Tabata 11 - Prenatal or Beginner Workout

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 most as a certified personal trainer, read all about it here.)

Today, we are going to work your whole body, but in a little less intense way. This workout is perfect for pregnant mommas or beginners. It is also a great workout to add on to another of my Tabata workouts. As you can see, I am very pregnant, 37 weeks pregnant, in fact! Have fun burning a ton of calories and fat! (If you love the prenatal fitness clothing I am sporting, make sure to check out where I got them)

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 soon to keep your body guessing and the fat flying off!

Tabata 10 - Prenatal or Beginner Workout!

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 -  Squat, Curl and Press - 20 seconds on, 10 seconds rest - 8 X

 Start in a squat position. Hold weights down by your sides.

 Squeeze biceps and curl weights up to your shoulders as you stand. Then, immediately push the weights overhead to complete one rep.

Round 2 -  Fast Squat to Lunge - 20 seconds on, 10 seconds rest - 8 X

From a squat position, quickly tap right leg back into a lunge and then back to the squat. Repeat the same move on the other side for the second 20 second burst.

Round 3 -  Plie Squats - 20 seconds on, 10 seconds rest - 8 X

 Start in a standing position with feet wide and toes pointed out the corners of the room. Squat down, keeping hips back and pressing into your heels. Stand back up to finish one rep.
*To make this a more advanced move, jump out of the squat instead of just standing back up.

Round 4 -  Opposite Arm and Leg Lift - 20 seconds on, 10 seconds rest - 8 X

 Start in an all-fours position. Lift right arm and left leg. Hold for one count and then set them back down. Go right into lifting the opposite arm and leg. Keep switching as fast or as slowly as you would like to.
*To make this a more advanced move, hold a light weight in your hands or ankle weight on your legs.

Round 5 -  Cat/Cow - 20 seconds on, 10 seconds rest - 8 X

This is a great move if you have any low back pain. It is also a great way to strengthen your core muscles. Starting in an all-fours position, exhale and round your spine as you tuck your chin in towards your chest. Inhale and look slightly forward as you allow your spine to sink down towards the floor.

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 time 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!*