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.

***

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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Tabata Tuesday #4: Cardio Burst!

And… I’m back for another Tabata Tuesday installment! Granted I know it’s Wednesday, but I forgot to post it 😉

What is Tabata? Click HERE for the details!20170405_111338.jpgSpring in coming, so it’s time to get those body ready for summer fun!

For this routine, you won’t need any dumbbells and can do it anywhere!

However, you do have the option to add in dumbbells where ever you see a “*” if you want an extra challenge/ have them handy.17016085_10102885148695750_7930719254177464392_oSet your timer for 20 seconds WORK, 10 seconds REST. You’re going to perform each move for 4 minutes (8 rounds total).

We have EIGHT moves for a total of 32 minutes (be sure to warm up before and stretch after your workout). You can go straight through for 32 minutes or rest for a minute after each move, which will bring your total time to 40 minutes.

  1. Skaters (tap side to side to modify)
  2. Squats*
  3. Jumping Lunges* (do alternating lunges to modify)
  4. Situps*
  5. Jump Squats* (squat pulse to modify)
  6. Mountain Climbers (take one knee in at a time slowly to modify)
  7. Plank & Tap (tap your hand to opposite shoulder; alternate)
  8. Plank Jax (tap side to side with each leg in plank to modify)

***

For personalized workouts AND meal plans, check out my coaching page HERE.

Fitness & Healthy Living

Today I am sharing with y’all my current fitness and healthy living routine.20170202_131140I have posted some posts on Barre and Tabatawhich I still both do. But I’ve started to incorporate more strength training and cardio on my own time (or finding classes here and there to take).

I had to buy new sneakers since my ASICS were dying on me. I got these Everlast ones that were on sale. I absolutely love them for strength training!20170306_074344I have the say the combination of Pure Barre and Tabata has been amazing for my body. I haven’t felt this strong (and toned) since I did bodybuilding pre-baby in 2014. 20170317_080827I can even do tricep push-ups; something I was never able to do. I try to do barre 3-4 times a week. I teach 3 Barre classes a week and try to take 2-3 Pure Barre classes on my own.

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

  • Monday: Barre Class (Lower Body & Core)
  • Tuesday: Rest Day
  • Wednesday: Barre & Tabata Class
  • Thursday: Barre Class
  • Friday: Tabata/ Strength Training
  • Saturday: Cardio Barre
  • Sunday: Active Rest Day

I also am updating the top 15 items I try to stock in my fridge/ pantry (for Samantha & I). You can check out my favorites from from last year HERE (very slight change).

  1. Instant Plain Oatmeal Packets (for the added iron for my anemic self)
  2. Teddy’s Natural Peanut Butter
  3. Chia or Flax Seeds (whichever was on sale)
  4. Trail Mix (from WholeFoods Bulk area)
  5. Fresh/Frozen Fruits and Veggies
  6. Milk (whole dairy plus soy or almond)
  7. Protein Bars (I try to have a few Quest bars on hand)
  8. Greek Yogurt (store brand or Stonyfield)
  9. String Cheese or Babybel Light
  10. Gluten-Free Pretzels
  11. Harvest Snap Pea Crisps
  12. Alexia Sweet Potato Fries (Sam loves them!)
  13. Boca Veggie Burgers
  14. Dark Chocolate (Usually Ghirardelli 72%)
  15. Eggs

Is every week perfect? Absolutely not. 20170225_151313Just like I mentioned over a year ago, things are going to come up or happen, especially with a toddler. But I’ve learned to focus on eating more; if I can’t get to the gym, I make sure my eating is on point. I also focus less on the scale. 20170302_155503I weight myself about once a month (last time I was 153lbs) now and try to just go based off of my clothes. I like the size that I am at so I know if my clothes are starting to feel snug, I have to kick it up a notch. 😉

Tabata Tuesday #3: At The Barre

11698540_10102263228269270_5456906521248473284_nSince my pregnancy in late 2014, I have been very into Barre and “Barre-like” workouts. Barre has helped to keep me in shape while keeping my back pretty pain free.

I was a Tabata, HIIT, kickboxing and body building junkie before pregnancy (and lower back injury from early 2014, but that’s another story).

But with severe back pain, I ended up going to physical therapy and my doctor suggested thanking things down a hundred a few notches.

Barre is low impact, yet very effective for toning up. It incorporates light weights and high repetitions as well as a “barre,” mini balls, resistance bands, etc.barreFor an great article on Barre workouts, click HERE. Most barre classes will have a similar structure: There is a warm up that will include planks and push-ups.

There will then be a series of arm exercises followed by a lower-body section to work your thighs and glutes with or without the barre. Finally, you’ll finish with a series of core-focused exercises and a cool down.6-barre-workout-lessons-to-apply-to-any-workout-01-722x406I still try to get some cardio (spin or Arc Trainer) in because Barre doesn’t really get your heart pumping as much as a Tabata or HIIT class would, which is why I decided to do a Barre Inspired Tabata routine just for you!tabata-clocks_15aAll you need is a timer (I use a HIIT Interval Timer app on my phone) and a set of light weights (no more then 5lbs, I used 3lbs). Set your time for 8 rounds, each round being 20 seconds on, 10 seconds off for 4 minutes… and GO!

‘Barre Inspired’ Tabata [8 Rounds, 32* Minutes Total] 

  1. High Knees (to modify, bring one knee up at a time for a “standing crunch”)
  2. Tricep Push-ups (on knees if needed)
  3. Plank Jacks
  4. Plié to Overhead Press (add heel lift for extra challenge)
  5. Plié Jumps (stand in a plié and JUMP!)
  6. Bicep Curls & Hammer Curls w/ Lunge Pulse (alternate between the curls for each round)
  7. [Weighted] V-Up’s
  8. Leg Lifts to Knee In’s
  9. [Weighted] Hip Lifts w/ Heels Lifted

 

*Be sure to warm up and cool down!

Check out my previous Tabata Tuesday posts:

Tabata Tuesday #1

Tabata Tuesday #2: Kettlebell Style!

 

Lower Body & Abs Tabata Workout!

It’s that time again; the weekend is here.

This week has been a crazy one. I taught a cardio circuit, two spin classes, four Tabata and a stretch/abs class. Each portion is only a half hour or it may be an hour total with the classes back to back.

Not to mention a shoe malfunction during spin class and let’s just say I hurt my shin pretty badly. I did do a fun lower body/ abs focused Tabata workout that I will be sharing. For this workout, you are going to need a set of light to medium dumbbells. I say stick to the lighter side because we are doing high reps in Tabata.

You perform as many reps as you can of the exercise for 20 seconds, the rest for 10; repeat for 8 rounds for a total of FOUR minutes.

There will be TWO exercises per set, so be sure to alternate. Once you are done with a set, then you can rest for one minute and repeat the following sets.

For example, set one you would do weighted squats for 20 seconds, then rest for 10. Then do jump squats for 20 seconds, rest for 10.

Repeat back to the weight squats and continue for 8 rounds total! We have 5 sets and it should take about 25 minutes.

Ready? And go!

5 Sets: 20 Seconds On, 10 Seconds Off for 8 Rounds!

Set 1 (alternate between exercises)

  • Weighted Squats
  • Jump Squats

Sets 2

  • Squat Hold
  • Jumping Jacks

Set 3

  • Alternating Lunges
  • Straight Leg Deadlift

Set 4 

  • Push-Ups
  • Plank Hold

Set 5

  • Abdominal Crunches
  • Bicycle Crunches

Good luck and be sure to warm up and cool down!

Question: What kind of workouts do you like to do? Yoga, spin, Tabata, kickboxing, weight lifting or a little bit of everything?

MIMM #2: Where Have I Been?

Happy Monday y’all!

Whoa I think it’s been about a week since I last posted but fear not! Today I will be posting my second Marvelous in My Monday Post brought to you by Katie at Healthy Diva Life! So where have I been? Marvelous is that I stepped out of my comfort zone and accepted a few positions at a fitness club where I will be a front desk coordinator, personal trainer and group exercise instructor! I will be teaching muscle conditioning, tabata and spin. I am very excited for the opportunity and for the longest time I have been looking for this. I wanted to find a place where I can do everything I am passionate about. A guess what? For their opening house in a couple of weeks I will be doing something called “Truffle Tuesday.” Y’all know I am the truffle queen and who doesn’t like a ball of chocolate goodness?Marvelous is taking the time to enjoy the mornings.Marvelous is giving in to cravings from time to time.And even more cravings like pumpkin fudge.Marvelous is messed up coffee orders that gives you two for the price of one.But overall? I am feeling marvelous. I’ve been working out less, but I find that my body is responding much better.

Marvelous is feeling leaner and not worrying over my macros as I did when I was doing heavy lifting and body building.

I think I finally found that balance of what truly is a “healthy lifestyle.” I may say I know what that means but in truth it’s something that we all need to find for ourselves.

Life is a journey and you should enjoy every step of the way.

Question: What’s a time that YOU stepped out of your comfort zone and it paid off?