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.As a mom [of three], I like to make my workouts 30-40 minutes and get the most that I can from it! You 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]
- Shoulder Taps* & Mountain Climbers
- Double Crunch* & Russian Twists*
- Sit Ups & Knee In’s*
- Shoulder Press & Hammer Curls
- Skaters & Jumping Jacks
- Chest Flies & Tricep Extensions
- Pulldown & Bicep Curls
- Burpees & Plank Hold
If you want to learn more about Tabata training CLICK HERE.
Exercise Cheat Sheet*
- Shoulder Taps: In a plank position, tap your hand to opposite shoulder
- Double Crunch: Reach your elbows to your knees and tap your feet back down to the floor.
- 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!
- 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.
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. 😉[‘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!
If you have any questions, please feel free to leave a comment below or email me at fitcoffeemom15@Gmail.com!
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!Spring 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.Set 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.
- Skaters (tap side to side to modify)
- Jumping Lunges* (do alternating lunges to modify)
- Jump Squats* (squat pulse to modify)
- Mountain Climbers (take one knee in at a time slowly to modify)
- Plank & Tap (tap your hand to opposite shoulder; alternate)
- 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.
Instead of a Tabata for ‘Tabata Tuesday’ in October, I am going to share with you a sweaty circuit training workout, I’ve been having some of my clients do as of late.
This workout has 4 rounds; each round has 3 exercises that you perform 3 times total for… you guessed it… 20 repetitions each. I love this workout when I am pressed for time and want a really good total body workout.
As a mom, those “pressed for time” moments are more often then not. Best of all, you’ll need just your body weight but feel free to add in a set of weights for any exercise with ** next to it. And go!
Be sure to warm up and cool down before any and every workout. If you have any questions, feel free to leave a comment or shoot me an email at FitCoffeeMom15@Gmail.com.
For more information of my fitness coaching, CLICK HERE.
Other ‘Tabata Tuesday’ posts:
- Total Body Tabata
- Kettlebell Tabata
Happy Monday folks. 🙂
Hope everyone is having a fabulous start to the week!
Marvelous is… The weather this weekend. It was such a beautiful weekend here in New England last, this girl got to go to the zoo. Though she didn’t get it much, it was nice to go out and get fresh air with friends!Marvelous is… seeing ab definition. I’ve been working hard at the gym the past few weeks and trying to clean up my diet to see those gains. My workouts are still pretty much the same, which you can view here.Marvelous is… Electrolyte Packets. These packets were only $0.49 at Whole Foods, just mix into a water bottle and go. Now I can carry less and fill up a bottle at the gym. #winwin.Marvelous is… an empty super market. I got to do a little grocery shopping on Sunday and I think that everyone was still sleeping in. It was AWESOME.Marvelous is... Udi’s gluten-free everything bagels. I’m trying to clean up my diet free from most gluten since I do have an intolerance. I just choose to suffer, smart right?I’ve been feeling foggy, so I am cutting out my allergens/ intolerance a bit. They are [in case you are wondering] peanuts, wheat, corn, sesame seeds, chicken, green beans, all fish/ shellfish (which I don’t touch at all). These veggie burgers have both wheat and corn, so I’ll have to put them on the side for a bit.
Marvelous is… mushy avocado. I’ve been starting to like avocado these days and I found these packets. I’m 9/10 times always on the go, so this is something both Samantha and I can share. It’s literally JUST avocado.I’m linking up with Katie for Marvelous in My Monday. Hope everyone has a wonderful week!Question: What’s one of YOUR favorite on-the-go snacks?
Are YOU an avocado fan?
Happy Friday Friends. 😀
I am dropping in for a Friday Favorites post.
I have been working on a ton of deadlines for work and personal matters; eating delicious things too, of course.Nutritiously Sweet is going to become a will a drop in basis, Friday favorites, MIMM posts, workouts, playlists, maybe some recipes here and there too!
I will try to make a post once a week for sure, but last week with the holidays and travels too NY, I had to play catch up at work. I hope everyone else had a wonderful Thanksgiving too by the way.I got to see the family and my uncle who is visiting. We went to the gym
he made me and Starbucks was in order post hour spin sesh. Thanksgiving is probably my favorite holiday, then my birthday. But now with Samantha, I think my favorite is going to be her birthday. Speaking of Samantha, ePantry has a free diaper and wipe trial (just pay $1.99 shipping). If you want to continue the subscription you can, but be sure to cancel it to avoid being charged!Sunglass Warehouse has a ton of sweet shades for sale. My favorite ones broke and now I have a new fav. I love these amber lenses.I also found these new tortilla chips to try by Late July. They are SO delicious and organic… go by em’ now.The ladies at Mamas Move are killing it! I am going to be hosting bootcamp in Wakefield starting January 2016. For those not near me or want to go at it on their own time, I am going to have a VIRTUAL version starting January 4th! Right now it’s 30% off, so grab if for you or for a friend. Spaces are limited to 6 and there are only 4 left! Email me at NutritiouslySweet@gmail.com for questions on the program! Check out a testimonial of my current client doing my regular coaching program who will venture to bootcamp:
I’ve been working with Sabrina to lose weight and get fit, and have been working off her meal and workout plan for the past three weeks. I’ve bought a handful of ebooks and joined other weight loss groups before, but am so much happier working with Sabrina. Before she provides you with your plan, you provide her with info regarding your habits, tastes, work-out preferences and she tailors it for you specifically. Her menu plan is based on reasonable, clean-eating principals. It is easy to follow and easy to modify as you need to. The workouts are a great combination of cardio and strength training, also easy to follow and modifiable to wherever you want to work out. However, the most valuable part of her program is her accessibility. What all those other programs I’ve tried have lacked is personal contact. When I have a questions, I ask her directly. She checks in weekly and makes suggestions to modify if needed, and more importantly, provides encouragement and accountability to stick with it. I look forward to seeing my 4 week changes at the end of this month, and to trying her Bootcamp next!
Thanks for hosting Heather! Hope everyone is having a wonderful Friday and enjoy the weekend. 🙂
Question: What’s YOUR favorite holiday?
How is everyone doing?
It’s been a while since I dropped in and said hello. Breakfast says “hi” too.Today this silly goose and I are dropping in for Amanda’s Thursday Thinking OUT Loud shenanigans. We have been quite busy, the 3 1/2 month old and I; Christmas shopping is in effect. 😀If you see these in the market. Don’t buy them… they taste funny.But if you find this face mask, get it. It feels amaze-balls!I’ve been working at a fitness center called Mamas Move, catering to pre and post-natal fitness! Not to mention tons of fun things for the kiddies. I also wanted to share a workout I did last week using a Kettlebell. If you don’t have one, that’s still OK! You can still do this workout with a dumbbell but I assure you, Kettlebells are WAY more fun!
The figures 8’s is pictured below just in case if you are unsure of that move. It’s one of my new favorites using the Kettlebell.
Total Body Kettle & Dumbbell Workout:
- Sumo Deadlift (Weighted)*
- Upright Rows (Right Arm)*
- Tricep Extension (w/ slight bend in legs)
- Upright Rows (Left Arm)*
- Figure 8’s*
- Plié to Calf Raise (weighted)*
- Lunges (w/ a twist)
Go and give it try and be sure to warm up and cool down after!
Question: What’s YOUR favorite exercise or workout?