Wednesday

Interval Circuit Workout

This workout is quick and dirty that requires nothing but a couple of weights and a step. If you don't have a step with risers, a couple of phone books or a stair could work just as well.

What I want you to do in this workout is do each of these exercises for 45 seconds, then take 15 seconds to transition to the next exercise. After you've completed all of them...go around two more times. A fast workout that gets your heart rate up and the calories burning.


Squat Jump

Start in a squat, then jump up onto the step...landing with your knees bent.
Jump back down with your knees bent. Modification: step up and step down.


Seated Bicycle

Sitting on or off a step, bring your feet off the floor and stack your hands like pictured.
Rotate from side to side, bringing your elbow to your opposite knee, with a brief pause in the middle. Modification: let your feet rest on the floor.

Plank Shuffle

Start in a plank and shuffle your hands across the step, keeping your hips tucked under. Modification: do the same, but on your knees.

Decline Bridge Crunch

Hold a weight. Bring butt up close to the step with feet planted upon it.
Raise up your hips and alternate bringing the weight to your knee. Modification: lose the step! 

Reverse Lunge & Curl 

Holding two weights in your hands, stand on the step. Alternate legs stepping back into a lunge. When you return to standing, curl your weights. Modification: lose the step!

Diagonal Push Up & Pledge 

Place one hand on the step and one hand on the floor. Come down into a push up. Push up off the floor and bring the hand that's on the floor across your chest. Return hand to floor. You can switch halfway through time. Modification: do the pushup on your knees.



Now repeat two more times!


Monday

Tabata


My little niche at work is running "Tabata" classes. What is that exactly? In short, it's an interval training method that is based on timing :20 seconds of high intensity exercised followed by a :10 seconds rest period. And repeat! In long...take a look at this. It'll explain it in more detail. And better than I ever could.
Now, Tabata was made to only be done in 4 minutes. It will give you all of the wonderful benefits of exercise in that short amount of time. That's right...a FOUR minute workout. That sounds wonderful, but you really need to be pushing yourself to the max...as in 10 out of 10. The people I do classes with are not elite athletes who do this. They work hard, but won't break their back to give it their all. So...I make the class longer. It lasts an hour...including warming up and cooling down. Although, it's a full hour, it goes by super fast. And, if you are really going hard...you can probably just do 30 minutes of class. I'll share a lot of these workouts with you.
To make it easy, if you're working out alone, there are apps that you can download on your phone or iPad. The one that I use is Interval Timer by Runloop and it lets you set the amount of rounds/sets/music/etc and you can use it if you're doing other types of interval training like :50 seconds of exercise followed by a :15 second rest. Or just search tabata or interval timer and I'm sure you will find one that you will like.