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Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues
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Workout Video: Abs

23 Feb

I don’t know about you but I’m always on the hunt for new abdominal workouts. I tend to work my abs at the end of my strength workouts and by that time I’m usually looking to get out of the gym and well, that makes skipping the core work pretty enticing. That’s why I love to try different exercises and new routines so I have something to look forward to as oppose the the standard stability ball crunches and leg lifts.

Given that, I put together some of my all time favorite moves for this 4 minute ab workout video and I hope it gives you some new things to try with your workouts. I was sore after one time through but feel free to repeat it once or even twice… I know you hard cores (pun intended) are out there;)

Happy Workout!

-Cait

Printable Workout: The Fab 15 – Total Body Workout

7 Feb

What do these lovely ladies have in common…Jennifer Lopez, Angelina Jolie, Sophia Vergara, Penelope Cruz, Minka Kelly and Brooke Burke?Well, successful careers, amazing style and killer curves courtesy of one Gunnar Peterson. Gunnar is one of my favorite celebrity trainers and he’s the go to guy for actresses, models, musicians and even professional athletes who count on being in amazing shape and super fit for their jobs.

One of my favorite things about Gunnar’s workouts is that he combines cardio, upper body, lower body and core exercises in each session. This principle not only inspires many of my own personal workouts, but it also inspired this printable one …“The Fab 15- Total Body Workout”. Combining all these exercises is one workout keeps your heart rate up and works multiple muscle groups at once turning your body into a fat and calorie burning, muscle toning machine. It also keeps you from getting bored and ensures your workout is over and done in no time. After all, we have much better things to do then spend all day at the gym…things like scouring Pinterest for new recipes, home inspiration or adorable puppy pictures, right? (FYI if you’re not on Pinterest yet, then go…go now… but be warned it might take over your life;)

Get the printable workout with some descriptions here…The Fab 15 Workout

Happy Workout!

WORKOUT TIPS

  • You’ll do 15 moves and do each move for 1 minute. The workout is about 15 minutes long depending on breaks.
  • To modify do each move for :30 seconds.
  • You can do this workout at home, you only need a pair of dumbbells and a chair or bench for dips.
  • Take as many breaks as you need whenever you need them.
  • To make it more advanced you can repeat the workout for a total of 1, 2 or 3 total times through.
  • Drink plenty of water.
  • Put together your favorite playlist or you can do this workout while watching your favorite TV show.

Printable Workout: Easy as “Pi” Cardio and Strength Workout…the 3.14 kind

31 Jan

Today’s printable workout is as easy as pi! No not the apple or cherry kind…the mathematical constant that is the ratio of any Euclidean circle’s circumference to its diameter 3.14 kind of pi. There are at least a few math lovers out there who appreciate the play on words, right?…anyone?

All right, math jokes aside (and yes I do realize that’s an oxymoron) this workout is broken down into three minutes of cardio, one minute of rest and finally four minutes of strength work. 3-1-4, get it? The cardio and strength combination will burn lots of calories, tone your muscles and keep you from getting bored.

You can do the “Easy As Pi Workout” at the gym or at home which would make this workout homemade pi (last one I promise). Just grab a pair of dumbbells and a chair and make sure you have enough room to complete push ups and indoor cardio like jumping jacks.

Get the Printable Workout Here…Easy as Pi workout

Happy Workout!

TIPS

  • One time through the workout is only 15 minutes making this perfect if you’re just getting back to the gym or if you’re looking for a quick workout on a busy day.
  • If you want to up the intensity and you’re a more advanced exerciser try for 2 or even 3 times through.
  • The printable version has a few modification to make the workout easier or harder.
  • You can do any 3 minutes of cardio you want including the at home options or cardio like running, biking, elliptical  training or rowing.
  • Take breaks between each 3.14 section.

Printable Workout: Perfect 10 Legs Workout

24 Jan
It’s Tuesday it’s time for another printable workout and today’s workout is all about getting strong, lean, sexy legs. It’s called “The Perfect 10” since we are doing 10 reps of everything and you’ll feel like a 10 when you’re through!:)
This workout is great for a lower body strength training day or you can add some pushups, dips and back rows to make this a full body workout.
You don’t need any equipment to do this workout but if you want an extra challenge feel free to grab dumbbells for the lunges and steps ups. But don’t forget you’re doing about 100 reps:) If once through isn’t enough you can repeat the workout once or twice more. Skinny jeans, leggings and pencil skirts here we come!
You can print the workout here. Perfect 10 Lean Legs Workout
  1. 10 forward lunges
  2. 10 plie jumps
  3. 10 reverse lunges
  4. 10 squat jumps
  5. 10 step ups
  6. 10 leg lifts
  7. 10 single leg bridges
  8. 10 leg lifts
  9. 10 x 10 seconds wall sit (that’s 100 seconds;)

TIPS

  • on lunges and step ups 10 reps means you do: 10 on the right leg then 10 on the left leg.
  • this workout is pretty intense so feel free to work up to completing it and leave at least a day between leg workouts so your muscles can recover.
  • to modify you can do regular plies and squats instead of jumps