Simulated hill workout

Vacation is over, school starts for my boys, time to get back into a more structured routine. Back to school is also a great time to press ‘reset’ in your fitness routine, or if you are looking to change things up, here is one of my favorite ‘back on track’ workouts. It’s brutal, so be sure you are in a good fitness shape to take it on.

Here’s how it works. Perform each exercise for 30 seconds (Rest 30 seconds), then each one for 45 seconds (Rest 45 seconds), then 60 seconds (Rest 60 seconds). Come down the hill, so that means 45 seconds each, then 30 seconds each. Want to go back up the hill? From 45 seconds, go back up to 60 seconds each, then come back down.

  • Jump rope
  • Squat jump
  • Band row
  • Mountain climbers
  • Split jumps
  • Pushups

Always listen to your body. If you do it, let me know how you liked it!

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Move Every Day

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Let’s do this! A great way to keep yourself moving in Ramadan is to break up your routine in little chunks. A tabata is a GREAT way to do that. In its truest form, a tabata is a high-intensity interval training (HIIT) workout* that you can knock out with an impact in as little as 4 minutes. What is HIIT? A HIIT session, such as a tabata, will start with a warm up, and move into 6 to 10 cycles of work and rest periods.  Advanced athletes will maintain a moderate level of intensity during the rest / recovery periods, while beginners can slow down or literally stop. The only thing you need to keep in mind is the 2:1 work:rest ratio, and you can create a tabata for anything. For example:

Jump rope tabata

Work: 20 seconds
Rest: 10 seconds

Repeat 7 more times for a total of 8 cycles (beginners can do 4-6, advanced can do 8-10). 

I’ve created bootcamps with tabata circuits, giving bootcampers the biggest bang for their buck. You can work multiple muscle groups with varying degrees of intensity. For example, after the jump rope tabata, you can move to an assortment of bodyweight exercises such as an air squat, a burpee, a mountain climber, crunches, even sprints! You can create a great circuit without any equipment!

Here is a photo from an outdoor fitness park in San Francisco. Hopefully it will conjure up some ideas to get you started on your first Ramadan tabata! Go easy and slow if a tabata is new to you, keep in mind your fitness level and what you will be capable of while fasting.

Do something small every day
Do something small every day

 

* Be sure to check with your physician before beginning any strenuous exercise program*

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