Wednesday's Wild/Warrior Workout -- Insane 10 Minute HIIT Tabata

Today's workout comes from LiveExercise.

It is a 10 minute HIIT Tabata workout that has 3 high intensity exercises that are done for 20 seconds with 10 seconds rest.  This is repeated for 6 rounds before moving onto the next exercise.

As a bonus, during the "rest" time, the instructor adds a second exercise for more intensity if you'd like.

Make sure you are lifting enough weight to feel the bicep curls, but not so much that you can't control them.  A resistance band is definitely recommended here over dumbbells.

There is no warm up included.  Please do that on your own.

Please cool down and stretch on your own as well.

Tuesday's Trunk & Core + Missed Muscle Work -- 7 Ab Exercises + Upper Body Fat Burning

Today I'm posting two workouts because I missed yesterday.  I found a new channel on YouTube called  XHIT Daily.  Both workouts are from here.  No warm up or cool down are provided, please do those on your own.  You need a stability ball for a few of the exercises.

The first one is an abdominal workout consisting of 7 exercises, each done for 1 minute.

The second is a beginner upper body routine that consists of 13 exercises each done for 15 reps.  Because she does one exercise right after another with little rest, this has a bit of a fat burning/cardio element as well.  You need a ball, or bench/coffee table to lay on and a set of dumb bells.

One note, when she is doing chest flyes, the heading says she's doing upright rows.  She does those later and they are labeled correctly.

Wednesday's Wild/Warrior Workout + Tuesday's Trunk and Core BeFit GO/Blogilates

I spent most of yesterday at the vet with my dog--poor baby.    This is him.  Isn't he cute?

So since I didn't get to post yesterday, I'm including a short abdominal challenge to the end of the wild workout.

Keeping up with my shorter workout theme for the holiday season, this week's  wild workout comes from BeFit GO.  It is a 10 minute tabata workout that features 2 groups of 2 exercises doing each exercise for 20 seconds on 10 seconds rest for 4 rounds each targeting the legs and chest.  Since there is only 10 seconds of rest in between exercises, it is quite an intense cardio workout as well.

Please do a warm up on your own, and don't forget to stretch afterward--they do a couple, but not enough.

If you don't have a medicine ball, don't worry about it.  Do regular push-ups and hold a weight between your hands for the sit ups--or do them without any weight.  I couldn't get the video to link directly.  Click on the title below to get to the workout.

10 Minute Tabata Legs and Chest Workout

The ab workout challenge is from  blogilates.  It called "Waist Slimming POP Pilates to Wings by Little Mix."  In this challenge, there is a modification box in the the upper left corner to follow if the move she's doing is too challenging.

Wednesday's Wild/Warrior Workout -- Deck of Cards

"It does not matter how slowly you go as long as you don't give up." —Confucius

As you've guessed by now, I'm taking this deck of cards workout theme throughout the week.

This one is going to be intense and challenging, but remember as Confucius says, don't give up!

To see how it works, refer to Monday's post.

Here are the exercises:

Hearts:  Push ups-- regular or modified keeping the butt down, back flat and head in line with the neck.

Diamonds:  Burpees (with our without the push up, depending on how you feel).  Keep your back flat as you squat--see how she keeps her head up until she jumps back into plank and then her back remains flat as she returns to the squat.  If these are too intense, they can be done using a sturdy coffee table, chair, or even the the bottom stair step--being higher makes these easier.  You can also step the feet back and in one at a time as fast as you can instead of jumping the feet out and in.


                                   


Clubs:   Tricep Dips  Level 1 -- knees bent, level 2-- legs extended.

Your hands should be in line with your bottom and your elbows pointing back behind you.  Remember bend and straighten the elbows, keeping your legs and bottom out of it, use the arms to do the lifting.  Keep the shoulders down from your ears, and your abs and glutes tight.  If it gets too intense, just hold it at the top and count the seconds slowly for reps.

Spades:  Squat Jacks

Stay low on these.  To modify--staying low, step the foot out wider and back one at a time (this would be one rep)

JOKERS WILD!!!!

Plank jacks for 1 minute.  These can be done on forearms or with straight arms.  Again, make sure to keep your bottom down.  You should have a straight line from your head to your heels.  To modify step the feet out side to side one at a time.