Upper Body/Core Workout

Hey everyone!  It’s Home Workout of the Week time and I have an Upper Body/Core workout for you to try this weekend.

Remember, if you have trouble remembering what the exercises are you can click on the name of the exercise and you will be taken to a page with a video demonstration of the exercise.  Some of the exercises use dumbbells but if you don’t have any then you can use any weighted household object that is easy to hang on to.  Water bottles and soup cans are good items to use for example.

Work hard and get those muscles burning!  Leave a comment on the blog letting me know how you did.

Happy training!

Upper Body/Core Workout

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Circuit

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Full Body Tabata Workout 2

It’s Home Workout of the Week time again!  We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie!  So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one.  Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises.  This will give you more variety and work the muscles even more!

Give it a shot and let me know how you do!

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Tabata 7

Tabata 8

 

Full Body Tabata Workout

Hello everyone!  It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual.  It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories.  You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each.  You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round.  A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok.  You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Plyometric Lower Body Workout

Hey everyone!  It’s Home Workout of the Week time and this week’s workout is going to really challenge your cardiovascular endurance.

I have a Plyometric Lower Body Workout for you to try and if you never heard of plyometric training before, it basically consists of powerful and fast movements which will improve the working of your nervous system which in turn will improve your overall performance.  Some benefits of plyometric training include enhanced performance, increase in muscle power and calorie burning, and increased endurance.

Plyometric training is not easy and if you have knee and back problems I don’t recommend this workout as there is higher joint impact and increase risk of injury.

The following Plyometric Lower Body Workout is a shorter workout consisting of 5 exercises with jumping jacks in between each exercise.  The goal is to do 3 rounds of the superset.

Have fun and let me know how you do!

Plyometric Lower Body Workout

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 12 Body Weight Squats
  • 12 Spiderman Climbs

Superset

Rest 60 to 90 seconds then repeat the superset 2 more times

Lower Body/Core Tabata Workout

Hey everyone!  It’s time for another Home Workout of the Week!  This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time.  They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit.  Tabata’s are really great for busy people who don’t have time to do an hour workout.  A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each.  Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete.  If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat!  Also note that the rest time between each group of exercises is 1 minute.  If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core 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

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6