tabata
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Outdoor Tabata
1. Burpees!
Ah yes, the exercise everyone loves to hate and hates to love. Start from standing jump back into plank position, perform push up, jump legs back up under shoulders and jump into the air. If any issues with knee joints just step instead of jumping.
20 seconds of work, 10 seconds rest then proceed to next exercise
2. Plank holds
Alternating leg hand out, right leg extended, hold 20 seconds per side.
3. Mountain climbers
Can be performed elevated as pictured or from the ground in a plank position, ensure back is nice and flat.20seconds work 10 seconds rest going to the next exercise
4. Squat jumps
Sink into hips and jump straight into the air, ensure a soft landing with knees not falling in.
20seconds work 10 seconds rest moving on to the next
Perform one set of stairs & then rest
Outdoor Fitness
It's so nice out, quite often I refuse to do my workouts indoors, we're stuck inside like 8 months out of the year here, let me enjoy these months!! This is a great workout that will definitely get the heart rate up; focus here is mainly lower body with some core, chest and shoulders thrown in. No equipment required!
Perform each exercise for 45s for 4-6 rounds. Take 2-3 minutes rest between rounds
1. Hop overs
Find a low bench place both hands down and hop side to side over the bench (or behind if it's too wide) Keep the landing light and and core braced as you push side to side.
2. Mountain Climbers
From high plank position, drive knees up towards midsection, keep the hips level and core braced throughout. Legs are the only things moving, everything else remains stable.
3. Step overs
One leg remains on bench, bring one leg down to the ground, press through the leg on the bench and then alternate to the other side. Essentially you're just performing a lateral step up, but the timing is quicker and you shift back and forth.
Modification: Just perform step ups
4. High plank reach + push up
Start holding onto the bench with arms outstretched, bring one arm at a time down to be underneath shoulder height and then perform a push up. Once back in the high plank position of the push up grad onto the bench one arm at a time again.
Modification: From the knees
5. Box Jumps
Sink into hips feet shoulder width apart and drive up to softly land on the bench and step back down to perform again.
Modification: Squats
6. Curtsy Lunges
Grab your favourite doggo (or perform them just bodyweight) bring one leg behind the other sink into that hip, the front leg is the one you push up off of and alternate back and forth
7. Leg Lowers off bench
Find a comfortable position so your sit bones are on the bench, keep the back nice and straight and neck neutral. Bend knees in towards chest and slowly lower them with control not using your low back.
Modification: Lay flat on bench and lower one leg at a time down.
Beach Bodyweight Workout
People were definitely staring at me while I took this workout video with my tripod on the beach, I'm sure I looked questionable, thems the breaks I guess when you blog
Outdoor Workout:
1. Skaters 45s
2. Tuck Jumps 45s
3. Jumping Jacks 45s
4. High Plank to Low Plank 45s
5. Incline Clapping Push Ups 45s
6. Dips 45s
7. Bonus: Burpees 45s
5 rounds!
Tabata Workout
Each movement pattern will be performed for 40s each with 20s rest in between, performed one after another with a longer period of rest at the end.
1. Squat to chest pass with a burpee and push.
Okay so right out of the gate with a complicated one. Sink into your hips for the squat toss it at the wall when you come to the top of the squat. Plant your hands on the ball, jump back into a plank position and perform a pushup, and jump back up to start the movement pattern again. Ensure the hips aren't sagging in the plank position, core should be engaged.
2. Reverse lunge to press
Grab a kettle bell, start on one side perform a reverse lunge and when you come back up to standing press the kettle bell overhead keeping the core tight.
3. Kettle Bell swings
Squeeze the glutes and snap the hips up to perform the swing, this one I want you using the power from the lower body to bring the bell overhead. It is imperative that you keep your core very tight and not let momentum take you backwards here.
4. High Plank shift
With your shins on the stability ball, use your arms to shift the weight back into the ball, keeping the core tight and come back to starting position. Small movement and range of motion, but this is killer for your core/shoulders
5. Stability ball pike
Feet on stability ball, high plank, push your hips up into the air as your toes drive into the ball, bring hips back down controlled, never letting the hips fall.
6. Burpee to Single arm snatch
You need to have good shoulder stability for this one! Pop back from standing into a high plank with one arm extended on the kettle bell, jump back up to start position, then pull the kettle bell up and extend the arm straight with control but quickly.
Fit Weekends
The weekends are meant for many things: Brunching, sleeping in, catching up with friends & being active. Weekends are a great time to get out and try those things that you dont have time to do during the week. This weekend why dont you:
1. Run some stairs with friends. Swap out your brunching with friends to stairs with friends! Or stairs then brunch, burn off the eggs bennies before you even get em.
2. Go explore your city via bicycle. There is something so great about getting to see a different side of your city when you see it on bike. Map out your trails and pit stops along the way!
3. Do an outdoor workout. Its summertime might as well enjoy it before its over, there are lots of circuits that dont need any equipment
4. Try something new: Golf, a spin class, an outdoor boot camp, hiking, go rock climbing (we did that last weekend, SO fun).
Outdoor Tabata
Outdoor Tabata
Perform each of these exercises for 40s on 20s rest 6-8 sets. With the exercises doing 1 leg at a time, perform 40s each leg
This is meant to get the heart rate going!
1. Step ups
With bench you can perform a step up, want to ensure engaging glutes by fully extending leg when you step up and squeeze the bum. You can alternate, or do all repetitions on one side then switch. To make this one more challenging you can increase the tempo or add a hop in at the top (so step up & hop)
2. Single Leg split squat
3. Bench dips
Great for the triceps! Place arms just wider than hip width, lower body down with legs straight (can bend them if this position is too difficult) come down low and then extend elbows to straighten arms. Both feet on the ground or if you want to challenge yourself lift one leg up.
4. Push ups
Can be done with a decline to make it harder or an incline to make it easier (second photo). Ensure core & bum are tight, lower chest to ground and then push straight up. Do not let lower back sag or strain neck by bringing it down first. Whole body should move as one!
5. Knee drives
Again can be done from incline or decline depending on fitness level. Come to a plank position so core and glutes are both tight. Kick back one leg and twist it over to opposite elbow, ensuring pelvis remains stable (meaning: hips don't hike up or drop down).
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