Take a one minute break in between each exercise, so
you can get water and take a breather, but make sure it doesn’t succeed two
minutes otherwise you will lose your energy. If you need to modify something or
make up your own exercise feel free to do so, because you do not need to follow
this exact program.
Jenny performing Russian twists |
These workouts should not take more than 30 minutes and can
be performed at home without any equipment. Remember, you want to be able to
push yourself so you can see results and become stronger and healthier. Make
sure you use a tabata timer, so you know when to stop and start. For more
information on tabata, click on this link here. I hope that you become
inspired to try some of these. Also, I would love to hear your feedback.
Monday
|
Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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WARM
UP:
•
200 single jumps or
jumping jacks
•
Jog in place for two minutes
TABATA:
BURPEES AND LEGS
Complete
8 rounds of 20 seconds on and 10 seconds rest for each movement
•
Burpees
•
Jumping squats
•
Burpee with a pushup
•
Jumping lunges
•
Burpee with jumping jacks
|
WARM
UP:
•
20 air squats
•
20 regular lunges
•
Jog in place for two minutes
TABATA:
AB DAY
Complete
8 rounds of 20 seconds on and 10 seconds rest for each movement
•
Sit ups (If you have a dumbbell use it)
•
Russian twists with a weight/no weight
•
Leg raises
•
Plank
•
Mountain climbers
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Rest day
|
WARM
UP:
•
20 air squats
•
20 lunges
•
Bear crawls
TABATA:
CARDIO DAY
Complete
8 rounds of 20 seconds on and 10 seconds rest for each movement
•
High Knees
•
Butt kickers
•
Jumping Jacks
•
Jump rope or mock jump rope
•
Jumping jacks with a push up
|
WARM
UP:
Repeat
this 3xs
•
10 burpees
•
30 second handstand holds
TABATA:
MOUNTAIN DAY
Complete
8 rounds of 20 seconds on and 10 seconds rest for each movement
•
Mountain climbers
•
Standing mountain climbers
•
Mountain climbers
•
Lunge jumps
•
Mountain climbers
|
Rest day
|
WARM
UP:
•
Jog around the block for five minutes
TABATA:
SPRINTS
Sprint
for 30 seconds as hard as you can. Rest for four minutes in between each set.
If you can, keep moving. Repeat this 4-6 times
|
For more Tabata exercises and info, click here
Disclaimer: Always consult with your doctor before attempting any new exercises
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