Sweat It Out!
Sweat it Out!
I am not a trainer in any way but I do like to workout and I push myself HARD when I do. During COVID I have had to get creative with my small space and workouts and have found a couple really good ones that have been great with me that I wanted to share with you.
One of the keys is to really get warmed up and get your heart going before you actually start the various movements. Not only does this get your blood pumping but it also adds an extra 10-15 minutes of bonus calorie burn to your workout. For me it is usually going out and running a mile and a half before I begin. But you can do whatever cardio that suits you. So, if you do a 30-minute workout with the added jump start cardio youโve hit 45 minutes. Those extra minutes will really add a boost.
Workout #1
Do each of the following exercises 25 times and do the whole set 2 times. If you can't do 25 of each do what you can and work up to the 25 reps. Or do a lower amount of reps and do the exercises through more times. If you do 25 reps of the 10 exercises and do it 2 times through you will achieve 500 reps!
Squats
Push up shoulder tap (can always go to your knees)
Plank jacks
X mountain climbers
Pop squats
X plank
Ab bike
Alternating lateral lunges
Burpees
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DAILY TAMARA
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Workout #2
Do each of the following for 1 minute (or as long as you can)
High knees (get your knees at least waist high)
Speed skate
Burpees
Mountain climbers
Jump half turn and touch the ground
Arms: 25 of each 2 times through
Triceps dips
V push-ups
Plank down and ups on forearms
Booty: one complete cycle on each leg
50 butt raises (donโt lower your leg any lower than your hip and push up with your heel)
50 bent knee butt raises (again lead with your heel and donโt drop your leg below your hip)
25 knee bends to shoulder
25 straight leg side kicks
25 cross toe taps
50 butt pulses with straight leg (make them small)
ABS: 25 of each exercise
Russian twists
Half down sit ups
Extended leg crunches
Kick through twist on all fours
Rolling hip twists in plank position
Leg raised scissors
Back: 25 of each
Superman
Quick swim flutter
And if you really want to challenge yourself and give yourself something extra do a 5-minute cardio boost at the end of the workout. Just going all out for 5 additional minutes at the end of the workout will put you over the edge and give you an extra caloric burn. For workout #2 I would do this before I do ABS and back.
My quick tips:
Start with cardio for 10-15 minutes
Try and go from one exercise to the other without stopping for more than a few seconds to catch your breath and grab a drink of water
If you canโt do the amount of reps or length of time I suggest do what you can and build up to those numbers. You can also do less reps/time and do more cycles through each exercise.
Do a cardio burn at the end for 5 minutes to really burn those extra calories and push yourself.
Donโt forget to stretch
Drink lots of water!
Stay fit & healthy!
XO!
Tamara