Here are 7 new workouts for you to try:
Lower Body Tabata Workout:
(Exercises done 20 seconds on, 10 seconds off, for a total of 4 minutes)
- Sprints
- Running stairs (every 2nd stair and then descent doing speed skaters)
- Calf raises (feet parallel, toes turned out, toes turned in, left leg, right leg)
Upper Body Tabata Workout:
(Exercises done 20 seconds on, 10 seconds off, for total of 4 minutes)
- Seated chest fly on the power tower
- Pull ups (normal grip & reverse grip – 2 minutes each)
- Seated cable reverse fly
- Bosu push ups
Core Circuit:
Each exercise is done for 1 minute with 5 seconds rest between exercises. Entire circuit is done twice!
- Hanging tuck ups (3 directions)
- SB mountain climbers
- Prone superman lift on bosu
- V sit hold with MB in each hand
- Bridging with feet on 2 MB’s
- Plank with lateral ball transfer
- Pickets
- SB Oblique crunch (30 seconds each side)
Lower Body Workout:
- Lateral shuffle (1 minute both directions)
- Running with high knees (1 minute)
- Running with heels kicking butt (1 minute)
- Sprints (20 seconds on, 10 seconds off, for 4 minutes)
- Running stairs (every 2nd stair) – 20 seconds on, 10 seconds off, for 4 minutes
- Speed skaters (20 seconds on, 10 seconds off, for 4 minutes)
My legs were still sore 3 days after this workout!
Upper Body Tabata Workout:
Exercises done 20 seconds on, 10 seconds off, for 4 minutes. 1 minute rest between exercises.
- Rope Triceps Pressdown
- Standing Cable Reverse Fly
- Bench DB Pullover to Chest Fly
- 3 Direction Shoulders with DB’s (Lateral Raise, 45 Degree Raise, Front Raise)
- Magic 4′s DB Bicep Curl (4 x bicep curl to horizontal, 4 x bicep curl from horizontal to shoulders, 4 x full range bicep curl)
Then finished up with:
- 10 Reverse Grip Pull Ups
- 25 Towel slide Push Ups
Lower Body Tabata Workout:
First and last exercise done 20 seconds on, 10 seconds off, for 4 minutes. 1 minute rest between exercises.
- Speed skaters up the stairs
- 5 minutes jump rope
- Alternating single leg box jumps
Upper Body Tabata Workout:
Each exercise done 20 seconds on, 10 seconds off, for 4 minutes. 1 minutes rest between exercises.
- Bent over reverse cable fly
- Close grip DB Chest Press
- Straight arm lat pulldown
- DB Bicep curl to shoulder press
Another great week of workouts! This week we are planning to mix things up a bit so stay tuned for more workouts coming soon!
Kristy Lee Wilson
Those of you who know me personally probably know that I had achilles surgery in March this year. Although I am back jumping and performing, I am still doing therapy daily and still not 100%.
