Quick Weekend Workout

This workout follows our bootcamp format of cardio to get your heart rate up (to burn fat!) and then strength training to tone up.

50 PLANK JUMPS

50 SQUATS

50 BURPEES

50 PUSH UPS

Rest for 1 minute

Repeat the same workout for the below repetitions:

40 times & rest for 1 minute

30 times & rest for 1 minute

 20 times & rest for 1 minute

 10 times & stretch! 

Below are descriptions of the exercises. 

PLANK JUMPS

SQUATS

BURPEES

PUSH UPS

Workout Wednesday: Tabata Workout

I use the tabata workout method sometimes inbetween circuits. This really pushes you to get your heart rate up. 

What is the tabata method?

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Tabata intervals follow this structure:

• Push hard for 20 seconds
• Rest for 10 seconds
• Repeat this eight times

I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.

An easy way to try this is on the treadmill. Set the speed to a 9 or 10, almost to the highest setting possible. Watch the timer and jump on for exactly 20 seconds, then jump your feet off to the sides for 10 seconds and jump back on for your full out sprint for another 20 seconds. Do this eight times. Walk for at least 4 minutes and let your heart rate come down before doing this again. Aim for 4 tabata sets each workout.

You will burn CRAZY calories and your muscles will be exhausted in a new way. You've got to keep changing up your workouts or your muscles will never be challenged.

You can also use tabata with plyometric exercises, burpees,or heavy weights.  You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

Have fun sweating!

-marietta

Workout Wednesday: Obliques (AKA: LOVE HANDLES!)

Since we all how to do cruches 100+ ways, I thought I would show you my new favorite ab exercise. This targets your obliques, also lovingly referred to as love handles. 

 

Start out in a side plank position, with elbow on the ground:

Twist at the torso and touch your free elbow to ground. Return to the above position and repeat.

 

This ab exercise is EVEN harder! It is a VERY small movement. 

Start in a side plank on your elbow with both feet on the floor:

 

Raise your hip up in the air as high as you can and hold it while exhaling for 3 seconds. Lower your hip back down to starting position. Do 12 sets of 3 on each side. 

If you are doing this right you will quickly feel your obliques start to burn. Yesssss!

Like I said, this is a small movement but with BIG results. Your obliques [aka love handles] will start to shrink and tone! Yeah!

Happy Wednesday!

~marietta

Wendesday Workout: Shoulders!

One of the best ways to get toned arms is to focus on your shoulder muscles. Start with 5lb weights and try to do this exercise at least twice a week.

Start with 5lb weights in front of your thighs:

Lift the weights straight to the front, do NOT go above your shoulders. Take the weights down slower than you brought them up. Count 2 seconds up, 3 seconds down. Do 3 sets of 8. (No make-up alert!)

Bring weights back down to front of thighs:

Next: Lift weights out to side 8 times, do NOT go above shoulders. Take the weights down slower than you brought them up. Count up for 2 seconds and down for 3 seconds. Do 3 sets of 8.

Bring weights back to front of thighs:

Happy lifting! Remember, building muscle tone is the ONLY way to raise your metabolism after after 30 - so get to it!

-Marietta