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Challenge of the Month July 2020

If you’re looking to improve your fitness, lose body fat and live a longer life, high-intensity interval training (HIIT) is a HUGE tool to put in your fitness toolbox! And Tabata is a fun and fast way to get it DONE!

That’s why this week I am issuing you a…

TABATA CHALLENGE!

The good news is, Tabata works for almost everyone from beginners to advanced athletes.

That’s because what’s “high intensity” to one person might be completely different for someone else, based on their fitness level.

Bonus: because the workouts are so intense, you don’t have to work out for as long as you do for the same benefits offered by moderate-intensity workouts.

Here’s how it works: first warm up really, really, really well (do some cardio to warm up your body, and then some dynamic total-body exercises like leg swings, lunges, push-ups, etc. to get your muscles in gear).

Traditional Tabata workouts have you alternate between two different exercises.

You do the first exercise for 20 seconds, take a 10-second break, and then do the second exercise for 20 seconds, and take a 10-second break. You repeat that for a total of 4 times through – for a total of 4 MINUTES.

Some ideas for exercises you can use for your Tabata Challenge:
💪Burpees vs Alternating Lunges
💪Kettlebell Swings vs Push-ups
💪Squats vs Mountain climbers
💪Skaters vs Pull-ups

Let’s all aim for integrating Tabata Training into your workouts at least THREE days this week!

Listen to your body – if you haven’t done a HIIT workout in a while, it’s a good idea to do a little less than you think you should because they can be sneaky and give you bonus delayed-onset muscle soreness the next day!

Are you ready to join in on the fun?! Let me know in a comment below!

Family Ladder Workout

Start with 10 Jump Squats, Pause, Reset, and Begin again 10 Jump Squats, 9 Double Leg Lowers. Pause, Reset, Begin again 10 Jump Squats, 9 Double Leg Lowers, 8 Pushups. Repeat down the ladder until you get to the 1:00 Cardio exercise

Get creative! Maybe you sprint around the outside of the house or have a race or competition of some kind!

Family TEAM Workout!

Go Solo, or Make Teams!

Grab a deck of cards, pull out the jokers. Each individual or team is assigned a suit. Create a distance to run from start to the full deck of cards, shuffled. Each team or person runs to the deck and chooses a card from the deck. If it’s their suit, they run it back to their start/pile. They run again, or the next team member, to the deck again. If the suit is not theirs they put it in the discard and run back to start before trying again. The first person/team with all 13 cards wins!

Make it harder by changing a rule to run to the deck to be skips, hops, etc.

Family Deck of Cards Workout

Deck of Cards Workout

Choose your own exercises or use this example.

2-10 complete the number of repetitions as the card indicates. Jack = 11, Queen = 12, King = 13, Ace = 14

Hearts – Squats
Diamonds – pushups
Clubs – lunges (each leg)
Spades – burpees or jumping jacks

Jokers – bear crawl 1:00

Complete the whole deck!