I can’t believe that we’re halfway into July already! I’ve been squeezing in my home workouts whenever and however I can with my kids home this summer. Today I’m going to share with you one of my “quickies”. I had about 25-30 minutes to get something done and I wanted to make sure I hit a little bit of everything. Weights, cardio, upper body, lower body, core, and a few drills for fun. I wanted to keep the intensity high the entire time so after downing my Cardio Igniter from Top Secret Nutrition, I strung together a quick warm-up, 4 bouts of Tabata, and some drills at the end.
Warm-up: 2-3 minutes of jog in place and dynamic stretches (I wrote another blog on the dynamic warm-up if you’re interested: https://fitgirlkris.wordpress.com/2014/01/14/the-dynamic-warm-up/ )
Tabata #1 – Lower Body Focus (a quick reminder of Tabata – it is 20 seconds of work alternated with 10 seconds of rest and performed for 4 minutes. This equals 8 total “rounds” of exercise)
- 2 rounds of Goblet Squat (I used a 35# Kettlebell)
- 2 rounds of Kettlebell Swings
- 2 rounds of Jump Squats
- 2 rounds of Pop Squats
Tabata #2 – Upper Body Focus (I wanted to focus mostly on shoulders on this particular day)
- 2 rounds of DB Lateral Raises
- 2 rounds of DB Bent-Over Raises
- 2 rounds of Push Press
- 2 rounds of “V” Push-Ups
Tabata #3 – Cardio/Conditioning Focus
- 2 rounds of Battle Ropes
- 2 rounds of Jump Rope
- 2 rounds of Jumping Jacks
- 2 rounds of High Knees
Tabata #4 – Core Focus
- 2 rounds of Mountain Climbers
- 2 rounds of Burpees
- 2 rounds of Plank with Arm Raises
- 2 rounds of Plank with Leg Abduction Hops
Rest about 1 minute or so between each Tabata bout.
To finish the workout I did a few laps up and down my street of the following:
- 1 lap of forward jogging
- 1 lap of backward jogging
- 2 laps of lateral shuffle
- 2 laps of cariocas
Make sure to cool down and stretch for a few minutes and you’re done!
fitgirlkris 