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4. Reverse lunge with bicep curl Another full body exercise. The more muscles that are working the stronger we are becoming (and the more calories we are burning)! 5. Lawnmowers You'll see from the brief video that the dumbbell I used (17.5 lbs) was too light. In order to force your lower body to work, select a heavy enough weight that won't negatively impact form. I should've used 20 - 25 lbs. 6. Russian twists with medicine ball You can use a dumbbell, medicine ball, or no weights for abdominal focused exercise. Keep your heels off the ground to engage your abs further. 24 minutes of exercise complete. The videos are pretty small here, so you can visit my YouTube for a bigger version. * When I teach my class, I vary the intervals so we are not always following the tabata format. Some days, I change it to 30 seconds of work with a 10 second recovery and alternate exercises for 12 sets. Or, I may add in a set of burpees or jump roping in between exercises. There is no set protocol. Just work hard! So tell me your tricks for sneaking in "me time", during this hectic time of year. Do you keep your routine throughout the holidays? |
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There was a favorable response, so I thought I would share another example of a workout you can do at the gym or at home.
Again, I set my Gymboss timer to tabata intervals [20 sec on/10 sec off for 8 sets], but you can also use a free iphone app for a tabata timer that will counts sets.
1. Cross back lunge with medicine ball and knee tuck
2. Burpee to box jump (can use step platform)
I will get a video of this move in the future, and I guarantee it will get your heart rate going. Very plyometric.
3. Plank to T's
Working on upper body strength and core. Add a push-up in between for more strength work.