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Tuesday, October 15, 2013

Tabata Tuesday - Core Challenge!

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is the workout I recommend as a certified personal trainer, read all about it here.)

Today, it is all about the core. Yes, we are talking about your tummy, your love handles, and your low back. Not only do we want to tighten the core to look better, we want to tighten it for functional reasons. How about balance? How about everyday activities? You will notice things are easier when you have a strong core. So, go rock this workout!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout next week to keep your body guessing and the fat flying off!

Tabata 6 - Core Challenge!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Plank Mountain Climbers - 20 seconds on, 10 seconds rest - 8 X

 Start in a plank position on floor. Jump one foot up to your same side hand. Then, immediately jump and switch to your other foot, bringing it up to its same hand. Keep jumping and switching sides.
*To make it easier, just step your feet forward instead of jumping.

Round 2 -  Rock the Boat  - 20 seconds on, 10 seconds rest - 8 X 

 Sit into a boat pose, with feet off the floor and knees bent. Hold abs tight, with belly button pulled into spine. Now, straighten your legs. Hold for one second and return to bent knees. Keep bending and straightening.
 *Tip: To make it easier, leave one foot on the floor.

Round 3 -  Opposite Elbow to Knee - 20 seconds on, 10 seconds rest - 8 X

Start on hands and knees. Bring one elbow to opposite knee, squeezing abs. Then, extend both the arm and leg to squeeze lower back. Switch sides on the next round.

Round 4 -  Diagonal Plank Jumps- 20 seconds on, 10 seconds rest - 8 X

 From a plank position, jump both feet up and to one side of the body. Then, jump them back to center and to the other side.
 *Tip: To make this easier, step your feet up and over instead of jumping them.

Round 5 -  Bicycle Crunches - 20 seconds on, 10 seconds rest - 8 X

Lying on your back with hands gently supporting your neck, bring one knee in and across your body to the opposite elbow. Then, switch sides, bringing other knee in to opposite elbow. Continue switching sides.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 times a week to get in awesome shape and join me next week for another great Tabata workout!
*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*


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