Workout

Workout: Weekend Challenge – Full Body Cardio #HIIT

Workout.ExcerciseDictIntroduction

  • This is a full body routine that includes running and a few body weight exercises.
  • Tabatas are used (see explanation below).
  • It’s a tough one but well worth it – cardio and strength combined.
  • Good luck!

Exercises

  • Jog, 400 meters, rest 2 minutes
  • Tabata Pushups, 4 min
  • Sprint, 400 m, rest 2 min
  • Tabata Bicycles, 4 min
  • Sprint, 400 m, rest 2 min
  • Tabata Iron Mikes, 4 min
  • Jog, 400 m

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Full Body PT #HIIT

IntroductionWorkout.ExcerciseDict

  • This is a full body routine that includes bodyweight exercises.
  • Perform as many rounds as possible (AMRAP) during 20 min of the exercises.
  • How many rounds do you manage?

Exercises

  • 10 Squats
  • 10 Pushups
  • 10 Jumping Jacks
  • 10 Bicycles
  • 10 Mountain Climbers

Workout: Pushup Ladder

IntroductionWorkout.ExcerciseDict

  • This is a tough pushup routine.
  • You continue until you max out, i.e. going to failure.
  • How many minutes do you fix?

Exercise

  • You perform pushups and increase the number of repetitions (“rep”) by one every minute.
  • Start with one (1) rep the first minute.
  • Rest.
  • When minute number two starts, you perform 2 pushups.
  • Rest.
  • When minute number three starts, you perform 3 pushups.
  • Rest.
  • And so on until fatigue makes it impossible to continue increasing the reps.

Workout: Full Body Cardio #HIIT

Workout.ExcerciseDictIntroduction

  • This is a full body routine that includes running and a few body weight exercises.
  • Tabatas are used (see explanation below).
  • It’s tough – good luck!

Exercises

  • Jog, 400 meters, rest 2 minutes
  • Tabata Pushups
  • Sprint, 400 m, rest 2 min
  • Tabata Bicycles
  • Sprint, 400 m, rest 2 min
  • Tabata Iron Mikes
  • Jog, 400 m

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Workout: Lower Body Tabatas

IntroductionWorkout.ExcerciseDict

  • Tabatas
  • Set, minimum 5

Exercises

  • Side Lunges w 2 sec pause at bottom
  • Iron Mikes
  • Box Jumps
  • Bulgarian Split Squat w 2 sec pause at bottom
  • Side Jumps
  • Alternating 1-Legged Squats
  • Knee Taps
  • Alternating Back Lunges w 2 sec pause at bottom

Explanation

Tabatas:

  • 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
  • Rest 1 min after every full Tabata => total time per exercise of 5 min.
  • Find a pace that could be maintained throughout all eight sets, but only with great difficulty.

Moderate exercise cuts women’s stroke risk, …

Moderate exercise cuts women’s stroke risk, helps offset increase risk from hormone therapy

Moderate exercise like brisk walking may cut women’s stroke risk 20 percent. Moderate exercise also helps offset some of the increased stroke risk in women taking postmenopausal hormone therapy.

Read the full article.

Source: American Heart Association. “Moderate exercise cuts women’s stroke risk, helps offset increase risk from hormone therapy.” ScienceDaily. ScienceDaily, 13 February 2014.