Tuesday, 10 December 2013

Christmas Tabata!!

This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises. 


Christmas Tabata
20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round)

Jolly Jacks (jumping jacks)
North Poles (backwards lunges)
alternate

Christmas Tree series (alternate right and left side plank)

Jingle Bell Jumps (burpies)
Rockefeller Skaters (speed skaters)
alternate

Sleigh Ride (reverse plank)
Cheer Builders (triceps dips)
alternate

Tinsel Twists (bicycles)
Sugar Cookie Crunch (supine toe touches)
alternate

Flying Sleigh (supermans)
Snow Plows (push-ups)
alternate

Enjoy!!!

Thursday, 5 December 2013

Tuesday Tabata - Holiday Arms and Abs

It is that time of year! Christmas lights and music everywhere. I used the spirit of the season to create our Tuesday Tabata program for this week. 

Holiday Arms and Abs
all sets are 20 seconds work and 10 seconds rest for a total of 8 rounds (4 minutes)

Hot Chocolate Warm-Up
- Jolly Jacks (aka Jumping Jacks)
- Chimney Climbers (aka Mountain Climbers)
alternate for 4 rounds each

30 seconds rest

Little Black Dress
- Snow Plows (aka Push Ups)
- Tinsel Twists (aka Bicycle Crunches)
alternate for 4 rounds each

30 seconds rest

Christmas Cookie Burner
- Snow Angels (aka Plank Jacks)
- Jingle Bell Jumps (aka Burpies)
alternate for 4 rounds each

30 seconds rest

Festive Cheer
- Reindeer Runs (aka High Knees)
- Tree Trimmers (aka Jump Lunges)
alternate for 4 rounds each

30 seconds rest

Santa's Helper
- Flying Sleigh (aka supine Superman Back Extensions)
- Christmas Tree (aka Side Plank - alternate sides each round)
alternate for 4 rounds each

30 seconds rest

Holly Jolly
- Christmas Tree Push Ups (aka Dolphin Push Ups)
- Cookie Crunches (aka Full Sit Ups)
alternate for 4 rounds each

Enjoy!!

Wednesday Lunchtime Boot Camp December 4

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!!

This workout was originally posted in October www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html and with a few changes, we did it again this week!

Kick Butt Legs and Core

Warm-Up
30 seconds of each exercise
- walking jacks
- marching in place
- walking knee raises
- walking butt kicks
- squats
- jumping jacks
- running on the spot
- high knees
- butt kicks
- jump squats

1 minute water break

Kick Butt Legs
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers

Kick Butt
- army crawl (up to 10 and back down)
- kneeling glute series - 10 of each 
       -- butt blasters 
       -- fire hydrants 
       -- straight leg pulse 
- repeat other leg
- army crawl (up to 10 and back down)

1 minute water break


Kick Butt Legs - round 2 
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers 


Kick Butt Core
- 15 side laying hip abductions (think Jane Fonda!)
- 5 slow side laying hip circles
repeat other leg


Extra Kick of Core
- 10 supine double leg drops
- 20 slow bicycles
Enjoy!!