Cleaning Frenzy + Medicine Ball Tabata
|July 30, 2014||Posted by Presley under Fitness, Motivation, Workout|
With the school year rapidly approaching (seriously, how?!), I’m trying to get as much done as possible with my last few days of free time. Today that meant cleaning the entire downstairs. I even tackled the pantry and fridge, so you know it was serious. On a related note, anyone have some good links to wine bottle crafts? This is just a rough estimate, but I think we had about 40 empty bottles stored away. That was almost three years worth, but still. That’s insane. I need to 1.) quit drinking wine, 2.) get my craft on, or 3.) recycle the glass. Let’s be real, though, I bet none of those three things happen any time soon.
Anyway, another thing I needed to tackle today was posting a workout I did a week or so ago. I had intended to start posting weekly workouts, but I totally forgot to get it together last week. Whoops. This one was killer, so it obviously needs to be shared. It’s basically thirty minutes of medicine ball tabata-style hell. Well, it was hard for me anyway. If it’s a cake walk for you, just keep that to yourself. Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!
To complete the workout, warm up for four minutes with light cardio or stretching. Then, complete each move for four minutes, alternating between 20 seconds of HARD WORK and 10 seconds of rest. Really stressing the hard work here, because tabata-style workouts are pointless if you don’t truly push yourself during those 20 second work periods. Rest 30 seconds between each four minute tabata. After the mountain climber tabata, cool down for another four minutes with light cardio or stretching. Then go to bed, because you’ve accomplished enough for the day.
Burpees: Squat down with the medicine ball in both hands on the floor in front of you. Quickly kick your legs back so that you are in push up position on the ball. Complete a push up. Immediately jump back into squat position. Jump up with the ball, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. I think I clear about an inch. Working on that.
Squat Jumps: With your feet shoulder-width apart and knees in line with your feet, squat down holding the medicine ball at your chest. Immediately swing the ball over your head and jump as high as you can, bracing your core and contracting your glutes. Land in the position that you started in and then keep it going.
Plank Jacks: Get into push up position with both hands on the medicine ball. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank.
Jumping Lunges (with twists): Stand with your feet together and hold the out in front of you with your elbows bent at about 90 degree angles. Begin by lunging forward with your right foot and twisting the ball to your right. Jump straight up into the air and switch legs before landing. Land lunging forward with your left leg and twisting the ball to the left. Try to land as softly as possible each time.
Mountain Climbers: Get into push up position with both hands on the medicine ball and your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, which means I’m terrible at it. Regular running is hard enough.
There you have it, the most efficient 30 minutes of my life. I swear to you, tabatas or circuits are my go to when I’m short on time or motivation. Strength training and cardio all in one painful little package? Can’t beat it. Now I better go actually work out today! I might even attempt this workout again. But, first, LUNCH. See y’all tomorrow!