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1/30/2021

Spice up Your Fitness Routine

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​To lose weight and or change your body composition means you have to be willing to mix things up. 

A walk at 60% heart rate for 30-60 minutes a day is not going to cut it. You have to be willing to sweat, to pant, to feel the burn. 

Mix it up ... use HIIT (High Intensity Interval Training) training or Tabata intervals  ... interval training is a great way to lose fat but everyday would be too much ... and could lead to overuse injuries. 

I suggest you mix up your intensities between high and low as well as mix up the type of movements you do. Cross training helps avoid injury. Always include functional activities inside your workouts and warmups or cool downs.  

For example, you could do one day hard, one day easy. You could include heavy weightlifting, restorative yoga, and cycling at various intensities as part of your weekly routine. 

Variety, it is the spice of life!

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1/15/2012

"Tabata This" Workout

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1/15/2012

"Tabata This" Workout

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Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


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1/7/2012

Put it all together!! A combo of the Challenges over the holiday season!

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25 high knee runs
15 jump throughs or groiners (remember hands on the
floor,squatting frog position, step or jump back
... 15 shoulder presses
50 toe taps
20 lunges 

50 jacks
20 push ups
20 Lateral Jumps ( or skiers)
20 side
plank ( add straight leg lift -- if you can) 10 per side
20 volleyball
sets
20 bycycle crunches
20 glute kicks ( each side)
50 Burpies

15 Wide leg squat ( can add jump - heals together)
15 in and outs or
v-sit ( for the abs)
50 Jumping Jacks
20 mountain climbers
20 frog
Jumps

Have fun!

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12/20/2011

Another Great Workout - Dec 20, 2011

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 Circuit 1
Weighted Squat 2 sets of 15 
Side squat 2 sets of 12
 Circuit 2
 Push up     2 sets of 15 
 15 jog in spot /3 squats ( alternate jog and squat) 1 minute  
Circuit 3
 Bicep Curl with Squat 2 sets of 15
 Hammer Bicep Curl with lunges 2 sets of 15
Circuit 4
 Prone Rows (Reverse grip to hit biceps if needed)  2 sets of 15
 Mountain Climbers 1 minute
 Circuit 5 
 Linge & Twist (While holding a dumbbell) 2 sets of 12 
Side squat 2 sets of 15  ( can put the weight down and pick it up)
Circuit 6 
Bent Over Rows 2 sets of 15 
Running - High Knees  1 minute
Circuit 7
Dumbell Flyes 2sets of 15 
Crunches of choice 2 sets of 20
Circuit 8
Jumping Jacks 1minute
Donkey Kicks 2 sets of 15 per leg

Do the Circuit once or twice or maybe even three times!!! Push yourself!! I know you can!

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10/7/2011

Bootcamp Style Workout!!

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10/7/2011

Bootcamp Style Workout!!

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Here is a great workout routine for you to do at home or with a friend while I am away.... Have fun... and Push yourself!!

Warm-Up: 5-10 minutes

8 push-ups (modified or  regular)
8 reverse lunges on each side
8 floppy burpees (use regular
burpees as a modification.)
1-2 minutes rest

Tabata’s: Each Tabata
needs to be completed for 8 sets (or 4 minutes total) For example in #1: 20
seconds of squats, 10 sec rest, 20 sec mountain climbers, 10 sec rest, 20 sec
squats, 10 sec rest, 20 sec mountain climbers, and so on until you reach 4
minutes (8 sets.) ALLOW 2min rest after each numbered Tabata

Tabata
#1:
squats
mountain climbers

Tabata #2:
bicycle  crunches
v-jumps

Ladder: Perform 8 reps of each (8 inchworms &
8 tuck jumps,) then 7 reps each, then 6 reps and so on until they reach 1 rep of
each exercise. As fast as possible with proper form. (1-3 min rest when
done.)

stationary inchworms
standing tuck jumps or jacks

 Glutes  kicks: 1-2 sets depending on time (allow 45 sec rest between sets)

Abduction: 30 sec full range of motion & 30 sec in the top half of the range
of motion (left leg)
Abduction: 30 sec full range of motion & 30 sec in
the top half of the range of motion (right leg)
45 sec Fire Hydrants (left  side)
45 sec Fire Hydrants (left side)

Core: 2-3 sets  (4  min/set)
30 sec Jack-knife crunches– left leg straight
30 sec Jack-knife
crunches – right leg straight
30 sec rest
30 sec reverse crunches
30  sec plank
30 sec rest
30 sec quadruped left ( on all four - opposite leg and arm out)
30 sec quadruped  right
60 sec rest

Cool Down and Stretch 5-10 minutes
Awesome!! You Kicked Butt!!

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    Coreen is a Personal Trainer and Lifestyle coach who loves to share Health and Wellenss information to help motivate others.

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