Workout challenge
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.
Tabata workout
Today’s tabata workout:
20 sec with exercise #1 and 10 sec exercise #2 instead of rest. Do each 8 times. Rock it!
Tabata 1
Flutter kicks
Arm circles (can use light weights)
Tabata 2
Squat to overhead press with dumb bells
Bent over fly
Tabata 3
Side winder burpees (switch sides each round)
Upper cuts
Tabata 4
Tricep dips on the floor
Scissor kicks
Tabata 5
High plank hold
Low plank bicep squeeze hold
100 Challenge
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.
Circuit #1
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
Circuit #2
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.
5 burpees
10 high knees (5 each knee)
15 jump rope
Circuit #3
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
Circuit #4
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
Yogurt parfait
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.
Parfait
6 oz non-fat plain Greek yogurt
1/4 cup berries
1/8 cup original granola
1 oz raw walnuts
Layer ingredients and enjoy!