Workout Wednesday – Traveling Tabata Part Four

Our final in the series on traveling tabatas by Hannah!  If you want to check out the others check out part one, part two, and part three.  Each one of those focuses on specific muscle groups. Today’s workout is a full body workout.

Full Body Tabata Workout:  Do each exercise for 20 seconds then take a 10 second rest.   Complete each pair 2-4 times before moving on to the next pair of exercises.  If you do each pair 4 times you’ll have a solid 20 minute workout!

  • Plank up downs AND burpees
  • Tricep dip to Russian kick AND mountain climbers
  • Squats AND tuck jumps
  • Single-leg Romanian deadlifts to a knee raise AND vertical jumps
  • Plank with alternating leg raises AND fast feet to plank or push up (think football drill)

(For deadlifts, start standing. One foot stays planted on the ground while you hinge at the hip; the other leg lifts off the ground as you bend forward, staying in line with your body all the way from head to heel. Come all the way back up to standing straight. Here’s the best tutorial video I’ve found of it; he uses a kettle bell, but even just using body weight, this is a very effective exercise.

Workout Wednesday – Traveling Tabata Part Three

For the rest of our awesome Traveling Tabata series check here for lower body and here for upper body.

Today Hannah goes for the core!

Core Tabata Workout:

Do 20 seconds of work and take 10 seconds of rest for each exercise.

Complete the pairs 2-4 times before moving on to the next pair of exercises.  If you go through each pair four times you will have a 20 minute workout. 

  1. In and out v-sits AND mountain climbers
  2. Single-leg glute bridges AND donkey kick jumps
  3. Lateral plank walk AND plank jacks (Plank walk can be done back and forth, with limited space)
  4. Donkey kicks AND plank to squat
  5. Bicycles AND Russian twist

Here’s the traveling and still getting it done!

Workout Wednesday – Traveling Tabata Part Two

This is our second post in our Traveling Tabata series by Hannah. You can see the first post here and read more about how to complete these and WHY it is great to have them on hand!

Upper Body Tabata Workout:

Do each move for 20 seconds, then rest for 10 seconds.

Complete the pairs 2-4 times before moving on to the next pair of exercises.  If you do each pair four times, you’ll have a 20 minute workout done. But you can also just go through each pair once for a quick “pick me up!”

Push ups AND plyo push ups (elevate or do on knees as needed)

Superman holds with squeeze AND inchworms (Inchworms can be done in a small space if you alternate between doing a forwards and a backwards inchworm.)

Jab cross switch AND burpees (Jab cross switch: do your jab and cross punches, then jump your feet to switch your stance to the other side. Jab cross with hand will switch with your feet.)

V push ups AND dive bomber push ups

Tricep dips AND tricep push ups to 2-second side plank

 

Happy travels,

Hannah

Workout Wednesday – Week 21

 

October is the perfect time of year to move your workouts outside! Enjoy the crisp, cool weather. Soak up as much vitamin D as you can before you’re covered head-to-toe all the time. Take in the puffy white clouds and fun house decorations. So get your shoes on, head out your door, and get in some great outdoor workouts this month!

This awesome interval workout was written by Hannah – our Maryland based PowerFull Fitness personal trainer and group exercise instructor.

First up is a running-based interval workout. When you are doing your runs, your RPE should be at level 8 the whole time. That means your rate of perceived exertion should be pretty high on a scale from 1 (chillin’ on your couch) to 10 (working so hard you feel like you’ll collapse if you push it any harder).

So it should be more sustainable than a flat out sprint, but pretty darn close to one!

Continue Reading →

Workout Wednesday – Week 19

Here are a couple of moves you can practice to start to gain balance. Do this circuit two to three times through, 10 reps each.  It will challenge your core as you work to stabilize your body.

Single leg dead lift

Single arm overhead press – add squat for more challenge but only press up one arm

Stability ball plank – grab a stability ball and place forearms on it for more practice balancing. Hold for 30-60 seconds

Lateral lunge – practice going side to side and only count one side!

Extra challenge: Try going into single leg squats. You can use a chair as you work to improve your balance

Workout Wednesday – Week 18

Today I wanna give you a strength training circuit that attacks arms with a bit of legs involved too!
 
Part One: Sitting in a plie squat (wide squat with toes turned out) do the following exercises:
15 bicep curls
15 hammer curls (turn weights so palms are facing each other)
15 upright rows (pull weights straight up like zipping a coat)
15 shoulder presses
Part Two: Legs shoulder width apart and lean at a 45 degree angle
Do:
15 back rows (pulling weights back, squeezing shoulder blades)
15 tricep kick backs
 
Part Three: on the edge of a couch or chair
15 tricep dips
 
Do this three times through. If you have tons of energy after the last rep – increase your weight!  Enjoy your strength training routine – it is sooo good for you!
 
Here are some pictures of the less common moves:
Upright Row
Hammer Curl
Tricep kick back
Back row

Workout Wednesday – Week #17

workout wednesdayHere is a tabata round for ya!
Each of these tabata rounds takes 4 minutes a piece!
 
Tabata #1
Do each exercise for 20 seconds, rest for 10 seconds before moving on to the next move.
 
Jump Rope
Squats
Plank jax/shoulder taps
Lunges
Repeat from top one more time through
 
Tabata #2
Burpees
Pushups
Sit-ups
Jump Squats
Repeat from top one more time through
 
Tabata #3
Mountain Climbers
Tricep dips
Pike to plank
3 Frog hops forward, high knees back
Repeat from top one more time through
 
That is a 12-15 minute workout that covers cardio, lower body, abs, and upper body too! So there you go 😉

Workout Wednesday – Week 16

Here is a great at home workout if you need to MOVE IT today!

workout wednesday

Warm-Up
Run or jump rope for 2 to 4 minutes
10 Squats
10 Arm Circles, forward and backward
20 Lunges (10 on each leg)
5 to 10 Push-ups
Mummykicks (10 kicks with each leg)

Here is a workout designed to be done in a circuit; do each exercise consecutively without taking a break.

Circuit #1 – works legs, chest, abs and adds in plyometric cardio training!

10 Jump Squats
10 Push-ups
10 Sit-ups
10 Lunges
1 minute Plank
Rest for 30 seconds

Repeat the circuit 5 times

Circuit #2- works cardio, legs, and abs!

1 minute Jump Rope
10 Burpees
1 minute Jump Rope
10 Jump Squats
1 minute Jump Rope
10 Sit-ups
1 minute rest
Repeat the circuit 5 times

Cooldown
Walk 2 to 4 minutes
5 to 10 minutes of static stretching