Beginner's Workout Week 12- Day 1

This week I’m going to share with you the power of quick and effective workouts. All of the workouts will be 30 minutes or LESS!  Gotta love that right? We will be doing “tabata” workouts all week so make sure to watch the video in the video library called Tabata to learn more.

** PLEASE REFERENCE THE WORKOUT VIDEO LIBRARY TO SEE HOW TO DO ANY MOVES IN YOUR WRITTEN WORKOUT. I LABEL THE EXERCISE MOVES BY NAME AND ALSO SHOW HOW TO DO THE EXERCISES AT ALL LEVELS SO THAT YOU CAN START OFF AT YOUR LEVEL AND FOCUS ON PROPER FORM.

Day 1 (I like to start day one of workouts on a Monday but you can start any day you’d like): Back & Chest

* Get a timer, stopwatch, or use the timer on your phone. Read the ENTIRE exercise first so you have an understanding of how your intervals are going to work before you start.

1-minute warm up- jog in place or low-impact jumping jacks.

You are going to be doing two Tabata workouts. As you learned when watching the video, a Tabata workout is 4 minutes long. You do the exercise move listed in the workout for 20 seconds, followed by 10 seconds of complete rest, then 20 seconds of the move, then 10 seconds of complete rest and you continue that for 4 minutes. This means you do the move 8 times total (for 20 second intervals). You try to ONLY rest during those 10 seconds so that you really finish within 4 minutes. If needed, you can take a break if you’re unable to finish the whole tabata as listed.

Tabata #1: Wall Push-ups (or you can do them on your knees. See video clip for tutorial if needed. …just challenge yourself). You’ll do the 4 minutes of push-ups as listed above starting with 20 seconds of the move, followed by 10 seconds of rest. Repeat for 4 minutes.

Rest for up to 1 minute if needed and move into Tabata #2.

Tabata #2: Lat pull-downs (using a fitness band that you drape over the top of a door. Make sure to squeeze between your shoulder blades as you come down to the bottom during the exercise rep). You’ll do the 4 minutes of Lat pull-downs as listed above starting with 20 seconds of the move, followed by 10 seconds of rest. Repeat for 4 minutes.

** Because these workouts are short you also have the option to add an additional 10-15 minutes of walking or jogging AFTER the workout.  I’d recommend adding this bit of cardio in, you could even walk up and down the stairs, for the 10-15 minutes and it’ll still be a short workout!

Great Job! Workout is complete. Finish with some back and chest stretches as you cool down.
  • By admin
  • 3/22/2014

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