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

Full Body Workout 2

Hey everyone!  Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it.  If it hurts to cough, sneeze, or laugh then you know you did a good ab workout!  This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each.  Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise.  Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

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

Abdominal Workout

Hey there!  If you’ve been following my Home Workout of the Week blog, you’ll notice that I incorporate a lot of core work in to my routines.  This week however, I’m going to show you an abdominal only workout that you can do on an off day or whenever you’re in a time crunch and want to just get a quick ab workout in to tighten up the core.

manwomanTraining your core is very important as balance, posture, and back health have been linked to core health and your core is the foundation for all body movements whether you’re walking, running, playing sports, or carrying heavy objects.

Many people are sitting at a desk all day at work, then in their vehicles, and then at home on the couch without their core muscles engaged.  An increasing sedentary lifestyle with no core involvement leads to many problems with back pain most likely at the top of the list.  You can start to change this with something as little as sitting up straight and engaging your core by flexing your abdominals.  To further strengthen your core, start incorporating core specific exercises in to your workout routine.

Your core is the most important in my opinion so give this Abdominal Workout a try and you’ll be on your way to improving your posture, balance, exercise and sport performance, and prevent back pain!

Abdominal Workout

1 set of each exercise with little to no rest between

Legs, Back, Core Workout

Hello there!  It’s time for another Home Workout of the Week.  Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.

There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.

Try out the Legs, Back, and Core Workout and let me know how you do!

Legs, Back, Core Workout

Warm-Up

  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 12 Body Weight Squats
  • 12 Bridges
  • 12 Spiderman Climbs

Superset 1

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

Superset 2

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

Superset 3

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

Upper Body/Core Tabata Workout

Hey everyone!  I hope you had a great workout last week doing the Lower Body/Core Tabata!  For the Home Workout of the Week this week, I have an Upper Body/Core Tabata workout for you to try.  It’s in the same style as last week but you will be working all upper body muscles, core, and your cardiovascular conditioning.

Try it out and let me know how you do!

Upper 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