Yes, you have indulged by now. You have woken up with a sugar coma, a slight hangover from the Holiday Party, or puffy eyes from not getting enough sleep. Well, get over yourself and get moving. You had fun celebrating but now you need to add balance and workout too. The goal over the Holidays is not to lose weight; but to maintain activity level and keep your muscles moving and strong.
Incorporate these cardio blasts to your workouts and your ars will be thanking you.
Cheers and Happy Holidays!
Coach Erin Kreitz Shirey
Cardio Blasts
Showing posts with label PUSH IT. Show all posts
Showing posts with label PUSH IT. Show all posts
Wednesday, December 21, 2011
Wednesday, October 5, 2011
Wellness Wednesday - Tabata Light Weights & Stairs Get "Over the HUMP Day" Workout
You know the drill, Tabata Style. Tabata training helps improve your strength, cardio output, and endurance. Wednesday's Tabata workout is:
Exercise combo, back to back. Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise. Repeat circuit 2-3 times.
Grab 5 pound weights and a stairwell.
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes
3. Jumping Jacks with weights- x6
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes
5. Step up Kick Backs with Reverse Fly - x6
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers - x6
Run up and down stairs crossing over feet sideways, 3 minutes
Repeat entire workout 3-4x. Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor.
As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com
Exercise combo, back to back. Repeat each exercise 6 rounds for 20 seconds intensely followed by 10 seconds rest, then go to the next exercise. Repeat circuit 2-3 times.
Grab 5 pound weights and a stairwell.
1. SBO- Squat Bicep Overhead Press - x6
2. Bicep Curl & Curtsey Squat - x6 each side/leg
Run up and down the stairs, single step, 3 minutes
3. Jumping Jacks with weights- x6
4. Plie Squat w/arm's extended bicep Curl - x6
Run up and down the stairs, single step with high knees, 3 minutes
5. Step up Kick Backs with Reverse Fly - x6
6. Triangle Push Ups on the bottom step - x6
7. Mountain Climbers - x6
Run up and down stairs crossing over feet sideways, 3 minutes
Repeat entire workout 3-4x. Push each 20 second interval getting your heart rate to 85-95% your max. Use the BORG scale - 1-10 - to measure your heartrate if you don't have a heart rate monitor.
As always, any questions on the exercises contact Coach Erin - powerfitnesspdx@gmail.com
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