Tag Archives: Skipping rope

5X Tabata

10 Feb

Working out first thing in the morning on a Friday is the best decision ever made! It starts the weekend off on a healthy note, you don’t have to worry about it later in the day (especially after a long work week), and you’ll have plenty of energy for your Friday night festivities! Plus, it’s been shown that those who exercise earlier in the day make smarter food and/or drink choices at night..just sayin’ :).

It’s not like me to come to the gym early in the morning without a workout planned; I always stress to my clients and group-ex participants to never enter the gym without some type of plan practice what I preach.! Luckily, while waiting for the bus I went on Facebook only to find a Tabata workout staring back at me! Thanks to Lindsay, with a few adjustments to her workout, I was all set and ready to glistensweat!

Repeat the following 5 rounds of 4 exercises, 2 times through (equalling 8) for a complete tabata workout! Remember, proper form and safety cues!

Tabata 1:

  • burpees
  • sideways shuffles
  • jump squats
  • jumping jacks

Tabata 2:

  • medicine ball toe-taps
  • medicine ball squat toss
  • mountain climbers
  • alternating jump squats

Tabata 3:

  • high knees
  • push-ups
  • medicine ball hop-overs
  • “square” jumps (imagine a square is drawn, jump to each corner)

Tabata 4:

  • jump rope (with a real rope)
  • bench jumps
  • speed skaters
  • wall taps (stand in front of a wall, jump and reach as high as you can)

Tabata 5:

  • plank jacks
  • in & outs
  • russian twists
  • bicycles

A total body workout that incorporates cardio and strength done in less than 30 minutes? YES PA-LEASE!

Have a great weekend!! If you’re looking for fitness certifications-check out IFTA!

The Don’t-Wear-Gray Workout

15 Nov

The title of this post is just a forewarning! This workout combines strength training with cardio intervals and plyometrics..bring on the sweatinessglistening!

There are 4 circuits; complete each circuit ~2-3 through (time allowing). You can either go by repetitions or time, your pref. 🙂

Circuit 1:

  • assisted pull-ups or bent-over rows
  • push-ups with knee tucks (push-up-bring right knee towards chest then left knee=1 repitition)
  • lateral hops (see FitBit!)
  • medicine ball wood choppers

Circuit 2:

  • plie squats (dumbbell skims the floor!)
  • jump squats
  • lateral/anterior raises (1 side raise, 1 front raise=1 repitition)
  • reverse crunches

Circuit 3:

  • 30 second-1 minute wall sit & curl to press (while hanging out in your wall sit, biceps curl dumbbells then overhead press & reverse)
  • mountain climbers
  • squat thrust burpees (no push-up)
  • triceps extensions

Circuit 4:

  • alternating jump lunges
  • hanging knee raises
  • incline stability ball planks

How’d you do?! If you kicked butt, you should be very, very tired by the end! As always, proper form and safety cues before taking the exercise(s) to a more intense level!!

FitBit*

Lateral hops involve a side-to-side jump which works your ABductors and ADductors more (outer/inner thighs); beginners should start with jumping over a jump rope or an imaginary weight-intermediaters should place a weight vertically to jump over; advancers should jump over a low step or plate. The more advanced you get, the wider and/or higher you’ll be able to jump, making the exercise harder!

Power of 3’s

17 Oct

Hello! I’ve been in Lexington Kentucky for the past 4 days attending the NIRSA Regions 2 Conference! It was an amazing experience, especially for me and other students who want to further their education in a recreational setting. If you’re involved in recreation, I highly suggest becoming a member and getting involved! Please ask me any questions you have!

It felt good to get back in the swing of things; with fall break the weekend before and then KY, things have been all over the place. Today’s workout was greatly needed!

  • Set 1: 18 push ups, 15 jump squats, 1 min. jumping jacks= 3x
  • Set 2: 15 bent-over rows & reverse flies, 15 reverse lunges w/ a knee (per leg), 1 min. jump rope= 3x
  • Set 3: 15 biceps curls, 18 plie squats, 1 min. lateral jumps= 3x
  • Set 4: 18 triceps kickbacks, 15 step ups w/ glute extension (per leg), 15 side crunches= 3x

18 is such a random number-don’t you agree? It took roughly an hour to complete the entire circuit. As always, proper form and safety cues!