Stories and Wellness Support for my clients and interested viewers!

Archive for October, 2012

Tabata to You!

Motivate yourself through a strong solo workout, using the Tabata.  Few accessories are needed, and it is fast and effective!

In a Tabata, one exercise is performed for a specified time frame, i.e. 20 Seconds, followed IMMEDIATELY by a specified time rest, i.e. 10 Seconds.  So, 20,10,20,10,20,10,20,10 (4 repetitions) fills 2 minutes.  Proceed IMMEDIATELY to the next exercise set.

The following Tabata program is strenghthening for full body.  WARM UP FIRST!

20 Sec “Work” – 10 Sec Rest X 6 or 4

Squats

Mountain Climb or Plank

Toe Touches or Crunches with Feet Hooked (under sofa)

Knee Lifts – use step, if possible (One Side at a Time)

Ball or Weight Over Shoulder (One side at a Time)

Follow this with your favorite Yoga balance, then favorite stretch, i.e. Pigeon

If a computer is close, use www.tabatatimer.com – easy to set the parameters, then just go!  There are apps available as well.  Otherwise, stopwatch or count.  Have fun!

And, I’m thinking of you, so Get It Done!

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Super Solo …

…. challenging workout for self-training opportunities:

Warm-Up (Cardio) – 5 minutes – Your Choice!

30 Jacks

10 Squats

40 Second Plank

Knee Lifts (12 ea – can use step)

Lunges or Side Kicks  (12 ea)

Twice:  5 Push-Ups

10 Toe Touches

Isometric Crunch Hold – 15 seconds

20 Jacks

8 Squats

30 Second Plank

REPEAT!

Cool Down, and Stretch – Your Choice!

Check in soon for a Tabata Routine …

 Miss You!

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