Tabata Style Weights

Looking for an intense workout with speed and weights? Try this Tabata Style Weight Workout. Made to do in the gym, at home, or in the park. Workout where you want to be.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

Complete the following like a Tabata style workout. 8 sets of 20seconds on 10 seconds rest. Complete one full set of each exercise before moving onto the next. Tabata is a fast and hard workout technique. Due to this, you must watch your form. If you use weight be careful not to “throw” the weight with your speed work. Only use as much weight as you can while also keeping good form and control. You might start with weight but not use to complete a whole cycle. Perfectly fine. Just make sure you are listening to your body.

  • Lawnmower Rows
  • Run
  • Kettlebell squats with 90-degree arm pull in
  • Run
  • Lunges with weight
  • Run
  • Chest Fly
  • Run
  • Mighty Mikes with High Row
  • Run
  • Mighty Mikes with Chest Press
  • Run
  • Bicycle Situps
  • Run
  • Spider Plank Walks

External Shoulder Rotation while side-lying on Ball – set of 10 to each side. Keep your elbow in to ensure the use of the small rotator cuff muscles.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Ready to Make a Change?

And as always, if you are struggling you can schedule a 15 min Q&A appointment to see if it’s time to give yourself the gift of therapy. When else can you talk about yourself for an hour with someone trained to deeply listen to your core, not just the story you tell yourself. 

Upcoming Programs:

Plyo-Dumbbell Total Body Shred

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Workout Basics and Warm Up

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

The first portion of the workout consists of a metoblic fat burning time set. Do each movement for 1 minute as many/hard as you can, then rest for 30 seconds. Move the next exercise. Do this whole set 2x through.

  • Compass Jumps
  • Plank Spider Walks
  • Rocket Girls
  • Bear Crawl
  • High Skip Traveling Jumps
  • Plank Rockers

The next portion includes a dumbbell matrix. With each DB move use the abdominals to rotate while lifting. It is important to have good form here. Go slower and lighter on the weight until you feel strong enough to hold good form. You’ll do one DB exercise followed by a 30-second plank hold in between each DB movement. Do the whole group 2x through.

  • Rotate and overhead press
  • Rotating bicep curl with alternating leg backward lunge
  • Alternating uppercuts with isometric plié squat
  • Narrow squats with Y overhead press
  • Frontal to lateral should raise
  • T-Burpees

The third portion of the workout is all about balancing out your core strength. Do these exercises 2x through then congratulate yourself and stretch!

  • Bicycle curls
  • Supermans with cactus arm pull-downs
  • Upper to lower body curls
  • Quadruped opposite elbow to knee curls and extensions

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

Total Body Blast

Get your sweat on with this explosive power based workout.

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Workout Basics and Warm Up

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

Do each set 3 times through with a 1 minute break after each set. Do each exercise in each set for 1 minute, no breaks in between. Set your workout space up so you can easily move quickly through each exercise in the set. On your break shift space/equipment and grab a quick drink of water.

  • Squat with diagonal arm lift
  • Elbows thrusts up diagonally and thrust sharply to the back body with core rotation
  • Super slow squats with toe lifts at the bottom and onto toes at the top. Arms reach to floor at the bottom and lift up over head at the top.
  • Mountain climbers
  • 180s – squat jumps while rotating in air 180 degrees before landing
  • Lateral “walking” pushups
  • 4 – square jumps – jump forward and back into 4 quadrants of a square
  • Bear crawl forward and back
  • Single leg lunge on the right side with kick through back to front
  • Frog jumps
  • Single leg lunge on the left side with kick through back to front
  • Table top plank lift with side plank rotation alternate sides

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

Fast Cardio Blast

I know it gets busy this time of year. Do not let that stop you from getting your workout in. Here’s a quick, fast, and full body cardio blast workout you can do anywhere without equipment. Feel free to wear a weighted vest if you have it or just use body weight.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

The Workout

Do each exercise for 1 minute and rest for 30 seconds in between. Repeat 3 times through

  • Push up to High Knees
  • Jump Squats – ballistic with 5 second pause at bottom
  • Donkey Kicks – try using both legs and balancing on arms
  • Frog Jumps
  • Mount Everest Mountain Climbers – knee to the outside of elbow, keep your butt low)
  • Cool down with slow skaters moving low, but slow and swinging arms
  • Full body stretch

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!

The Home Gym: Full Body Strength & Cardio Fun

When it comes to working out the thing that matters is – You Do It. Here’s a workout you can do at home, at the gym, or in the park.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Warm Up Moves – 10 of each

  • Forward Arm Circles
  • Jumping Jacks
  • Elbows up and back with core rotation – like the self defense move
  • Backward Arms Circles
  • Air Squats with diagonal frontal arm raise
  • Super Slow Center Wood Chops

Cardio set 1 – 1 minute all out

  • Treadmill – 70-80% THR (not sure how to find your target heart rate? Read Here)

Full body Set 1 – 1 min each movement

  • Diagonal Lunge Back – Alternate legs
  • Side Lunge – Alternate sides
  • Diagonal Lunge Front – Alternate legs
  • Lat Pull Downs with Rubber Tubing – (need some tubing? Try KBands)
  • Butt Drops with push up in between – Think push up, flip to supine, drop butt, flip back prone and push up, lots of rotation with this one, keep your core tight and form good.

Free Athlete and Fitness Training

Cardio Set 2 – 1 min all out

  • Bike (spinner if you have access) – 75-85% THR

Full Body Set 2 – 2 sets / 10 reps each movement. Move all the way through set before repeating.

  • Med Ball Squat with Contra lateral over the shoulder lift
  • Single Leg Lunge with right leg kick through
  • Frog Jumps
  • Single Leg Lunge with left leg kick through

Cardio set 3 – 1 min all out

Cross Trainer – 70-80% THR

Core Set – 3 sets / 10 repetitions. Do full set then rest & repeat

  • Plank Set:
    • Alternating Knee Outside Elbow
    • Alternating Knee to Center
  • Alternating Table Top Lifts with side plank rotation
  • Plank Single Toe Rolls

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have fun living in your body today!