work it out wednesday

(don’t you just love alliteration?  It makes my world go round.)

Today we’re talking WORKOUTS!

So I create workouts for a living.  Actually I do the mom thing for my main job – group fitness training is just a side gig.  And one that I truly love.  I absolutely adore working out in general and to be able to do it with other people and encourage them along the way is a huge gift.  One of the components of personal training is program design and creating workouts.  I have SO many workouts laying around: either scribbled down in notebooks or in my iPhone Notes section.

I went through some old pictures (to delete some stuff off my computer – it’s amazing much space pictures take up on my hard drive) and found quite a few workouts that I’d taken pictures of.  I thought I’d share a couple each week for a little while!  If you need some inspiration, pin these to your Pinterest boards!

**I am an NASM & NCCPT certified personal trainer but don’t know your specific exercise needs.  Please talk to your doctor before beginning any new exercise programs.**

Three Workouts You Should Try!

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“Hit The Deck” is a workout I got from GPP Fitness.  All you need is a deck of cards and a small area for movement.  Work your way through the deck as quickly as possible, performing the reps/movement each card tells you.  Example: a 2 of hearts = 2 burpees, a 10 of diamonds = 10 pushups.  Jacks = 11, Queens = 12, Kings = 13 and Ace = 14.

You can easily vary the movements too.  Just pick four bodyweight exercises and go to town!  Hit The Deck is wonderful for travel and in large group settings.

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I created “Countdown To Awesome” for my afternoon clients one day.  Perform 2-3 times through, resting after each round.  If you have questions about the movements, comment below and I’ll provide video demonstrations!

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If you’re unfamiliar with Tabata training, I’ll fill you in super fast.  Tabata is a type of high intensity interval training that consists of 8 rounds of 20 seconds of “work” and 10 seconds of rest.  When performed correctly (max effort for work rounds), tabata training provides a killer full-body anaerobic and aerobic workout.  Aim to include tabatas (or some type of HIIT) 2-3 times a week.

I use this “Tabata Sandwich”-style of design often.  I actually read an article in NASM’s magazine about the benefits of performing a tabata at the beginning of your workout.  Doing so greatly increases your EPOC (excess post-exercise oxygen consumption), thus burning more calories overall.  The “Tabata Sandwich” covers all your bases, with a tabata at the beginning AND end. Winking smile

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QUESTION:  Favorite bodyweight exercise??  <-me = anything with a plank involved.

splendid…lindsay