20 Minute Tabata + last week’s workouts

afitmess
July 19, 2016

Hello! How is it not Thursday yet?! I quickly want to thank you all for the kind words, support, and funny comments you offered after Monday’s post. I’m never really sure how much of my life to share, but I’m glad I wrote yesterday’s post because it’s obvious you struggle with the same things, too!

 

Well I have a great way to let off some steam when you have one of those days…TABATA! Yes, there is nothing that sets your mind right like a workout (except maybe wine…and Netflix).

 

What is Tabata training?

Tabata training involves high intensity intervals with very specific work to rest ratios. You’ll train in an elevated energy state since the workouts are typically shorter (usually anywhere from 4 minutes to 20 minutes). The workout is characterized by 20 seconds of work at a max effort pace (as hard or fast as possible), followed by 10 seconds of rest (no work at all). Twenty seconds may not seem like a long time, but when you are going all out it can seem like an eternity. I love this particular workout because you can do it anywhere! Enjoy.

 

20 Minute Tabata

Exercise instructions / demos

Plank jacks / push ups

switch lunges / plank jumps in & out

dips / skater jumps

v-ups / frog hops

lying leg raises / jump rope

 

Last week’s workouts

I’ve been feeling really great with my workouts lately. I’m still scaling back in running because my shins have been bothering me, but I am focusing a lot on strength and hope to build up my ankle and calf strength to help with some of my pain. I also squeezed in my very FIRST Pure Barre class!

 

Monday – back + abs

 

super set (3 rounds)

  • 15 wide grip lat pull down
  • 15 underhand lat pull down

 

working set + active rest (3 rounds)

  • 15 1 arm dumbbell rows
  • 15 exercise ball pull ins

 

super set (3 rounds)

  • 15 seated cable rows
  • 15 v-ups

 

Then:

  • bent over row 3 x 15
  • mountain climbers 3 x 20
  • alternating bicep curl 3 x 20
  • dips 3 x 12
  • preacher curl 3 x 12
  • push ups 3 x 12
  • overhead tricp extension 3 x 12
  • mountain climbers 3 x 20
  • dumbbell pull overs 3 x 12
  • bicycle crunches 3 x 25

 

Tuesday – shoulders + cardio

 

super set (3 rounds)

  • 15 incline dumbbell press
  • 15 dumbbell shoulder press

 

super set set (3 rounds)

  • 15 lateral raises
  • 15 DB upright rows

 

super  set (3 rounds)

  • 15 dips
  • 15 knee raises

 

super set (3 rounds)

  • 15 push ups
  • 15 wood choppers

 

cardio: sprints 15 minutes (30 seconds on / 30 seconds off)

 

Wednesday – home workout (I put the TV on and did this next to the girls in the living room)

Hamstrings, glutes, calves

 

super set:

  • leg curls on the ball 3 x 15
  • DB lunges 3 x 15 (each side)

 

super set:

  • single leg deadlift 3 x 15
  • goblet squat 3 x 15

 

super set:

  • one leg squat on the bench 3 x 15
  • single leg curl on the ball 3 x 10 (each side)

 

super set:

  • standing calf raise 3 x 20
  • glute bridge on the floor 3 x 30

 

Thursday 

 

Orangetheory class

 

Friday – REST

 

Saturday 

 

Orangetheory class

 

Sunday

 

Pure Barre class (Review coming soon!)

 

Do you prefer cardio or strength right now? Love or hate Tabatas? How do you blow off steam?

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