working the glutes. Sharing a fun butt workout here that I did last week. It can be done at home. I recommend having a band, set of dumbbells, and a kettlebell, but you could also go through all of the motions with body weight.

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EQUIPMENT NEEDED:

  • gym boss interval app

  • kettlebell (optional)

  • Set of dumbbells (can use 1 DB to replace kettlebell if needed)

  • resistance band (encouraged)

warmup:

30 s each: jumping jacks, squats, inchworms, butt kickers

the workout

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Goblet squat with band above knees

Banded quadruped kickbacks (20s/leg)

Banded weighted glute bridge

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Banded side shuffles

Banded reverse lunge step backs, alternating

Deep jump squat

40S WORK: 20 S REST - REPEAT CIRCUIT 3X

Kettlebell swing

Stationary lunges (20s/leg)

Sumo deadlift

optional burnout circuit:

Perform reverse lunges for one minute, followed by dumbbell squats for one minute, no rest. Repeat until you reach 10 minutes, will total 5 full minutes per move.

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.