Posts Tagged ‘Core’

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!

The Number One Reason…

Posted: March 6, 2014 in Fitness
Tags: , , ,

Time!  It’s the number one reason people give for not participating in a regular exercise program, right?  If you can find 30 minutes, you can certainly get a decent workout in.  It just takes a combination of motivation, determination, and a little bit of creativity.  I had quite a busy day today.  So busy, in fact, that I was not able to get to the gym.  I actually didn’t have any significant time to myself until my kids went to bed.  I certainly didn’t want to spend over an hour exercising…I didn’t want to throw in the towel either.  I planned today to be a cardio/core day because I knew I wouldn’t be able to adequately train legs at home.  I wanted it to be a fast but effective workout and not a 20 minute walk in the park followed by 4 sets of 20 crunches…So, here is what I did with my 30 minutes…

  • 5 minute warm-up on my Spin Bike

I set my workout timer for 20 cycles of 1 minute each (actually 1 minute and 10 seconds to allow me to switch between the bike and core exercises…no cheating here!) and alternated between 1 minute sprints on my bike and 1 minute of each of the following core exercises.  There was absolutely no rest until I finished the 20 cycles…so here is a list of the exercises I alternated with my bike sprints:

  • Knee-Ins
  • Crunch
  • Russian Twist with Medicine Ball
  • Ab Wheel Roll-outs (what was I thinking doing this for 1 minute straight?!)
  • Frog Crunch
  • Scissor Kicks
  • Bicycle Crunch
  • Plank
  • Mountain Climbers
  • Double Crunch

Rest about 1 minute at the end (just enough to hydrate and catch your breath…)

  • 5 minute cool-down on Spin Bike

That’s it…30 minutes (ok maybe like 33 minutes and 20 seconds but who’s counting) and covered in sweat!  Give it a try…you’ll either thank me or, well, not…