Samara Donald is: The Gym Coach

Make the most of your workout!

Tuesday Total Body Workout

Today at my early morning “fit camp” – we continued to work with the Tabata method, interspersed with weighted and unweighted compund super-sets (say that 10 times fast!). This combination works just about every muscle in your body, with three different methods for one butt-kicking workout. Here’s how it went:

*Equipment: Use the same dumbbells (medium – heavy) for each of the weighted exercises. You will also need a jump rope (if you don’t have one just pretend!)

WARM UP – 5 minutes of marching, jogging, jumping jacks, side shuffles, pushups, situps, etc..

TABATA – 30 seconds work, 15 seconds recovery (3 minutes total)

  1. Squat jumps – 90 degree
  2. Burpees
  3. Knee tuck jumps
  4. Jump rope

SUPER SET #1 (Do exercise #1 followed by #2, Repeat with minimal rest):

  1. (Weighted) Dumbbell Back Lunge, then push through to one arm shoulder press (same arm as leg that lunged backward): 10 reps each leg
  2. (UnWeighted) Squat leg reach: Start in narrow squat position – holding the squat reach one leg back, then return 10 times – then reach out to the side, return 10 times. Repeat on opposite leg

TABATA – Repeat above sequence (3 minutes)

SUPER SET #2 (Do exercise #1 followed by #2, Repeat with minimal rest)

  1. (Weighted) Dumbbell Back Lunge, then push through to one arm shoulder press (same arm as leg that lunged backward): 10 reps each leg
  2. (UnWeighted) Get into forearm plank postion holding core tight. Lift your right leg, and bring your right knee to your right elbow –repeat 10 times. Switch legs and do 10 on the left side.

TABATA – Repeat above sequence (3 minutes)

SUPER SET #3 (Do exercise #1 followed by #2, Repeat with minimal rest)

  1. (Weighted) Dumbbell Deadlift with Back row: Stand with feet hip width distance, Keeping back flat and legs straight, bend at the hips and let the dumbbells brush down from top of leg to your ankle – do a back row, then squeezing your glutes stand back up: Repeat for 12 reps
  2. (UnWeighted) Buckets. Stand in a wide squat position, then reach down and grab your ankles or top of foot – whichever you can do and keep a flat back. Bend at the hips and lower your bottom aiming through your legs, then push back up (keeping your hands where they are). Repeat for 12 reps total.

FINAL! TABATA – Repeat above sequence (3 minutes)

COOL DOWN & STRETCH – 5 minutes

Remember to give it 100% during the Tabata intervals.. it’s only 3 minutes. Push yourself!

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This entry was posted on May 8, 2012 by in fitness.
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