I love tabatas! I may be in the minority with this, but I love the way my body feels after a tabata workout. For those of you who have never done a tabata I’ll break it down for ya. You do a specific exercise for 20 seconds, and then you take a 10 second break. Repeat for a total of 8 times, so your whole tabata equals 4 minutes. It is 4 minutes of sweat and you feel awesome afterwards!
Below is a tabata and strength based workout. It is a great introduction to tabatas, since each tabata is broken up with weighted moves. This will bring your heart rate back down, and give those lungs a chance to recover.
I taught this workout a few weeks back, and only a few swear words were thrown my way.
**Instructor Note**: If you are going to teach this in one of your fitness classes, make sure you give alternatives to the burpees, mountain climbers, etc. Also, at the very end I gave the option to just hold a plank in the last tabata.
Well, I’ve finally had some time to type up a fun basic workout for the beginner. Lately I have been working with a group of beginners to the fitness world. They have been enthusiastic and very motivated, and I’m beyond proud of them!
Below is a great circuit workout that will introduce you to basic plyo and weighted moves.
Complete each circuit 2-3 times before moving on to the two individual exercises, and then on to the next circuit. Feel free to end you workout with some abdominal work!
I’m just about to head off to do the Burpee Mile with Rita. I’m a little nervous about how I’m going to do, but I’m going to try my hardest. As for Rita, she is just amazing, so I know she will complete the mile, while proving that women can be fit and strong at any age!
April Showers Virtual 5K and Half Marathon is a special race to help raise funds for a special little girl. She is a special needs child that is living in an orphanage in China, and she is 8 years old and will age out of the orphanage soon. The adoptive family is hosting this race to help raise funds for their soon-to-be daughters adoption. Please say you will help this family and little girl out.
Chocolate Zucchini Cupcakes…and guess what other ingredient is in them…Carrots!! Can you believe it!?! I cannot wait to give these babies a try. However, I’m going to change one part of the recipe…They say to use premade/store bought icing. That stuff is toxic, so I’ll make my own.
Well folks, it is only 3 days till we do Rita’s Burpee Mile! This Saturday at 8am a group of us will be lining up at the Y to cheer Rita on while doing her mile of burpees around the track. Rita really does know how to turn 51 with a bang! Each of us will be taking turns doing laps of burpees with Rita to help keep her motivated. Rita has asked that each of us dedicate each lap of burpees we do to someone or something. Mine will be dedicated to my grandparents. They were the people in my life who taught me to always look out for others and help them, that a individual can always make a difference, and so much more.
As for getting through a lap of burpees with the amazing Rita…I already called dibs on the second to last lap. I know there is no way I can keep up with her in the beginning. She is a power house!
Here are some fun burpee quotes I found online:
I died laughing at this one! Stay with burpees my friend!
I’ve kinda been slacking on my burpee pimpin’, so here is the burpee themed workout that I came up with and did last weekend, or if you are looking for a different burpee themed workout try my Burpee Time workout. I hope you sweat as much as I did! I’ve put links to two new exercise moves that I have not shared yet. The rest are all on the Exercise Term Glossary page. Remember to stretch when you have finished. Burpee On!!
It is FINALLY the weekend!! Woohoo!!! Time to sleep in folks! Once you get settled in with your cup of coffee and the sleep out of your eyes, I hope you enjoy all the shares I have for you today.
Run to the Finish is hosting a Spring Bootie Buster Challenge for the first this year!! The challenge will run from March 4th to April 21st. You know I already signed up for it! Plus ALL PARTICIPANTS will be receiving a pair of Lock Laces!! I did the Holiday Bootie Buster Challenge, loved it, and took away so much from it. Not to mention some totally awesome Oakley workout clothing that I won (see picture to right). I highly encourage you to join me in the Spring Challenge. You will find yourself more motivated than ever to stay healthy and fit. When you sign up put down that From Florida to North Dakota sent ya!
Check out these recipes for homemade gummy bears without all the chemicals. Taralynn has come up with several gummy recipes that I’m dying to try out myself.
These Blueberry Yogurt Cookies by La Fuji Mama look yummy and healthy. This recipe uses Greek yogurt and NO butter or oil!
I’m a big fan of things that glow, so of course I pinned this fun kid project as soon as I saw it. Glowing a Jeweled Rose has a great project for you and your kids with the Glowing Rainbow Eruptions. If you have a black light it is even cooler!
I am a follower of the Food Babe, and I am so thankful for all the research she does to help keep the rest of us informed about what is actually in our foods and drinks. One post I point people to is the Low Calorie Beverages Will Kill You Before They Solve Obesity article. Please read it. It will open your eyes to a lot of ingredients that are in your beverages and foods. What did you think after reading her article?
Itz Linz has a great full body workout that consists of 10 exercises with 15 reps each. The above pic is only part of the workout, and to get the rest of it you have to go to Linz’s blog and fall in love with her #15 Full Body Circuit Workout!! I’ve done this workout several times myself.
Happy Valentines Day everyone! Don’t you love the quote above. It came from Body Building’s website. I think it sums up how I feel about Valentine’s day and health. Sometimes you just have to indulge and have fun!
I hope everyone is having a wonderful day and feeling loved. I’ll be sharing my love with others while teaching my Spinning classes today and making special goodies for my husband and son. Our playlist for Spinning today (see below) has songs about love and about how love sucks. I figured I would make everyone happy this way. Click here to view the full profile for the class I will teach.
Forget You 3:44 Cee Lo Green
Angel 5:08 Aerosmith
I’m a Believer 3:03 Smash Mouth
You Give Love a Bad Name 3:44 Bon Jovi
I’d Do Anything for Love (But I Won’t Do That) 7:41 Meat Loaf
My Life Would Suck Without You 3:32 Kelly Clarkson
More Than a Feeling 4:45 Boston
Hot N Cold 3:40 Katy Perry
I Will Survive 3:18 Gloria Gaynor
I Like Your Smile 4:22
Take Me Home Tonight 3:31 Eddie Money I
nternational Love (feat. Chris Brown) 3:47 Pitbull
I Can’t Help Falling in Love with You 3:26 UB40
Glory of Love 4:21
Kiss From A Rose 4:48 Seal
Killing Me Softly With His Song 4:59 The Fugees
It seems that no matter what some of us will have a depressing Valentines Day, while others are having the most romantic day ever. I hope you fall into the most romantic day ever category. Sadly, these days I find it romantic if my husband unloads the dishwasher.
What is the most romantic Valentines Day you have ever had?
I found this little saying on Pinterest a few months ago, and I had to share it with you. I know it is a bit crude, but it is just too funny not to share. Plus it is very true.
Since my mind is in the gutter today, I might as well go all the way and just stick with butts. When I think of a body part to go along with Valentine’s Day I think of butts. Don’t ask me why, I just do. Chalk it up to me living in North Dakota for a few years. It really is getting to me. Therefore, today’s workout is all about getting that tight bootie!
Here is a butt workout that will help you get that rock solid and round bootie! Remember to stretch when you are done!