Holy Tabata…

Today, I decided to make a last minute decision and head to the gym by myself. I had thought about it yesterday (as you can see from my recap post below), but before bed I decided I really needed to sleep.

The alarm went off, and I changed my mind.

So off I went to Healthworks, to get a run in and try this “Tabata Core” class. I figured it was just 15 minutes, so it wouldn’t be too crazy.

Boy… was I wrong.

So I waltzed in, and we were asked to grab a mat and a pilates ball (I grabbed a 4lb ball).

We quickly started a 2 minute warm up of crunches. Then we head into full on tabata mode.

For those who have never done tabata before – the basis is simple: 20 seconds of hard work, 10 second rest. 

We did the workout in sets:

Set 1 (repeat 4 times):

  •  Reverse crunch (on your back, legs in table top with ball in between your legs, lift butt and chest to make a crunch) 20 seconds
  • 10 second rest
  • Weighted toe touches with 4lb ball – 20 seconds
  • 10 second rest

Set 2 (repeat 4 times)

  • Full body extension sit up with 4lb ball – 20 seconds
  • 10 second rest
  • This next one was something of a mix between a crunch and a bicycle kick. Take the weighted ball and start with your hands extended behind your head. With your legs in table top, extend one leg out, while crunching up with the ball. Bring your leg back into table top, while lowering yourself to the ground – 20 seconds
  • 10 second rest

Set 3 (repeat 4 times)

  • Side crunches – 20 seconds
  • 10 second straight crunch pulse (no resting time in this one0
  • Step out plank with legs – 20 seconds
  • 10 second hold plank
  • Step out plank with arms – 20 seconds
  • 10 second hold plank

So it doesn’t look like it would knock you on your butt… but it definitely did. It was quick, but it was hard work for every single second.

Will I take this class again? Heck yes. 

Friday morning workout 6/7/2013.

I started out on my own running a mile in the rain with a 15 lbs backpack.

When the rest of the workout group got there (aka, two other people), the skies opened up. Instead of slip and sliding around the track and astroturf, we headed indoors for a much needed shoulder day. We did some epic shoulder stretches with PVC pipes and some deep stretching. 

Short yoga routine and then we were off. Perfect workout for a rainy Boston day.

Friday morning workouts are back!

It’s summer time, and my works Friday morning workouts are back!

Also, if you are not on the east coast, you might not know that at 7:15AM today the temp was around 80ish degrees.

I ran a mile warm up with a 15 lbs backpack. Then the rest of the crew showed up and we headed into our workout

Warm up: Hip Hop dynamic stretching warm up

Tabata: 20 seconds work/10 second rest

  • Jumping Jacks – 8 rounds
  • Planks – 6 rounds
  • Body Squats & Lunges – 6 rounds
  • Arm raise push ups – 6 rounds

Sprints: Tennis Ball Shuttles. 

Boom.

Happy Friday everyone! What are you doing to earn your weekend?