Tag Archives: workout video

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

Workout Video: My Favorite Moves- 3 Level Cardio Mountain Climber (plus circuit workout)

21 Dec


This 3 Level Mountain Climber is officially my new favorite cardio move. It works your whole body…shoulders, triceps, thighs and core plus it really gets your heart rate up! It’s perfect to use in circuit workouts and I even throw in a few on my outdoor runs as  high intensity intervals.

I always like workouts and exercises like this that include progressions since it gives you something to work up to and you can easily measure your progress. With the 3 Level Mountain Climber you’ll move through three progressions. Start in a basic pushup position…

  • Level 1  switch your feet back and forth as quickly as possible focusing on speed.
  • Level 2  slow your pace down and switch your feet a little wider…you’ll notice you’re heart rate will start to creep up.
  • Level 3 slow way down and switch your feet as wide as possible keeping your butt down, focusing on keeping the core tight and switching the feet as far apart as possible. This is where it gets super tough so you might need to work up to Level 3:)
  • Start with 10 seconds at each level for a total of 30 seconds, then move up to 15 seconds at each level for a total of 45 seconds and finally you can try for 20 seconds at each level for a total of one minute.

If you’re in the mood for a circuit challenge give this one a try. All you need is a chair and a set of dumbells…

  1. 20 pushups
  2. 30 seconds 3 Level Mountain Climber
  3. 20 squats
  4. 30 seconds high knee run
  5. 15 shoulder presses
  6. 30 seconds 3 Level Mountain Climber
  7. 20 tricep dips
  8. 30 seconds squat jumps
  9. one minute walking lunges with a bicep curl (or just curls if your legs are tired)
  10. 30 seconds 3 Level Mountain Climber

Modifications

  • Repeat the entire circuit for a total of 2 or 3 times through, take 20-30 second breaks between the exercises
  • To make it more advanced make the cardio intervals (Mountain Climbers, squat jumps, high knee run) 45 seconds or one minute, also shorten the recovery between the exercises
  • To make it  easier do only Level 1 for the mountain climbers and focus on speed and keeping the core tight

Celebrity Workout Video: The Scarlett Johansson Butt Workout

7 Nov

This is the same workout Scarlett’s trainer Bobby Strom (FYI he’s also trained Britney, Blake, Jessica Biel and JLo) had her do to get in shape for that lycra catsuit in Iron Man. You don’t even need any equipment for this workout to give you a celeb worthy butt!

Four Exercises

  1. 20 fast squats
  2. 10 jump squats
  3. 20 fast reverse lunges
  4. 10 flying lunges
To make it a full body workout add an upper body circuit of 15-20 reps of
  1. pushups
  2. shoulder presses
  3. tricep dips
Repeat each section 2, 3 or 4 times through and get ready to rock your skinny jeans!

WORKOUT VIDEO: Killer Butt Workout – 4 of my favorite booty shaping exercises

20 Oct

Check out four of my favorite booty shaping exercises to look great in jeans, leggings you name it!

Just grab dumbbells and a stability ball and follow along for a high booty guaranteed.

Exercises:

  1. Full Squat/Half Squat combo
  2. Walking Lunge/ Plie combo
  3. Stability Ball Glute Bridge
  4. Booty Lifters
Aim for 15 reps or so of each exercise and try adding them into your regular routine to spice things up.
Check out more workout videos on the VIDEO page here.