Posts Tagged ‘Upper Body’

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!