Total Body Tabata Burner!

If you’ve been following my blog, you might know one of my all time favorites workouts is Tabata. It’s quick, sweaty and best of all… EFFECTIVE.43092134_10103546896393060_4248098422432727040_nAs a mom [of three], I like to make my workouts 30-40 minutes and get the most that I can from it! TabataYou may be wondering… “what is Tabata?” Or maybe you heard the word before and still are not too sure what it is.

Tabata is simple; one move, four minutes long, 20 seconds of work, 10 seconds of rest. Now sometimes I like to get fancy and alternate two moves in one four minute set.

Today we are going to get “fancy” and have a fun, heart-pumping workout. You will have two moves in one four minute set that you alternate. This means each move you will do a total of four times in each round.

All you need is a timer (I use a HIIT Interval Timer app on my phone) and some weights that are challenging. For myself, I used 5 & 8lbs for this routine. Be sure to warm-up and cool down for THIS and any exercise routine you perform.

Alright, let’s GO!

Total Body Tabata Routine [8 Rounds, 32* Minutes Total] 

  1. Shoulder Taps* & Mountain Climbers
  2. Double Crunch* & Russian Twists*
  3. Sit Ups & Knee In’s*
  4. Shoulder Press & Hammer Curls
  5. Skaters & Jumping Jacks
  6.  Chest Flies & Tricep Extensions
  7. Pulldown & Bicep Curls
  8. Burpees & Plank Hold

If you want to learn more about Tabata training CLICK HERE.

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Exercise Cheat Sheet*

  1. Shoulder Taps: In a plank position, tap your hand to opposite shoulder
  2. Double Crunch: Reach your elbows to your knees and tap your feet back down to the floor.
  3. Russian Twists: In a sitting position, round back to your lowest point with your knees bent and twist side to side with a dumbbell; legs can be up if you can!
  4. Knee In’s: Laying on the floor, bring your knees into your chest then extend them out as low to the ground as possible!

If you have any questions on any other move, feel free to leave a comment or email me at SabrinaCL88@Gmail.com.

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Third Trimester [Twin Pregnancy]

We made it to the third trimester… HOME STRETCH!20170901_224450{27 Weeks}

Weight: My pre-pregnancy weight was 155lbs, now I’m at 178lbs for a total of 23lbs gained. So far I weigh a bit less in the third trimester then I did with Samantha.

Mental Health: Zoloft has been a blessing. I have been able to think clearer and have less anxiety about becoming a mom of three [under three].

I didn’t know how my body would react to it but for me it’s a peace of mind. IMG_20170908_142332_980I can analyze things better, plus not to mention read again without having my mind racing.

Fitness: Still managing to get in 2-3 workouts a week!

My current “goal” is to do Barre 1-2 times a week (I now teach 1-2 Barre classes a week) and try to take at least 1 Pure Barre class, plus teach my Tabata class (modified for me, of course).

Barre has been awesome because it focuses somewhat on calf strength building. My leg has felt much better (plus the compression stocking is super helpful).27 weeks{29 Weeks}

Here’s what my current fitness routine looks like during the week:

  • Monday: Active Rest Day (or Pure Barre)
  • Tuesday: Pure Barre (or Active Rest Day)
  • Wednesday: Barre & Sculpt Class [I teach]
  • Thursday: Rest Day (usually go for walks with Sammy/ Supermarket)
  • Friday: HIIT or Circuit Workout
  • Saturday: Pure Barre
  • Sunday: Rest Day

I try to keep moving regardless if I don’t make it to a class or get to workout. I’m still trying to focus on eating as healthy as I can.

Food: Still craving cookies like mad!21768013_10103178192358900_6419514306492671448_nBut now with the fall upon us, the body craves pumpkin EVERYTHING. #DontJudge 😉haloRing: Still able to wear my wedding band! Some days my fingers are a tad swollen, so I’ll put on my pearl engagement ring which is a tad loser than my wedding band.

Clothing: I finally needed to get a couple of large and XL tank tops and moved into my medium sized leggings from smalls.21762826_10103169413007790_8740627558854539078_oI’m not as big as I thought it would be compared to other twin moms. That makes me feel better entering winter, clothing wise. So far my coat still zips, I’m sure that will change by next week. 😉

I can tell my energy level is going down a tiny bit each week, which I was told would happen past 28 weeks. For now, I am enjoying the energy that I do have hanging out with the family and giving Sammy that special “only child” one on one time.20170813_200252***

Twin Pregnancy Updates:

First Trimester

Second Trimester ❤ ❤

5-8-5-8 Circuit Workout!

Way into my second trimester [25 weeks], my energy level has gone up!

However, I can’t last as long as I use to. I like to do quick 25-30 minute workouts to get a little sweaty and keep those muscles strong. I did this workout this past week for myself then one of my classes. Everyone was sore, but the good kind of sore. 😉21077505_10103134869094070_9222126601496992949_n[‘Breathe’ Workout Tank]

All you have to do is set a timer (I use a HIIT Interval Timer App) for 5 minutes first and perform as many of the moves as many times as you can in set one. Rest for about a minute then move on to set two.

Set your timer now for 8 minutes and continue til you  complete all 4 sets for 26 minutes of total work [29 if you count the rests].

I like the app because you can make the entire workout out and don’t have to worry about keeping track of time because it will just go for you. 

Don’t forget to warm up and cool down after. If I am at the gym, I’ll do some rowing or biking for 3-5 minutes. Other wise I’ll do some squats, modified jumping jacks & plank sets to get my heart rate up!

***5858 circuit

If you have any questions, please feel free to leave a comment below or email me at fitcoffeemom15@Gmail.com!

Thinking Out LOUD #25: Microwave’d Pancake

Ever have those times where you just feel plain lazy?

Not to toot my own horn but it rarely happens to me. I’m the go-go-GO type. But with work, family and the babe… sometimes being lazy is easier! I made a microwaveable pancake, similar to this recipe from way back in the day.This one was “lazier” then the first.

It’s 1/4 cup whole wheat pancake mix, 1 Tbsp quick oats, 1/4 tsp vanilla extract, dash of Stevia and liquid til desired consistency. Microwave for 3-4 minutes and top with your favorite thangs. 😉

I’ve been wanted to make a good latte but I just waited for a freebie. #ventigoodness.Lunches have also been easy peasy. This veggie burger n’ stuffs is still my go-to!I’ve been teaching more classes, including a Barre “Bootycamp.” I needed more workout clothes, so my brother got me this shirt on Etsy for Christmas. Samantha went to her first little shindig at my friend’s house for the game. While she is quite adorable, I am just not a football fan. Baseball on the other hand is a different story. Talk to me in April! Thanks Amanda for hosting Thinking Out LOUD Thursdays. Sabrina, OUT. 😉Question: What’s your favorite sport?

If you don’t have a favorite, what is your favorite event that occurs on the tube?

MIMM#38: One Month Old.

Someone turned a whole month yesterday. To celebrate, we ate some spiced apple caramel cupcakes. What a marvelous week it has been. I’ve been using this Juice Beauty green apple moisturizer and it’s been doing wonders for my skin. It’s from the Citrus Lane mommy and baby boxy my sister-in-law sent.Samantha loves the purple rattle, complete with a mirror on the back! Can’t forget about marvelous and free lattes.Or my first spin class back!And a new favorite protein bar. Today Pat and I are enjoying a day off.

We’ve been go, go, go all the time so a nice stroll through the park, pizza and movie night is in order.

Hope everyone enjoys their Labor Day and week ahead!Thanks Katie for hosting Marvelous in My Monday. 😀

Question: Have you ever done a box subscription?

What’s your favorite group exercise class?

Think Out Loud #17: Hello September!

Where has summer gone? Oh yes, I was pregnant most of it. Can you believe I was 40 weeks pregnant almost a month ago?Can’t believe Baby girl is soon to be a month old this week.And can’t believe Dunkin has pumpkin out. #PumpkinEverything 😉 My doctor told me that I could start testing working out at the two week mark. But when it hit, I knew I wouldn’t be ready for another week.

I took my first spin class this week since May 20th.

 It felt good to be back on the saddle, but I did take it easy. I went to Oxygen, Mind & Body and class was great! You should check them out if you are in the area.Great thing about that studio is that there is Whole Foods near by. I get to stock up on trail mix and oatmeal cookies. The vegan ones from Whole Foods are delicious. #CookieMonster 😀I’ve also become obsessed with these Good Health veggie straws.And these. This week was my first week back instructing and I feel pretty good. Love seeing this face when I come back home.I’m linking up with Thinking Out Loud for today, thanks Amanda!Hope everyone is having an awesome first week of September. 🙂

Question: Are you an oatmeal raisin cookie fan?

Veggie Straws: yay or nay?

Spinning & Pregnancy

I recently had a spin instructor at one of the locations I teach ask me about how to optimize one of her student’s spinning experience while pregnant. This is definitely a great question, especially for those who are experienced at spinning. I did a lot of my own research, talked to my doctor and just used my own judgement when spinning.
You can read more information on spinning and pregnancy through Spinning.com here.
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  1. What precautions should you take when spinning?
    • My doctor recommended using a heart-rate monitor and/or checking your pulse from time to time during the class. You must be able to carry a conversation while spinning, no exceptions!
    • A TON of in and out of saddle movements are not recommended as your belly expands (round ligament stretching/ pain). I noticed I had to limit those movements around 26 weeks. Also, be sure to hydrate before, during and after class.
  2. How can I optimize my spin class experience?
    • Since you may not be able to go as fast or move quickly through different positions, adding more resistance (then usual) because it forces more strength training – even during sprints.
    • Sprints = HIGHER heart rate, which you want to avoid. Having that extra resistance, makes a difference since with spin it’s very easy to overexert because it’s so high energy.
  3. What clothing should I wear?
    • Loose, breathable clothing. Nothing too tight, especially for the upper body. I wore yoga pants that had a fold over to hold my belly up (or you can purchase a belly band) and a loose tank top.
  4. When should I STOP spinning?
    • Use your best judgement! Between 28-32 weeks is the average time most women will stop spinning – not only because of energy levels decreasing, but because the belly get too heavy and there is a lot more stretching and much more relaxin present.
    • I noticed around 28 weeks, my legs would almost give out (due to more relaxin present) when I can out of the saddle in position two/ standing jog.
    • This is not safe, so I stopped spinning at 30 weeks, especially from the ligament pain and heaviness (I’ve gained 20lbs). Now I’ve been walking and doing yoga for my workouts.
***
If you are looking for general fitness information during pregnancy, you can check out my post on fitness and health during pregnancy. It includes information on workouts I did during first and second trimester.
Need your very own personalized workout program, meal plan or lifestyle plan? Check out my online coaching section here!
*As always, pregnant or not, remember to consult your doctor or physician before performing any exercise/ program*