Obstacle Push-ups

Amp up regular push-ups by adding either obstacles for your feet (ie. plyo-boxes) or your hands (ie. medicine balls).


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Treadmill Interval Workout

Treadmill Interval Workout

*Set your treadmill to a good jogging pace that you could hold for a long time. Here are the interval times;
beginner- 30 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
intermediate- 45 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
advanced- 45 second run, 20 second rest. At each rest, increase the speed and incline by 1.
repeat 10 times.
*You can repeat the whole workout up to 3x.

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Thigh Thinning Circuit

This circuit is designed to burn calories through plyometric cardio bursts along with strengthening the muscles on the inside and outside of the thighs. It's a good one:)

1. ICE SKATERS-

2. SUMO SQUATS-

*not this

THIS:)

3. POP SQUATS- Squat, then explode up while jumping your feet together then jump back out and into the squat.

4. INWARD BOX JUMPS- Straddle a box or step. Jump together landing on top of the box and step off the sides of the box, one foot at a time, back to straddle.

5. SLIDING SQUATS- Squat jumps that travel side to side, feet touching in the center.

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Commercial Break Workout

Here's how to watch your favorite show and still get a great workout in, (also a great idea for kids and teens, allow them to watch a show as long as they are in constant motion during commercial breaks:)).

There are approximately 3 commercial breaks in one half-hour TV program.

1. split jumps, prisoner squats, jumping jacks
2. pushups, bench dips (feet on floor), bicep curls (dumbells)
3. floor straight leg raises, crunches, plank



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Full body Kick-Your-Tail Workout

It's been awhile since I've posted (I'm a TERRIBLE blogger) but recently I've had an influx of visits to my blog and Facebook page so posting my latest workout seemed like the best idea. I developed this workout to not only be a MAJOR calorie blaster, but it hits every body part in addition to burning out your core. I love the reactions I've been getting from it:)

There are 3 main components to this workout and within those boundaries, you can mix and match excercises how you'd like: 2 minutes of plyometric cardio followed immediately by 20 repetitions of a strength training excercise followed by a 30-45 second plank. Make sure to do a fairly heavy weight on the weighted excercises since you're only doing one set of each and GOOGLE any excercise that you aren't familiar with. Here's the sample workout;

1. Jumping Jacks, 2mins
2. push-press, 20 reps
3. plank, 30-45 secs.
(rest)
4. burpees, 2mins
5. superlow unweighted squats, 20 reps
6. plank, 30-45 secs,
(rest)
7. squat jumps, 2 mins
8. kettlebell swings, 20 reps
9. plank, 30-45 secs
(rest)
10. knee drives, 2 mins
11. lateral and rear hip extensions (band or ankle weights), 20 each way, on each leg
12. plank, 30-45 secs
(rest)
13. pop squats, 2 mins
14. diagonal arm push-ups, 20
15. plank, 30-45 secs
(rest)
16. lateral jumps (feet together jumping sideways over cones or dbs), 2 mins
17. excercise ball knee-ins, 20
18. plank, 30-45 secs

The good news...you can always add on another set if you'd like:) Pin It

Spartacus Workout

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3 Reasons To Do The Tabata Training Method Instead Of Long Distance Running (for fat loss)

I talk over and over again about the benefits of Tabata, so for those who have never done a Tabata session and have no idea what I am talking about, here is an overview. (NOTE: The chart at top shows the workout, one excercise, 20 seconds of full intensity followed by 10 seconds of rest, 8 times, then take a short rest, change the excercise and repeat that pattern. 4-8 times total). There are a couple of great ideas for excercises following the overview.

At one point or another, you have probably went jogging and if you’re anything like most people I know, it’s boring. All you do is run from one area to another and run back at a steady, most of the time slow pace. Most of the time jogging sessions last an hour to 2 hours. However, Tabata training is completely different. I’ll give you three reasons why you should use the Tabata Training Method instead of long distance running and other long hours of cardio training.

1. Time
One of the down sizes of doing long distance running is that it takes time to get to the area where you are jogging to and back; and time for your heart rate and metabolism to shoot up. Because it takes time, you’ll have to work longer and harder in order to see the results (losing fat and/or improving cardio). However, with Tabata, you can gain more results in less time.
If you don’t know already, Tabata is a four minute session. Each Tabata has 8 intervals of which you exercise at a very high intensity for 20 seconds. After 20 seconds, you have 10 seconds to rest. Tabata is a form of high intensity training and one of the benefits of high intensity training is that it can boost your metabolism and heart rate up in a matter of seconds. Long distance running requires anywhere from 10 minutes to 30 in order to get your heart rate up. Not only that but you have to maintain that heart rate for the rest of the jog to get your body to burn fat.

2. Losing Fat
I’m sure you’ve encountered various people saying that the only way to lose fat is to jog. The truth is, jogging is only one of the ways to lose fat (and the slowest). As mentioned above, jogging takes time for your metabolism and heart rate to rise. So in order to burn fat while jogging, you have to wait a bit until your body can get into the fat burning zone.
Tabata training will raise your metabolism and heart rate up in no time. Because you are performing these exercises at a very high intensity, your body will have to work much harder to keep up. This will cause your heart to pump faster and your metabolism to rise; which you want if you are planning on losing fat. Your metabolism will stay at a high not only during the workout, but after the workout as well. This means that your body will be burning fat even when you aren’t doing anything.

3. Aerobic and Anaerobic Benifits
Izumi Tabata was the founder and creator of Tabata. He conducted a test which tested two groups of athletes. The first group was ordered to train in moderate intensity exercises (this includes jogging, skipping, swimming, cycling and so forth) at 70% lasting an hour for each training day for five days a week for a total of six weeks. The result from this group was that their aerobic system improved, however their anaerobic system improved little to none.
The second group was ordered to train 4 days a week for a total of 6 weeks at a high intensity (170%) each training day lasting 4 minutes. The results of this training group was that they increased their aerobic system much more than the other group and that they had a 28% increase.
This means that the group performing high intensity training (Tabata) had much more improvements than the group performing moderate intensity.

Basically, you can get much more done in less time in Tabata training than you can in long distance running. You can also put any exercise you want in Tabata to make it much more fun.

http://youtu.be/kDJBjVq_930
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