It’s finally fall! As the weather get’s colder it can be SO EASY to want to go into a “hibernation” and back off your workouts until spring when it’s time to get your “summer body” back…but DON”T! Exercise shouldn’t be a chore that you have to do to “look good”… do it for your physical, mental and emotional health, do it for YOU!
This week’s workout of the week can easily be done outdoors or in a small space indoors for the cold days coming up. It works all theABC’s… Abs, Back & Chest! AND it’s my favorite type of intervals – tabata (which you should be an expert on from last weeks Squat Now Wine Later workout!)
In case you forgot, tabata style is HIGH intensity, QUICK intervals.The goal is to get as many reps in during that 20 seconds as possible. Each round is 4 minutes in length- 20 seconds of work, 10 seconds of rest for 8 rounds. For each set you’ll have an ab exercise and either a chest or back exercise. You’ll do 2 minutes of the chest/back exercise, then 2 minutes of your ab exercise. In between each 4 minute round, you have a 1 minute burpee cardio burst. Since most of the exercises are on your back, it’s hard to keep the heart rate up. So these cardio bursts are important! This week I also included a warm up in the workout to get the upper body fully warm and ready to go!
Don’t forget to watch the quick video below to see how to properly do the exercises before you begin 😄
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!Let’s get to it!
- Time- 8 , 4 minute sets with a minute break in between = 40 minutes (warmup/cool down included)
- Calorie Burn- 300 +
- Equipment:
- Exercise mat or soft surface to lay on
- Medium Dumbbells- 10-15 lbs
- Water
- Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones.
- You’ll want to set your app to look like this (there is an extra minute for your cardio burst) :
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Space– Space for your mat, chair or step to foot up on
- Attitude– have FUN with it! It’s time to take care of your body!
**Please remember to watch the quick video below to see how to properly do each move!
Tabata ABC’s
Warm up- 4 minute Burpee Tabata- 20 seconds of burpees (as FAST as you can), 10 seconds rest, 8 rounds
Then about 1 minute of arm circles/ chest and back stretches
Round 1-
- Pushups (20 seconds of pushups, 10 seconds rest-4 times)
- Plank taps
- 1 Minute Burpee Tabata (20 seconds work, 10 seconds rest, 2 times)
*Optional 1 minute rest
Round 2-
- Bent Over Row
- Birddogs
- 1 Minute Burpee Tabata
*Optional 1 minute rest
Round 3-
- Bench Press
- V- Up Twists
- 1 Minute Burpee Tabata
*Optional 1 minute rest
Round 4-
- Single Arm Row
- Standing Side Crunches
- 1 Minute Burpee Tabata
*Optional 1 minute rest
Round 5-
- Chest Flys
- Flutter Kicks
- 1 Minute Burpee Tabata
*Optional 1 minute rest
Round 6-
- Reverse Flys
- Woodchoppers
- 1 Minute Burpee Tabata