TABATA TUESDAY

And here it is Tuesday :) The one thing I love about Tuesday's is that I am over the Monday thing and ready to get my week fired up!

Check out this Tabata I rocked this morning and try it for yourself! It is a real sweat creator!

TABATA WEEK 9 WORKOUT

-2 minutes pre cardio warm up with stretching-

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

Sumo Squats-20 seconds

REST-10 Seconds

Lunges with Knee Raise-20 seconds

REST-10 Seconds

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

REPEAT 3 TIMES

-2 minutes resting cardio and stretching-

-I know you can do it-

ROCK IT :)

Let me know how it worked out!

TABATA TUESDAY

TABATA WEEK 7 WORKOUT

2 minutes of light cardio to get your heart and body moving :)

Jump Rope-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

Wall Sit with Bicep Curl- 20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Plank-20 seconds

Rest-10 seconds

Bicycle Crunches-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Squat Jumps-20 seconds

Rest-10 seconds

REPEAT

2 minutes of light cardio to put your heart back on and breathe!

I am sure if you have been following my blog you are ready to repeat this lovely tabata at least one more time :)

Enjoy and do not forget to stretch your brains out this one might make you a bit sore ;)

TABATA TUESDAY

I have been completing my tabatas at the end of my strength training. During strength training the body uses glucose to provide energy to the muscles and body. Once the glucose is all used up the body relies on fat to give it the fuel it needs to power through a workout. A quick 4 minute burst of intense cardio will help burn that extra fat and keep the flame firing for several hours after your workout.

Give it a try, I promise results!

TABATA WEEK 6 WORKOUT

-Start out with a 2 minute light cardio warm up and a quick stretch

Jump Rope-20 seconds

Rest-10 seconds

Froggy Jumps-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Mountain Climbers-20 seconds

Rest-10 seconds

Squat Jumps-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Mountain Climbers-20 seconds

Rest-10 seconds

-Do light cardio for 2 minutes and stretch!

Todays playlist: Beatles- Sgt. Pepper's Lonely Hearts Club Band

Let me know how it works out :)

TABATA TUESDAY

I hope everyone enjoyed their holidays :) I sure did! I got tons of makeup, clothes and from the love of my life some bling bling and a brand new big Louis! I could not ask for more! I also threw a dinner party of 13 people and with the help of my Mom it went quite smooth considering I had never done something like that before, especially a Christmas dinner! I made side dishes like quinoa black bean salad, apple cider carrots, asparagus with shallots, candied chickpeas and my love grilled steaks, chicken and shrimp!

To burn off this wonderful feast I have been working out like crazy even doing squats while washing my face but in my eyes every bit helps!

Today I started off my morning with a ton of water and this lovely tabata workout:

Tabata Week 5 Workout

-Start off with a quick stretch and 2 minute pre cardio workout. Try walking around the house in a steady pace, jogging on the treadmill or lightly jump roping

Jump Rope-20 seconds

Rest-10 seconds

V-ups- 20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Squats with 5 pound weights-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Lunges with 5 pound weights-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

V-ups-20 seconds

Rest-10 seconds

For some reason I was able to repeat so I did but I recommend just completing the one time! If you still have energy why not try a second round or even just do a quick ab burner!

-Do some light cardio for 2 minutes and stretch everything out!

You now are ready for the day and mind what you place in your body! Your body is your temple, you only get one so make it a healthy one!

Enjoy your workout and let me know how it goes

Love and Shine

C

TABATA TUESDAY

The holiday's are here and I am sure all of you are indulging on all your holiday favorites! I personally am not a big sweets person, but I definitely indulge in a few extra glasses of wine! I have been doubling up on my tabata as with anything your body hits a point where it becomes almost used to the routine and you hit what is called a plateau. To end the plateau, you must switch things around within your diet and workout routine. I suggest shaving off 100 calories-200 calories a day for a four weeks and adding an extra set so instead of doing 3 sets of 15 try doing 4 sets of 20 and also an extra day of fitness. If you usually do five than make it six. For me at first I would do five hardcore fitness days and the sixth day would be a yoga/pilates light day which still engages the muscles.

A way to get that metabolism blasting before heading out I suggest doing a tabata before heading into the shower. I have been jump roping for the 20 seconds for all eight times before heading out as I know I am revving up my metabolism and that extra 100-300 calories I added that meal will not make that large of a difference.

Tabata Week 4 Workout

-Start off with a quick warmup: 2 minutes or so either doing light jump roping or jogging on the treadmill

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

High Knees-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

--Finish off with a 2 minutes cool down of what you did when warming up but relaxing and practicing deep breathing!

Have an amazing holiday and I hope all of you are gearing up for your resolutions and fat loss goals for 2012

Love and Shine

C

TABATA TUESDAY

Here we are again another Tuesday and only a few more weeks left until the year of 2012! I have been doing quick Tabata drills after a 45 minute strength train and a Tabata right before I hop in the shower for a holiday party! Remember although it is the holiday's and certain dishes can only be made by certain family members does not mean you should overstuff yourself! I do advise you to taste those dishes though since I can understand a good dish created by a family member :)

I have been noticing lots of leggings and wanted to dedicate this tabata to quick cardio with some nice butt exercises to lift those booties and make your booty pop in those leggings!

Tabata Week 3 Workout

-Start off by warming up for 2 minutes or so either doing light jump roping or jogging on the treadmill.

Air Squats- 20 seconds

Rest- 10 seconds

Jump Rope- 20 seconds

Rest- 10 seconds

Lunges- 20 seconds

Rest- 10 seconds

Jump Rope- 20 seconds

Rest- 10 seconds

Wall Sit- 20 seconds

Rest- 10 seconds

Jump Rope- 20 seconds

Rest- 10 seconds

First position/Eleve- 20 seconds

Rest- 10 seconds

Jump Rope- 20 seconds

Rest- 10 seconds

-Finish off with a 2 minutes cool down of what you did when warming up but relaxing and practicing deep breathing!

Let me know how that goes and get fit and firm in just 4 minutes :)

Love and Shine

C

Tabata Tuesday

Another Tuesday has arrived and its time to up the tempo a tad :)

Last week we did "lady" push-ups, standing squats, jumping jacks and other fun exercises.

This week I am going to switch it up and really push the cardio blasts!

Remember Tabata is:

• Pushing hard for 20 seconds
• Resting for 10 seconds
• Repeat 7 more times for a total of 8 rounds

Let's get rid of some excess holiday calories and really push this week! After this week we will start recording our results and start creating mini goals for each Tuesday session!

Tabata Week 2 Workout

-Start off by warming up for 2 minutes or so either doing light jump roping or jogging on the treadmill.

Bicycle Crunches-20 seconds

Rest-10 seconds

Mountain Climbers-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Twist Crunches-20 seconds

Rest-10 seconds

Jumping Jacks-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

V-Ups-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Finish off with a 2 minutes cool down of what you did when warming up but relaxing and practicing deep breathing!

Stretch that body out and keep that metabolism burning all day long!

Tababta workouts are very powerful and keep the metabolism up for a longer period of time and burn more calories in a shorter amount of time!

These workouts are not to be done every day as they are very intense! Beginners should practice 2-3 times a week and as you progress you can always add small weights or even push yourself even harder!

Enjoy the workout and let me know what you think?

Love and Shine

C

TABATA TUESDAY

What is TABATA?

• Tabata is a high intensity interval workout system that was researched in Japan by Izumi Tabata.
• Izumi Tabata studied two groups of athletes to compare moderate high intensity interval training to high intensity interval training
• Tabata found that the group testing the high intensity interval training improved both there anaerobic (without use of oxygen) and aerobic (use of oxygen) systems while the other moderate high intensity interval training group only improved there anaerobic system.

Basically Tabata training is:

• Pushing hard for 20 seconds
• Resting for 10 seconds
• Repeat 7 more times for a total of 8 rounds

Why Tabata?

• Tabata produces incredible result in under 10 minutes which for most would equal the amount of 45 minutes on a steady cardio machine

Tabata Workout (Beginner)

Because of the intensity of Tabata training, I suggest starting out here and working your way up!

1. Start with a light warm-up for 2 minutes, this signals the body and prepares it for exercise. For those at home do some light jumping jacks, stationary jogging or just walk up some stairs nice and easy. For those at the gym get on the treadmill at a 2.5-3.0 pace and walk moving your arms to increase heart rate. Stretch your body out as well!!
2. You are now ready, keep close to a clock as you will need to be on top of your timing, or pick up a Tabata timer for free on your Ipod http://itunes.apple.com/us/app/tabata-timer/id391275156?mt=
3. You will need a jump rope and I recommend an exercise/yoga mat as it is much more comfortable and NEVER forget your WATER BOTTLE!

Tabata Week 1

V-ups-20 seconds

Rest-10 seconds

Lunges-20 seconds

Rest-10 seconds

Squats-20 seconds
Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Bicycle Crunches-20 seconds

Rest-10 seconds

Jumping Jacks w/ squat-20 seconds

Rest-10 seconds

Lady Push-Ups-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Simple yet very effective

*If you want a challenge do real push ups and put some 3-5 lb weights in your hands while doing those jumping jack squats!

*Put yourself to work and PUSH yourself

Let me know how this one works out, I plan to do it later this afternoon possibly after my resistance training!

Love and Shine

C