The Living Room Workout

This time of year every thing gets hectic;  malls are crowded, gyms become crowded during the prime time hours, you feel as if you have 100 different things you need to do each day.  So squeezing in your workouts can be quite challenging.  You want to go to the gym but realize by the time you park your car, change in the locker room, find the equipment you want to use, you only have 20 minutes to actually workout.  What's a busy gal to do?  While take that workout inside.  You don't need a lot of fancy equipment to get in a good workout in the comfort of your own living room.  I have provided two great workouts for you to try when you're in need of a workout and need to do it at home.  Both workouts can be done in 30 minutes or less.

Workout # 1

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Squats  
2. Walking Lunges
3. Push-ups
4. High Plank w/knee drives to elbows
5. Tabletop crunches
6. Side Plank with crunches
7. Reverse Lunges
8. Dips on chair
9. Side Lunges
10. Up/down planks

Workout #2

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Mountain Climbers
2. Knee Drive to downdog
3. Frogger Jumps
4. Squat Jacks to Burpees
5. T-push-ups
6. Skater Lunges
7. Triceps Push-ups
8. Side Lunge with leg lift
9. Side Plank with knee drives
10. Squat Thrusters

The first workout is good for a strength based routine if your looking for more of a weight routine.  The second workout is a combination of strength and cardio which will increase the overall calorie burn.  Let me know how the workouts go via facebook!

In good health,

Andrea

No time to workout this week? Try Tabata Training

What is tabata training you ask?  Is it like intervals while similar but it involves exercises and is not just limited to the treadmill or other cardio machines.

Tabata training is performing an exercise for 20 seconds as hard and as fast as you can.  Your heart rate should be very high well doing these exercises.  You than will get a 10 second rest and than repeat the exercise for 20 seconds and rest again for 10 seconds.  This is the pattern you will be doing during your tabata training.  Your workout will only last 4 minutes.  If your not tired by the end of the 4 minutes you need to push yourself even harder.

Below are some sample tabata exercises you can do in your own home.

*Note do not perform these exercises if you have a heart condition or were suggested  your doctor to not get your heart rate above a certain beat per minute while exercising.

Below workouts will be done 20 seconds and than rest 10 seconds before performing the same exercise one more time and than resting and move onto the 2nd exercises on the list.  So every exercise is performed twice before moving on.
Workout #1- recommended for beginners 
1. Jumping Jacks
2. Push-ups
3. Squats
4. Up/down planks

Workout #2- Intermediate to advanced 
1. Split Jumps
2. Donkey Kicks from side to side
3. Split Jumps with a reach to sky and touch the ground
4. Plank Jacks w/push-up

Workout #3- Intermediate to advanced
1. Butt kicks w/jumping jack arms
2. Squat Jumps
3. Burpees
4. Plyo-Jacks- (Jumping jack w/a jump off the ground)

Enjoy the holidays and get a quick 4 minute workout in to burn those calories!!
Check out www.safiretraining.com for more workout ideas.