Workout Wednesday (belated, sorry!)- Good Morning, Body!

 

This quick workout is a nice little Good Morning burn to wake you up in the morning or after a long period of sitting down at work. It’s perfect for these cold Melbourne mornings were getting out of bed is tantamount to an ice bath. Basically, it’s a HELLO to your body and a little message to say that you know it wants to move and GET WARM! (You can tell I’m feeling the change in weather, can’t you?!)

Perform 1 minute of each exercise, back to back.

Jumping Jacks
Plank Jacks
Walking Pushups (Both hands on a step, one hand on ground, both hands on ground, other hand on step, both hands on step)
Lunges (1 minute each leg)
Plie’ Pulses
Twist side planks
Dips
Knee repeaters
High Knees

And it’s done, within 10 minutes! If you like, you could shorten the work time to 45 seconds and have 15 seconds of rest between each exercise. You can also make this a full length workout by taking one minute after finishing the 10 exercises above and then repeat it twice through (with another minute between the 2nd and 3rd set).

Feel free to add weights to these exercises as well, to challenge yourself further but it’s not necessary! Your body weight is enough!

Let me know how you go!!

 

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Workout Wednesday! Turbo Tabata

The tabata style of workouts is one of my favourite ways to get my cardio in. I love the high intensity nature and low rest time of this method, as well as the opportunity to get a sweat up in a short period of time.

For those not yet introduced to tabata, it’s a method which relies on the theories behind HIIT. Short rest time, short work time, short of breath.

The basic premise is that you work HARD for 20 seconds and rest for 10 seconds, 8 times through, leaving you with a 4 minute workout. Obviously you can shake that up as much as you want to– I sometimes super set 2 exercises in one set of tabata, or even do 8 different exercises- but run through the tabata 8 times. I’ve also just done the whole 8 sets on one exercise before moving on to another.

That’s one of the reasons I love this style of workout, it’s flexible (unlike me after I’ve completed it).

Today’s session was completed in between heavy weights training but could easily be done as a solo session or before or after another workout.

This one does require some equipment in its original state, but I’ve included notes for body weight exercises, if required. I’ve also included modifications to make it easier or harder.

Try it out and let me know how it goes.

The Workout

Perform each exercise for 20secs, resting for 10 secs, 4 times through, super setting the two paired exercises. 

TRX Mountain Climbers DEMO [BW mod: Normal mountain climbers]
TRX Push Ups DEMO [BW/simplification mod: Normal push ups, knees or toes. Take out the knee tuck]

~If doing this as a workout on its own, rest for 30 secs between tabatas.

Kettle Bell Swings DEMO [BW mod: Glute bridges]
KB Clean and Press DEMO [BW mod: Squats]

Shadow Boxing [Mod up: Add hand weights. I completed this with 2.5kg DB]
High Knees [Mod up: Keep holding your hand weights. Mod down: High Knee March]

Burpee DEMO [Mod down: Step in, remove the jump, remove the push up. Mod up: lower your body all the way to the ground before jumping in and up]
Box Jump DEMO [Mod down: Step ups with a knee drive/Step ups BW mod: Squat jumps or Tuck Jumps]

Plank. Instead of resting for the 10 seconds, try transitioning to a push up position before coming back onto your elbows for the next 20 seconds. Try to do this for the whole 8 rounds.

Let me know what you think!