Leg Tabatas

Hey everyone!  I have a new Home Workout of the Week for you to do.  This time we are going to blast your legs.  Prepare yourself for this intense Leg Tabata Workout!  Your legs will be on fire but it’s definitely worth it.

Do what you can in the allotted time and build up your intensity.  Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.

Have fun and let me know how you do!

Leg Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 12 Body weight Squats
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Leg, Shoulder, and Core Workout

Hey everyone!  Summer is fast approaching and that means less clothing and more of your body showing.  Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!

This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead.  Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!

Note:  There are a lot of plyometric moves in this routine which means high impact, jumping moves.  If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves.  For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.

Leg, Shoulder, and Core Workout

Warm-Up

  • 12 Bodyweight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time

Quick Glute Firming Workout

Hey there!  It’s time for a new Home Workout of the Week.  Everyone is looking to firm up their backside and to do that you need to strengthen and challenge your glutes.  With glutesthis Glute Firming Workout you will do just that.  You’re butt and legs are going to be screaming at you but it’ll be worth it!  You’ll also be working your core as well as burning a lot of calories due to the cardiovascular nature of circuit training.

Make sure you properly warm up, perform 3 rounds of each superset, then stretch.

Click on the links to see video demonstrations of the exercises.

 

Glute Firming Circuit

Warm-Up

  • 12 Bodyweight Squats
  • 12 Glute Bridges
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

Rest 1 minute then repeat the superset 2 more times

 

Giant Superset Workout

Hey everyone!  I have a new Home Workout of the Week for you to try and this one is really going to test your endurance.  I’m calling it the Giant Superset Workout!

This Giant Superset Workout has 1 round of 24 exercises that you will do one after the other with little to no rest in between each.  It’s going to be tough but do the best you can and when you are finished there will be sweat (and maybe tears) but you will also have worked your entire body and the little amount of rest will add a great cardiovascular component to the workout as well.

So give this Giant Superset Workout a try and let me know how you do!

Giant Superset Workout

Warm-Up

  • 12 Bodyweight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

Lateral Lunge Helicopter

Hey everyone!  It’s time for another Home Exercise of the Week and this week I have combined two exercises in one to really burn your legs out and get your heart rate up.

The exercise is called the Lateral Lunge Helicopter and it’s going to target all the muscles of the lower body.  It’s a plyometric move as well so get ready to sweat as your heart rate increases to pump all the oxygenated blood to the working muscles!  You’ll not only be working your lower body but you will be working on your cardiovascular conditioning as well.

Also, if you hold a dumbbell with both hands in a half curled position while doing the movement you can get a good isometric bicep workout during the set!

Let’s take a look at how to do the Lateral Lunge Helicopter properly.

  • stand tall with your shoulders back and your feet shoulder width apart
  • lunge to your right and keep your body weight on your right heel
  • keep your left leg straight while squatting down on your right leg
  • push up through your right leg back to the starting position
  • squat down on both legs and then jump as hard as you can and turn 180 degrees in the air
  • you’ll now be facing the opposite direction
  • lunge to your left side to work your left leg and repeat the movement

So there you have the Lateral Lunge Helicopter!  It is quite challenging but once you get the hang of it, you’ll want to add this in to your lower body or full body workout routine.  Nothing gets you results more quickly than plyometric and dynamic movements!

Happy jumping and I’ll see you next week with another new exercise!