About Me

My Photo

I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.
Loading...

Sunday, 8 January 2012

The 23-Minute Resolution Workout!

Pin It Be honest. Who messed up their New Year's Resolution already? My answer to this question is with this question: who cares? I get that the new year brings a fresh start for some, a way to say "F@$! You, 2011!" and for some to kick start a new healthy attitude. But- like trying to skate or ski or walk home from the bar- when you fall, you get back up. I just ate and drank my face off at an all-inclusive resort, so I need some ass kicking, too. So let's do it, bitches.

I'm aware I've sworn at you three times already. Well, tough sh*t.
Those of you who are new to Tabata Workouts, welcome! The premise of tabata training is simple: work your little heart out, as hard as you can, as fast as you can, for 20 seconds at a time. This is called a tabata.You will always get 10 seconds of rest in between your tabatas, use it wisely!

Preferably not doing tequila shots, but whatevs. 
You will complete 5 tabatas (rounds) of each exercise before moving on to the next. Take one minute between stations before beginning your 5 tabatas.

EXERCISE 1: SIDE BURPEE (20 seconds of work, 10 seconds of rest, x5)
Begin standing with feet shoulder width apart. Jump up as high as you can, bend your knees and jump your feet out to the side, then back to starting position. Repeat on the other side.


EXERCISE 2: JUMPING FRONT KICKS (20 seconds of work, 10 seconds of rest, x5)
This is HARDER than it looks!!! You always want one leg to be off the ground. Begin by lifting your leg and flexing your foot, as if you are about to shut a door in front of you. Kick straight in front of you, and jump to switch legs. Repeat.


EXERCISE 3: PUSH UP SPIDERMAN (20 seconds of work, 10 seconds of rest, x5)
Complete one push up, whether on your toes or on your knees. From your push up position, bring your right  knee to your right wrist, and back to push up position. Complete one push up. Bring your left knee to your left wrist, complete one push up. Repeat.


EXERCISE 4: JUMPING LUNGE PULSE (20 seconds of work, 10 seconds of rest, x5)
Begin in a lunge position with your right foot forward. Complete 3 lunge pulses, and then 3 split lunge jumps so that your left foot is now forward. Pulse 3 times. Complete 3 split lunge jumps. Repeat.


EXERCISE 5: STEP QUICK FEET (20 seconds of work, 10 seconds of rest, x5)
Straddling a step, your goal is to bring your feet up on the step and back down as fast as you can. If you don't have access to a step, you don't need one! Mimic the move without the step.


EXERCISE 6: 4 MOUNTAIN CLIMBERS + SIDE PLANK (20 seconds of work, 10 seconds of rest, x5)
Begin in a plank position and complete 4 mountain climbers, then turn into a side plank. Repeat 4 mountain climbers, then turn into a side plank on the other side. Repeat.


EXERCISE 7: LADDER JUMP SQUATS (20 seconds of work, 10 seconds of rest, x5)
I've used a tape ladder here, but it is not required. In a squat position, jump to your left about 6 inches and land in a squat. Jump back to the right and land in a squat. Repeat. If you have room, jump not only right and left but slightly forward as well.


Now get your ass moving. If you need me, I'll be catching up on the Bachelor and wishing the guy was anyone but Ben.