Tag Archives: interval training

Swimming

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Swimming  :                         Swimming     

Swimming is not just for little kids! Anyone at any age can benefit from a swimming workout. Swimming gives your body a great workout without the  impacts of running. Swimming should not take the place of weight-bearing activities but it is a great thing to add to your routines.  Recent research has proven that swimming can help you live longer, who doesn’t want that?!. Water exercise can be great for people who are over weight or have arthritis.  Swimming is an awesome way to burn calories while you’re having fun .  Swimming works all the major muscle groups in your body, including your heart and lungs. Swimming workouts are not just about swimming laps. Most pools offer water aerobics, underwater spinning and much more.  Check out your local gyms that have pools, most of them will allow you to just have a pool membership. For some workouts check out beginner swimmer

Benefits:

  • weight loss
  • full body workout
  • helps with flexibility
  • great for people with arthritis
  • its fun
  • helps with recovery from certain injuries
  • stress relief
  • cardiovascular workout
  • fights disease

 

 

Plank it Out

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Plank it Out

Planks are one of my favorite moves. You can do them anywhere and you don’t need any equipment. Here are eight moves to add to your workouts. I like to do this routine at the end of my workout for an ab bonus. You can follow along to my video or grab your timers and do it on your own.

Do each move for 30 seconds with no rest in between. Repeat two to four times. For an even more advanced workout do each move for 60 seconds. Hope you like it!!

plankitout

 

Follow along:

Cardio-Blast

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Cardio-Blast  

 Tabata             IMG_5017

If you are like me and not in to running ( or any form of cardio) you should try tabata training. One of my favorite warm ups is tabata jump rope, I also like to end my workout with tabata double unders. Tabata training is high intensity interval training. Its 20 seconds of all out intensity followed by 10 seconds of rest repeated eight times for a total of four minutes. Sounds easy? wait till you try it! Tabata workouts offer more benefits in less time. Tabata training will help you lose fat faster than regular jogging. Tabata training raises your metabolism and heart rate up in no time at all. Your metabolism will stay raised for a longer period of time which will help you burn more fat. If you are looking to improve your performance for sports , tabata training is a great way to do that.  If you are new to tabata training start with less rounds and build up to eight. You can put almost any exercise into a tabata training workout, so there’s no getting bored! Here are some great tabata workouts you can do instead of traditional running.

 

Tabata cardio:

20 secs of work- 10 sec rest for 8 rounds.

  • jump rope or double unders
  • mt climbers
  • burprees
  • squat jumps
  • high knees
  • sprinting
  • rowing

You can also use tabata training for strength training

Tabata strength:

  • pull ups
  • push ups
  • any ab move
  • squats

Cautions: tabata training is not for everyone. Make sure you are able to perform at high intensity before trying tabata training. 

 

Day 5

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Hello! Here is day 5 of our 5 day challenge. Today is all about abs. Remember, abs are made in the kitchen! If your diet is off you wont see the abs you have been working so hard for. Change up your eating and I bet you will notice a huge difference. Make you sure you are drinking plenty of water. Are you ready…

Day 5 

For a warm up do one round of day ones workout for 20-25 reps each

  • high knees
  • burpee tuck jumps
  • butt kicks
  • step step knee up
  • jump rope

Once you are all warmed up set your timers for 50 sec work 10 sec rest.

  • v ups
  • plank up downs
  • toe touch
  • mason twist- add weight to make harder
  • plank should touch

Repeat 2-3 times!

 

 

 

Bonus:

Do as many reps as possible in five min of squats! Post your scores in the comments!!

 

* always check with your doctor before starting a fitness program.

Day 3

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Hope everyone is feeling good after days 1 and 2. Are you doing the bonuses?? Day 3 is here, today for part 1 you dont need anything but if you want to add weights you can.  For part 2 you are going to need a jump rope. Are you ready?!

Day 3

set timer for 50 sec work 10 rest for 4 rounds. You can also set it for 12 rounds so you have no break in between. If you dont have a timmer just follow along with my video. And remember gymboss has a free app.

  • mt climbers
  • squat jax
  • step up up down down
  • climb the ladder

Repeat 3-4 times

Immediately after :  jump rope for 1 min, rest 10-20 sec then repeat four more times for a total of 5 min.

 

Bonus

  • sumo squats
  • stiff leg deadlifts with dumbbells
  • calf raises
  • squat

Do 12 reps of each move then repeat one -two more times.

 

 

*please talk to your doctor before starting an exercise program

 

 

 

Interval Timer

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Hey everyone! Something I find very useful when Im working out at home is my gymboss interval timer. I love it! They also have an app that I use when I forget my timer. Interval training is a great way to get your heart rate up. I like to do 60 sec of work with 30 sec of rest for 12 rounds. You can set the timer to all different setting, its so easy. They come in all different colors and they are only 20$. Everyone should check out their app. Gymboss

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