Every Wednesday in 2012, starting 1.18.2012, you will get a new Wellness Wednesday workout. For today's workout, it is Tabata format for strength work and stairs for added cardio.
Grab your Gymboss or iPhone timer and set for 20 seconds on/10 seconds rest. You will need your light weights for this workout- ranging between 5 - 7 lbs. Do as many reps possible for the X set. Meaning if it is "x6", you will repeat the exercise 6x of 20 seconds with 10 seconds rest.
For the stairwell, push yourself so you are at an 8-9 on the Borg Scale
Workout
SBO- Overhead press x6 (Squat-Bicep Curl-Overhead Press)
Bicep curl w/curtsey squatx8 (4x/side)
Up down stairs 8x
Jumping Jack's w/weights- x6
Plié squat with front extended Bicep curl-x6
Up down stairs 8x
Standing single leg kick back w/reverse fly-4x/side
Triangle push ups- 6x
Mountain climbers- 6x
Run stairs side ways - 5x/leg leading stairs
Single Leg Burpees - 4x/side
CONGRATS! You finished it! When you are done, post on the Facebook page how you feel.
Showing posts with label tabata training. Show all posts
Showing posts with label tabata training. Show all posts
Wednesday, January 18, 2012
Sunday, December 4, 2011
Twelve Days of Christmas- Workouts #1-#4 - 15 minute blast workouts each day
Twelve Days of Christmas- it is a busy time of year. Try to fit in these workouts- you can do them in your home with minimal equipment and minimal time. Have fun and with any questions please contact Coach Erin
Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle
Day #3-
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x
Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute.
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x
Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com
Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle
Day #3-
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x
Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute.
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x
Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com
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