Quick Core Workout

Hey everyone!  It’s Home Workout of the Week time and this week I have a Quick Core Workout for you to try.

manwomanYour core is very important to increase balance, posture, and back health especially if you have a job that involves a lot of sitting.  On top of the added health benefits, if you reduce your body fat enough you can get that sexy 6 pack look that a focused core workout routine can develop!

This Quick Core Workout is great if you don’t have a lot of time as there are only 10 exercise with 1 set of each so with little to no rest in between you should be able to finish this up in about 10 to 15 minutes.

Some of the exercises involve raising your legs up and down off the floor so if you feel any back pain at all please refrain from lowering your legs too close to the floor or discontinue and move on to the next exercise.

Give it a shot and feel the abs burn!

Quick Core Workout

1 set of each exercise with little to no rest between

Full Body Tabata Workout 3

Hello and Happy New Year everyone!  It’s 2014 and this year has been off to a very cold start.  We are in a deep freeze and I’m sure many of you would rather stay in your warm home than go out in the freezing cold.  To help you stay warm at home and kick off 2014 on the right foot, here is a Full Body Tabata Workout for you to try for this weeks Home Workout of the Week!

It’s an intense workout packed with plenty of plyometric and core exercises that will get you sweating in no time!

Leave a comment and let me know how you do!

Full Body Tabata Workout 3

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

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

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Full Body Workout with Weights

Hey everyone!  The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells.  If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans.  A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

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

Lower Body/Core Circuit Workout

Hey there!  I hope you’ve been working hard with these Home Workouts of the Week.  I have a new one for you this week and this time you are going to be doing a Lower Body/Core Circuit Workout!

Legs are always challenging and the least favorite for most people to work on.  The reason for this is because the legs consist of some of the biggest muscles in your body and thus require more oxygen and blood to be pumped to them while exercising.  This means a higher heart rate and more rapid breathing.  So basically working your legs is going to really tire you out.  That being said, the benefits far outweigh the temporary discomfort.  Working your legs will increase your metabolism, burn more calories, excrete more growth hormone in the body helping them to recover as well as helping the rest of your muscles to grow, and also give you shapely toned legs over time.

So work your legs hard and enjoy the benefits!  Let me know how you do with the workout or if you have any questions.

Happy leg training!

Lower Body/Core 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

Circuit

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

Core

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