Workout Breakdown

• Grab a deck of cards.

•  Flip 3 cards.  Add up the 3 cards and perform that amount of reps for that exercise.  Face cards = 10, Aces & Jokers = either 1 or 11, depending on how ambitious you are feeling.

•  Rest 60-90 seconds between sets.  Repeat that process for a total of 2 sets for each exercise.  (You flip out 3 new cards for each set.  So for example, for Jump Squats,  you could end up doing 15 your first set, 21 for your second set).

Workout Breakdown:

Workout Breakdown

I’m sure by now you’ve heard of Tabata Training, or some version of it.

Tabata training was designed in the 90’s by a Japanese scientist, Izumi Tabata and  his colleagues, at the National Institute of Fitness & Sports in Tokyo.  They compared the results of moderate high intensity training and high intensity interval training (HIIT) among athletes.  They concluded that the athletes who performed HIIT saw increases in their aerobic (cardiovascular) system as well as anaerobic (muscle) system capacities, whereas athletes who did moderate high intensity training only improved their aerobic system, but had little to no increase in their anaerobic system.

So what does that mean for you? Tabata training is an excellent training method to add to any fitness program.  You can throw it in at the end of your regular exercise routine, supplement your usual cardio with it (I do- you’ll almost never see me on an elliptical or treadmill.  I rather bust out a 4 minute Tabata session than park myself on an elliptical), or if you’re short on time, it’s a great way to squeeze in some exercise on a day where you may otherwise skip it all together.  After all, it only takes 4 MINUTES!

Due to high intensity of the workout, another great benefit of Tabata Training is the after-burn effect (EPOC)- where you continue to burn calories for up to 24 hours after finishing this exercise, whereas with regular exercise, your calorie burn quickly returns to normal once you stop exercising.

Tabata Training Breakdown:

• Traditionally done with one exercise- squats, burpees, boxing, etc.  The possibilities are endless.  However, many trainers often incorporate different exercises.

• 8 rounds of 20 sec intervals, each followed by 10 seconds rest.

• Go all out on the 20 seconds of exercise.  If you’re not exhausted by the end of the 4 minutes, you didn’t push hard enough.

These are the last couple of days I can refer to myself as a “twenty-something”.  But I ain’t mad.  I’m happy to say that at almost 30, after 2 kids, I’m at my absolute best- simply because I've never been more comfortable in my own skin.  Come at me, 30! 

You can wish me a happy birthday by pushing yourself HARD and knocking out this workout- giving the entire 4 runs your absolute best!  Hit it hard, then enjoy your day.

Workout Breakdown:

Burpees (Squat-Thrust Jumps)

Pop Squats

Db Stiff Legged Deadlifts-

Spiderman Pushups-

Butt Ups-

 Got a full day today?  Don’t have time to watch Mr. Lifting Gloves do arm curls in your squat rack?  Then grab a pair of dumbbells and give me 12 minutes.  Push hard- it’s only 12 minutes, after all- and I promise you’ll be sweaty and out of breath by the end.

Unfamiliar with an exercise?  No problem.  Check out the workout breakdown below.

Hit it hard, then enjoy your day!

Workout Breakdown:

Around the world lunges- Step into a forward lunge with your left leg, making sure your left knee does not travel past your left foot.  Lower until your right knee nearly touches the ground. Push through the heel of your left foot and return to starting position.  With that same left leg, step into a side lunge- pushing your glutes back, lunge till shin is vertical to the ground and left knee is in line with left foot. Push through left heel and step back into standing position.  Leading with your left foot again, step back into a backward lunge.  Push through your RIGHT heel this time to return to starting position.  Repeat with right leg.  Note: All three lunges- front, side, and back- count as 1 rep for each leg.

Tuck jumps- Begin by standing with feet shoulder-width apart.  Explosively jump up.  Pull knees to chest, quickly grasp knees with both hands.  Release before landing.  Land in starting position.  Repeat.

Db shoulder press- Grab a pair of dumbbells.  Raise dumbbells to shoulder height, palms facing forward.  Exhale, push the dumbbells straight up till elbows are fully extended.  Pause briefly at the top, then slowly lower the weights back down to starting position.  Repeat.

Db bicep curls- Stand up straight with a dumbbell in each hand at arms length, palms facing out.  Keeping your upper arm (elbows to shoulders) stationary.  Exhale while slowly curling the dumbbells while contracting your biceps.  Continue raising dumbbells till biceps are fully contracted.  Focus on and hold contraction briefly, then inhale and slowly return to starting position.  Repeat.

Tricep kickbacks- Grab a pair of dumbbells.  Hold them with palms facing your body.  Stand with feet shoulder width apart.  Slightly bend your knees, and bring your torso forward, keeping your back straight, head up. Upper arm should be close to torso and parallel to floor while forearm is pointing toward floor (there should be a 90 degree angle between forearm and upper arm).  Keeping upper arm stationary, exhale and use triceps to lift the dumbbells until forearms are parallel to the floor and arms are fully extended.  Brief contraction at top, then inhale and slowly lower dumbbells to starting position.  Repeat.

V-ups- Lie flat on floor on your back with arms and legs extended in a straight line.  Exhale, bend at waist and simultaneously raise your legs and arms to meet in a “v” position.  Legs should be extended and lifted at a 45 degree angle from floor and arms should be parallel to legs and upper torso lifted off the floor.  Repeat.

Workout Breakdown sources:
1) NSCA’s Essentials of Strength Training and Conditioning, 3rd Edition
2) Bodybuilding.com- they also have demonstration videos for many of these exercises if you need further instruction.