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