tabata

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.

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.

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.