Workout challenge do intervals with your cardio instead of going the same pace for a longer duration sometime this weekend. Do a 5-10 warm up. Then do 10-15 rounds of 30 sec of a very intense pace followed by 1-2 min of a lower pace as recovery. Then a xo down of 5-10 min. This can be done on the treadmill, bike, elliptical or even during an outdoor run.
Today’s tabata workout:
20 sec with exercise #1 and 10 sec exercise #2 instead of rest. Do each 8 times. Rock it!
Arm circles (can use light weights)
Squat to overhead press with dumb bells
Bent over fly
Side winder burpees (switch sides each round)
Tricep dips on the floor
High plank hold
Low plank bicep squeeze hold
As completing this workout, you will have done 100 push-ups, 100 sit-ups and 100 squats. Option: you can do a quarter or half of the reps below and a shorter time on the cardio circuits.
25 deep squats, 25 push-ups, 25 in and out abs
As many rounds of the 3 exercises below you can do in 3 minutes. (these 3 min are for cardio so do these quick and rest 1 min after completing each circuit)
5 kettle bell swings (can use a heavy dumbbell if you don’t have a kettle bell)
10 jump lunges (5 each leg or low impact regular lunges)
15 jumping jacks
25 goblet squats (holding a dumbbell, 25 wide push-ups, 25 reverse cruches
As many rounds of the 3 exercises below you can do in 3 min.
10 high knees (5 each knee)
15 jump rope
25 sumo squats, 25 diamond push-ups, 25 windshield wipers
As many rounds of the 3 exercises below you can do in 3 minutes.
5 high plank knee tucks
10 plank jacks
15 mountain climbers
25 hack squat (holding dumbbells behind you), 25 squat push-ups, 25 russian twists (25 each side)
As many rounds of the 3 exercises below you can do in 3 minutes. (you can hold the light weights throughout the reverse lunge kicks and low jacks for more intensity)
5 weighted straight arm jacks (use light weights)
10 reverse lunge to front kick (5 each leg)
15 low jacks
Starting your day with a healthy breakfast is so important. It provides energy, revs your metabolism, fuels your muscles, helps with concentration, the list goes on. Here is a simple and easy breakfast for on the go.
6 oz non-fat plain Greek yogurt
1/4 cup berries
1/8 cup original granola
1 oz raw walnuts
Layer ingredients and enjoy!