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

www.kristy-leewilson.com

kristyleefitness@me.com

You know that fatigued feeling you get when you are sick? Well that’s EXACTLY how I’ve been feeling all week.

Many people ask if you should still workout when you are sick. My advice is … listen to your body. If you still want to workout that’s fine. Just don’t overdo it. Take it a little easier for a few days. If you want to completely rest, then that’s fine too. Your body will probably enjoy the rest!

So, Wednesday I took it a little easier than usual.

Here are the exercises we choose for our workout:

Close Grip Lat Pulldown (20 seconds on, 10 seconds off for a total of 4 minutes)

Rest: 1 minute

Standing Cable Chest Press (20 seconds on, 10 seconds off for a total of 4 minutes)

Rest: 1 minute

Bicep Curl (20 seconds on, 10 seconds off, for a total of 4 minutes)

Rest: 1 minute

Alternating DB Forward and Lateral Raise (20 seconds on, 10 seconds off for a total of 4 minutes)

Rest: 1 minute

Handstand Push Ups on the Power Tower (20 seconds on, 10 seconds off for 4 minutes)

I really love hearing the feedback from those of you who actually try these workouts so keep it coming!

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

We had 8 stations set up and each was done for 1 minute with 5 seconds rest between stations.Entire circuit was done twice.

Stations were:

1. Knee hang sit ups

2. Front support scissors

3. Prone opposite arm and leg raise on a stability ball

4. Seated twisties with medicine ball on a bosu

5. SB hamstring curls

6. Cable lifts

7. SB plank with feet on bench

8. Prone superman lift

We then finished with:

Extended upper body crunch x 15

Froggy 3 way crunch x 25

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

If you want a great ab burn then try this workout!

• V up pass with stability ball
• Prone back extension on stability ball
• Scissored leg lower with rotation with stability ball between feet
• Stability ball tuck ups (2 minutes)
• Stability ball pike ups (2 minutes)

Friday was Legs day.

• 5 minutes jump rope
• Speed skaters (20 seconds on, 10 seconds off for 4 minutes)
• Single leg step up box jumps alternated with single leg box squats (2 minutes of each)
• 5 minutes jump rope

My butt and calves were on fire after this workout! And also the next day!!

We finished the week on Saturday with what we think was our best upper body tabata workout yet. Our arms were seriously pumped out. It was awesome…

• Seated Cable Row
• DB Shoulder Press
• Supine Cable Bench Fly
• Rope Tricep Pressdown

(All exercises done 20 seconds on, 10 seconds off, with 1 minute rest between exercises).

Have you ever done a workout where you start by lifting a heavy weight during your first set, then by the end you are struggling to lift (what is usually a very light) 5 lb weight? This is exactly what happened to us during this workout. Feels great to work this hard!

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

We started with a Lower Body Tabata workout and then finished up with an Upper Body Tabata workout.

My bed sure felt good last night!

Lower Body Tabata Workout:

• Sprints
• Running with high knees / Mountain climbers (we alternated 2 minutes of each)
• Box squat jumps

Upper Body Tabata Workout:

• Straight arm lat pulldown
• Bench press
• DB Bicep curl to shoulder press
• DB Push up with row
• Pull ups on the powertower

We then finished with a set of 15 Dips and 15 medicine ball push ups. (The guys did plyometric box push ups).

Today is going to be another care workout. Stay tuned…

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

So here it is…

This workout was a circuit with 8 stations. Each station was done for 1 minute with a 5 second rest between stations. The entire circuit was done twice with NO REST in between circuits.

1. Stability ball russian twist holding a 2 kg medicine ball.
2. Prone opposite arm and leg lifts – alternating
3. Bridging with feet on a stability ball
4. Handstand hold against a wall (we threw that in just cause we like being upside down … I’m kidding!)
5. Mountain climbers
6. Extended upper body crunch / dish hold lowering legs only (both were done for 30 seconds each)
7. Pickets
8. Straight leg wipers

THEN … we finished with an awesome ab burn:

Alternating single leg extensions x15
Tuck and open x15
Scissors x15
Dolphin x15 both directions
Bicycle x20

Our abs were burning good!!

If there are exercises I have included that you are unsure of and would like further explanation then please feel free to email me. I’ll gladly explain them to you.

I’ll also be posting pictures in the near future so stayed tuned for those also!

Kristy Lee Wilson
kristyleefitness@me.com
www.kristy-leewilson.com

Before I go though I wanted to post the workouts from the end of last week.

Friday was Legs day and again we did another tabata workout. We were kind of tight for time last week, so only ended up doing three exercises instead of the usual four.

Exercises were done 20 seconds on, 10 seconds off, for four minutes wth a one minute rest between each different exercise.

• Sprints
• Lateral shuffle squats with DB’s (two minutes each direction)
• Crash mat jump (these were a killer!)

Saturday we went back to working the upper body. Again, we used the tabata protocol performing each exercise for 20 seconds on, 10 seconds off, for a total of four minutes. One minute rest was taken between each exercise.

• Dips
• Alternating cable chest press
• Supine DB pullover on the bosu
• Seated chest press on the power tower

We then finished off with a set of 15 box push ups and a set of 15 inverted body rows with feet on a stability ball.

Overall it was an awesome week of workouts! However, my body is certainly enjoying the weekend off!

Stay tuned for this weeks workouts…

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

A question I have been asked a lot by others who have either had surgery, or are rehabbing from a variety of other injuries is … “How do you stay motivated when it seems as though you are not getting anywhere?”.

Here is how I generally respond:

Be Patient!

I should really take my own advice on this one because I am the world’s most impatient person when it comes to healing from an injury. As much as we want to get back to doing what we use to do, we do have to understand that injuries take time to heal completely and that it is important for us to give them the time they need to heal. Doing too much, too soon, can be counterproductive and make the healing process that much longer. So … be patient! You will get there. It just takes time.

Stay Positive

A negative mindset is not going to be any help to you when it comes to recovering from a surgery or injury. Your mind needs to be healthy in order for your body to become healthy. Although the up and down rollercoaster ride of rehab can make it difficult at times to stay positive, it is very important that you remain focused on your goal … which is to get better! Take every little improvement and think of it as another step toward the end result. Always focus on the positive improvements you’ve achieved, no matter how small they may seem. They are all still a huge step in the right direction!

Do Your Homework

Make sure you do the exercises and at-home treatments that are given to you by your physician or physiotherapist. An injury will heal much faster if you help it along the way by doing all the right things. Even if you feel a little discomfort, it is important that you do your rehab exercises, stretches, icing, heat or anything else you’ve been given to do. They’ve been given to you for a reason.

Listen To Your Body

Only you know exactly how you feel. Be aware that although the rehab process is sometimes not fun it should also not be unbearable. If you feel intense pain, then you need to listen to your body and back off. You know your body. Don’t try to be a super hero and break a new pain record. Be smart and be kind to your body. It will thank you in the long run.

From current experience I know that dealing with injuries is highly frustrating. This is normal. Taking a few steps forward, and then a step or two backward, along with some pain and discomfort during your recovery is also normal. Don’t beat yourself up if you have a ‘bad’ day. It’s ok. It happens. It’s all part of the recovery process.

Remember that the most important thing is to stay positive. A healthy mindset will do wonders for your recovery!

It’s been four and a half months since my achilles surgery and although I am still dealing with some pain and frustration, I know that it’s just a matter of time before I am back 100% and pain free. And I am REALLY looking forward to that day!! It’s coming soon

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

Using the tabata protocol, each exercise is done for 20 seconds on, 10 seconds off, for a total of 4 minutes. In between exercises we take a 1 minute rest.

Lower Body Workout

• Running stairs (every 2nd stair)
• Alternating split lunge jumps
• Target jumps
• Calf raises

Upper Body Workout

• Wide grip lat pulldown
• Bench chest press using cables
• 3 way shoulders with DB’s (lateral raise, 45 degree raise, front raise)
• Bicep curls

We then finished upper body with a set of barbell chest press to failure.

Great day of workouts and definitely feeling like my bed is calling my name right now!

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com

The circuit consisted of eight exercises with each exercise being performed for one minute. We moved from one exercise to the other with no rest until all eight exercises were completed. We then rested for one minute and completed the entire circuit again.

Exercises were as follows:

• Prone leg raises on stability ball
• 3 way crunch on stability ball
• Mountain climbers
• Seated obliques with 8 lb dumbbell
• Bicycle
• Seated twisties on Bosu using a 2kg medicine ball
• Pickets on bench
• V ups (I had to substitute alternating single leg V ups for this one!)
• Rest one minute and perform entire circuit again.

Workout was great and definitely one that left us feeling a good burn!

Kristy Lee Wilson

kristyleefitness@me.com

www.kristy-leewilson.com