Happy Monday! Peppiness is slightly challenging on a Monday morning, but I had a great weekend so it’s not thaaat difficult. Friday I went to yoga after work and then picked Miguel up from the airport because he had been away on business. THEN Saturday my BFF Candice came to visit which was awesome and Sunday was spent making food and creating this workout!
Exercise is a huge part of my life. Last year when my back pain was at its worst, I had to learn the importance of rest and how to take it easy. I made regular massage appointments and started taking yoga, both of which helped tremendously. Learning how to listen to my body was crucial and still is to this day. Luckily with time, I’ve been able to work out like my old self more and more frequently (insert mini happy dance). I certainly don’t plan on going balls to the walls with my workouts, but I think I’m at the point now where I can listen to my body and if it wants to lift weights, I’m going to lift weights and if wants a rest day then I’m going to take a rest day.
So, what I’m trying to say is that I hope to share my workouts more frequently, because I love them and because I want this blog to be a place where I can share the things that make me happy with you all. Like this workout, for example. Oh, and I bought a kettlebell over the weekend, so expect to see some kettlebell moves in my upcoming workouts! If you don’t own one that’s A-ok—a dumbbell will work just fine 🙂
I’ve always been a fan of tabata style workouts, and this one was no exception. Tabatas keep your heart rate up the entire time and many work all major muscle groups. Score! Now, let’s get to it!
Kettlebell swings: Start in a squat position with the kettlebell (or dumbbell) in both hands. In one controlled motion, swing the kettlebell up into the air so that it is eye level and then return to your initial squat position.
Push up shoulder tap: Complete one push up and then, once you push back up, touch your right hand to your left shoulder and then your left hand to your right shoulder. You should be squeezing your core tight the entire time during this movement.
Plank jack knee tuck: Start in an upward plank position and then jump both feet outward as if you were doing a jumping jack. Bring them back together and then, with your core tight, bring your right knee towards your chin and then your left knee.
High knees: Start in a standing position and then jump with your left knee in the air and then quickly switch over so that your right knee is in the air. The goal is to get your knees to go as high as possible and to keep the “jumps” quick and controlled.
Dumbbell side lunge and touch: Stand straight up and place a dumbbell in your left hand. Bring your right leg out so that you are in a side lunge position and then tap your left hand and the dumbbell to the ground. Return to standing position and repeat on the other side, making sure your opposite hand takes ahold of the dumbbell. When you lunge to the right, the dumbbell should be in your left hand and then you lunge to the left, the dumbbell should be in your right hand.
Skull crusher in bridge pose: Get down in the ground with your knees bent and dumbbell in both hands. Squeeze your glutes tight and lift your butt up so that you are in a bridge position. Stay in the formation and bring the dumbbell overhead. Bend your elbows and lower the dumbbell close to your face and then bring it back up. You should feel your triceps working!
Single leg deadlift: Stand straight up and slowly bend at the waist and touch the ground with your right hand while lifting your left leg waist-level up into the air. Return to a standing position and repeat on the left side. This move should be done slowly so that you are using your abs to pull you back up and your entire body should remain straight.
Low jack split lunge jumps: Stand straight up and then jump both legs out, as if you were doing a jumping jack without the arms. Then, jump your legs back together and then bring your left leg forward and then your right. There should be three jumps total: low jack jump, left leg forward lunge jump and then your right leg forward lunge jump.
Just a friendly reminder to myself….
Top: Target//Leggings: Forever 21
Oh, and this tabata workout takes exactly 32 minutes, but I rounded down to 30 to make things easier. Thirty minutes just sounds better, doesn’t it?
Q: Are you good at listening to your body? How many rest days do you take each week? >>Lately, I’ve been taking 2 rest days, 1 yoga day and 4 days of doing strength/cardio training, but I’m also pretty flexible with that schedule.