Happy Friday! It’s Tabata Time!

I feel that often Tabata style workouts are overused. And people string like 20 exercise together using the intervals and overdo it.

HOWEVER, occasionally, I think Tabata can be integrated into your training routine.

For instance, yesterday I added in a Tabata style workout to force failure and burnout.

It was a short quick workout, but boy was it a doozey. Not every workout has to be an hour to get results.

Actually as I’ve said before, often shorter workouts get you way better results than spending hours in the gym.

If you are interested in a full-body burn out Tabata Workout, try the one below!

Tabata Time Workout

Set a timer for 8 rounds of 20 seconds of work, 10 seconds of rest. Complete 8 rounds of those intervals on each exercise before moving on. Rest 1-2 minutes between exercises.

Make sure to complete as many reps in the 20 second intervals as possible. You do not get as much benefit from this workout if you rest during the work intervals. It is better to keep regress the move than to rest. It is all about doing as many repetitions as possible in the time allotted even if all you can do at the end is push ups standing against the wall.

The point is to reach failure and keep going!

EXERCISES:

20 seconds Push Ups
10 seconds Rest

1-2 minutes Rest

20 seconds Jump Squats
10 seconds Rest

1-2 minutes Rest

20 seconds Alternating Overhead Dumbbell Presses
10 seconds Rest

1-2 minutes Rest

20 seconds Rowing
10 seconds Rest

1-2 minutes Rest

20 seconds Balance Crunches
10 seconds Rest

Walk around and roll out and cool down.

As you fatigue, regress each movement so that you can keep moving the entire time. If you stop moving during the 20 second work intervals, you aren’t going to get as much out of the workout!

Because You Can Never Know Too Much

The moment you think you know everything, you are in trouble.

Because you can never know everything and the second you stop learning, you will be left behind.

That is why I’m constantly looking for things to enhance my training and workout routines. I always want to be learning and growing to make my workouts better and more efficient.

I mean…Why wouldn’t you want to be better?

Why wouldn’t you want to be more efficient or find something that works and makes your life even easier?

I would!

Here are some great exercises and tips to help you continue learning and growing this week!

1. Here are 10 Suspension Trainer Exercises to work your entire body. These exercises are all core focused and many of them will strengthen your backside. So if you are having neck, shoulder, back or hip problems, you need to try these suspension trainer moves.

suspension-trainer-exercises

2.I think one of the hardest areas of our body to work when we don’t really have any equipment is our back. Here are 5 Equipment-Free Bodyweight Back Exercises. All of these are must-do moves if you sit at a desk all day and want to remain injury free!

equpiment-free-back-exercises

3. The Deadlift is one of my favorite moves because it works your entire posterior chain, which, let’s face it, we all need to work because we sit way too much during the day. And the thing I love about deadlifts is there are a ton of variations to work your back and legs in different ways! Check out these deadlift variations.

deadlift-variations

4. Often when people want to work their core, they turn to crunches. And crunches can be “fun” but really, in general, they are pretty useless. This 30-Minute Core Workout, works the big muscles of your core and gets your heart beating to really burn some calories and create a strong core. It includes some of our favorite moves like the Turkish Get Up, Crawl with Pull Through and Sidewinders.

core-workout

5. If you’ve upped your mileage this summer or are training for a race, you need to make sure to take care of your body so you don’t get injured. These dynamic stretches for runners will help improve your mobility so that you stay injury free. These are quick and easy to do right before your run!

stretches for runners

6. Can you tell I’ve been very focused on upper back, shoulder and neck pain recently!?! Maybe because it is such a common problem since too many people sit hunched over a computer all day and then try to go workout without doing anything to first improve their posture (aka stretch and activate). Here are 5 great foam rolling moves you should be doing if you have a desk job.

foam rolling moves for upper back, neck and shoulder pain

7. And finally here are 25 Core Training Exercises. They are broken down by equipment so that you have bodyweight, slider, sandbag, and resistance band exercises.

core-training-exercises

What have you researched and learned recently to make you better? How are you constantly changing and growing?

Have we talked about CONSISTENCY before?!?

Just like one bad day of eating or one missed workout isn’t going to hurt you, one good day of eating or one great workout isn’t going to make the difference either.

If you are inconsistent, you aren’t going to achieve great results.

It’s as simple as that.

Success comes with consistency!

It doesn’t matter how “good” your diet was this past week, if you don’t keep it up.

Honestly, I would rather someone made small changes they could stick with long-term, than huge changes that only lasted a couple of weeks.

Because, even though the drastic changes will yield quicker changes and more instant gratification, they won’t yield long-term results.

Results comes from consistency.

Especially TRUE RESULTS.

Yea if you want to lose weight on the scale, you can really deprive yourself for a week and get “results.”

Yea your weight will go down, but you won’t really have changed your body composition or have improved your health.

Just like a couple of weeks of working out won’t really improve your strength or mobility. They may make you sore, but they won’t create LASTING CHANGE.

And while programing is an important piece of this, even the best laid plans and the best prepared programs won’t do you any good if you aren’t CONSISTENT.

But consistency is the hard part because life always wants to get in the way.

There will be hundreds of thousands of excuses you can come up with to slack on your program.

That’s life.

So you’ve got to find something that keeps you on track. That keeps you honest with yourself about whether or not you are actually truly following the program you set out to do.

I’ve found that ACCOUNTABILITY is key to CONSISTENCY.

Whether you hold yourself accountable by setting up a food log and writing down your workouts or by hiring a trainer and getting friends involved (or maybe even all of the above), you’ve got to find a way to hold yourself accountable.

So stop letting yourself off the hook because you did a few good days OR beating yourself up because you “slipped up” one day.

CONSISTENCY is key! And it is most easily achieved when we hold ourselves ACCOUNTABLE.

Happy Friday! Go out and work toward what you want today! Don’t wait till Monday!

The HANDSTAND

I love that feeling of mastering something new – of learning to move my body in a new way.

I love that feeling when something clicks and that new mind-body connection develops.

It is just so empowering!

And two fun skills I enjoyed mastering were the freestanding handstand and the one-arm handstand.

how-to-do-a-handstand

There is just something so fun about  handstands. There is also something ridiculously challenging about handstands.

With handstands we are required to balance on our hands. Doesn’t seem like it would be THAT BAD right!?!

But think about how hard it can be to balance on your feet…feet we’ve walked on and “balanced on” since before we were two years old.

Sometimes we can’t even do that.

And now we are asking our body to balance on our hands? Hands that we rarely, if ever, have required to move and hold us.

When you think about it like that, you come to realize why handstands are so difficult.

They require a mind-body connection that most of us have never worked on. They also require a great deal of upper body mobility as well as upper body and core strength and stability.

So if you’ve never done a handstand, how can you work toward one?

And even if you don’t care about ever doing one, how can you reap some of the benefits of handstand work such as a better mind-body connection and more core and upper body strength?

You can do one of these HANDSTAND PROGRESSIONS – Here is How to do a Handstand.

Whether you’re a beginner who’s never attempted a handstand or you’re so close but just can’t seem to take that last step toward the freestanding handstand, we have a handstand variation to help you out.

Many of these are great isometric moves you can even use to build core stability!

And if you’ve mastered the freestanding handstand and want to take on a new challenge, try these one-handed handstand progressions!

Anyone else love Handstands? What bodyweight skills have you been working to master?

Recovery Workout

Often when I say a day is a “recovery” day, they think it means easy and worthless.

But recovery doesn’t mean easy and it is ABSOLUTELY NECESSARY! And it doesn’t even mean simply taking the day off.

Recovery can be active!

No recovery workouts may not be the most challenging thing you’ve ever done and no it won’t make you want to pass out and puke, but it may be even more important to your progress than any of your super challenging workouts.

Recovery workouts improve your mobility and stability to help you build a strong base so that you can lift more and work harder during your intense training sessions.

Below is one of our Recovery Workouts to make your body feel better and move better!

Recovery Workout

isometric-workout

WARM UP:
Roll out and stretch.
Here are some of our favorite stretches.

WORKOUT

Do both circuits below.

Set a timer for 5 minutes for the first circuit. Work at 60-75% of your maximum effort.

CIRCUIT #1:
Locomotion – Jog, shuffle, carioca, skip, backpedal, butt kickers, crawl…Move around at a steady, consistent pace.

Then grab some water and move on to Circuit #2.

Complete 3-5 rounds of the circuit below. Hold each pose for 30-45 seconds. Rest as needed between rounds.

CIRCUIT:
Warrior III
Scapular Wall Hold
Handstand Hold
Crescent Pose
Table Top Bridge

COOL DOWN:
Roll out and stretch.
Here are our favorite foam rolling moves…Especially if you have a desk job!

What is your favorite active recovery workout? How do you keep your body mobile and healthy?

SIDE NOTE: We love our barrels! Here are some great exercises you can do with this random awkward piece of equipment!

Monday Motivation – Be Greater Than Your Excuses

Life – It is truly one big excuse.

Something can and will always be getting in the way, making your goals more complicated and difficult to accomplish.

Basically what I’m telling you is there will always be excuses and reasons NOT to do something.

The question then is…How bad do you want it?

Because if you really want it bad enough, nothing will hold you back and you will find a way to accomplish your goals.

If you aren’t dedicated to your goals, any excuse will cause you to fail.

And I’m sure right now a few of you are shaking your head and telling yourself…”But I really don’t have time/money/resources/knowledge…whatever to accomplish my goals and I really REALLY want to.”

Uh sorry…But you are LYING TO YOURSELF and making excuses.

And to some extent all of those excuses are valid. They all are reasons why you can’t accomplish your goals. They are all barriers and hurdles that you have to overcome if you want to succeed.

The point is, if your desire is strong enough, if your plan is good enough, then those excuses are just that – merely hurdles that you can overcome.

Notice that I said DESIRE and PLAN.

Because motivation will only keep you going for so long that you need to create a plan to help keep you on track when the excuses build and you want to stop moving forward.

Wait…So I said if you want it bad enough you won’t give into your goals yet I also said that motivation isn’t enough and that you need to have a PLAN.

YUP!

If you want it bad enough, you will create a PLAN that will not allow excuses to derail your progress.

You will create a meal prep plan that doesn’t allow you to give the excuse that you are too busy or stressed to cook. And you will create a workout program that is convenient and quick that fits your crazy, busy schedule.

You will create a plan that address your excuses instead of using your excuses as a way to get out of doing what you know you truly want to be doing!

Because when you really want something, you PLAN for success!

So what’s your plan for this week? How are you going to be greater than your excuses?

P.S. A huge thanks to everyone that came out to celebrate our Grand Opening on Saturday! Had so much fun! Here are some pictures from the event…

costa-mesa-personal-trainer

The Redefining Strength OFFICIAL Grand Opening!

Felt like a chicken with my head cut off this week running around finalizing everything for the grand opening Saturday…but it will all be worth it!

This coming Saturday, August 16th, Redefining Strength is hosting an official Grand Opening celebration.

turkish get up endurance workout

At 9:30 am on Saturday, we will be hosting a FREE bootcamp. The workout is open to anyone and everyone who wants to come. We will play around with barrels, sleds, pulleys, monkey bars, ropes, rowers and well all the other toys we have!

barrels and endurance work

Then following the workout, at 11 am we will be hosting a small health fair with local Orange County vendors. We have Lorna Jane, My Fit Foods, Sportkini and many other great companies joining us! The event is totally free and open to everyone.

So if you are local to Costa Mesa California, come by on Saturday and have some fun and meet some great people!

Click here for some more information if you are interested in stopping by.

metabolic mondays

Get Comfortable Being Uncomfortable

Most of us do not like trying new things or changing up our routine.

We like things the way they are EVEN if we don’t truly like things the way they are because we are, to some extent, COMFORTABLE.

But if you want to reach your goals, you’ve got to do things you aren’t comfortable with. You’ve got to do things DIFFERENTLY!

You’ve got to be willing to TRULY try new things. You’ve got to stop making excuses as to why you can’t do something or why something doesn’t work when it is really just that you don’t want to change or do things differently.

You don’t want to sacrifice or be uncomfortable. But you’ve got to get comfortable with being uncomfortable and putting yourself outside your comfort zone if you want success.

You’ve got to do things you don’t want to do.

And sometimes you have to make sacrifices. Because getting a different result than you’ve been getting means you have to do things differently – it means CHANGE.

So how do you change when we are so resistant to change? How do you get comfortable being uncomfortable?

You have to take a step in a different direction.

It may be a big step or a small step, but you’ve got to do something you know is good even if you don’t want to.

Sometimes it means jumping in head first and just sucking it up. Other times it means making the smallest, least scary, change first.

In situations where you have lots of support and accountability, it may be easier to jump in head first. If you are going it alone, you may find that any drastic changes create backlash so taking a small step and adjusting to that first works better.

Either way though, you must first recognize that part of the reason it is hard to move forward is because it is uncomfortable.

Once you accept that you will need to be uncomfortable, you can general force yourself to do new things – whether it is a big step or small step forward, it is still a step forward.

And the best part is, when you get over that initial fear and JUST DO IT, new things become way less scary and uncomfortable.

So get comfortable being uncomfortable and take that step forward toward your goals!

Partner Exercises, Workouts, Isometrics and More

Start your week off right with some new workouts, exercises and tips. Check out these posts:

- Three Fun and Challenging Partner Exercises – Sometimes you need a good laugh as much as you need a workout. Try these partner exercises and have some fun as you get your sweat on!

partner exercises

- Build Up Your Endurance Workout – Building endurance doesn’t have to mean running on a treadmill or elliptical for 30 minutes or more. If you get bored with steady-state cardio, but need to improve your endurance, try this circuit workout!

workout

- The Superman Exercise - Often we get very focused on working the front of our core, our abs, because we want a six pack and we ignore our posterior chain. But the Superman exercise is a great way to work our backside and help us prevent and alleviate low back pain! Here’s how to do the move and other variations!

superman exercise

- Circuit Training Workouts – Circuits are workouts where you perform one exercise after another back-to-back. They can help you build strength and burn fat. Check out these great circuit training workouts!

circuit training

- Best Glute Exercises – I LOVE LOVE LOVE butt workouts. I love when my legs are sore and I especially love when my glutes are sore. Here are some of the best glute exercises…And you may be surprised to find that deadlift isn’t one of them. While I LOVE the deadlift, it doesn’t actually activate as many gluteal fibers as the hip thruster does!

best glute exercises

- The Towel Taz – I love cardio exercises you can do anywhere with only very basic equipment. And the Towel Taz is just such a move. It works your entire core and elevates your heart rate. Check out these three basic Towel Taz variations. Grab a big blanket or towel and get moving!

towel taz

- 20 Isometric Exercises - Isometrics are a great recovery tool to help you improve your mobility and stability and prevent injury. Check out these 20 great isometric exercises and stretches to help you move and feel better!

isometric exercises

Have a great week and have some fun!

 

Interval Training – 20/20/20 Workout

Tabata training is a very popular type of interval training these days, but 20 seconds on, 10 seconds off isn’t the only type of interval training you should be doing.

While a work to rest ratio of 2 to 1 is great, you could make that 2 to 1 interval, 40 seconds of work, 20 seconds of rest.

You can also do a 1 to 1 interval of 30 seconds of work, to 30 seconds of rest.

Or a 1 to 2 interval of 20 seconds of work to 40 seconds of rest.

Really the options are endless – it all really depends on what energy system you want to work and what you want to get out of your interval training.

For instance, endurance will require longer work intervals while power will require shorter work intervals with longer intervals of rest.

Whatever you want to accomplish, there is an interval for that.

Below is one of our favorite interval workouts – The 20/20/20 Metabolic Workout!

20/20/20 Metabolic Workout

20-20-20-workout

WARM UP:
Roll out and stretch from head to toe.

WORKOUT:

Complete 5 rounds of each circuit. Rest 1-2 minutes between circuits.

CIRCUIT #1:
20 seconds Burpee Sit Thrus
20 seconds Heavy Bag Carry
20 seconds Rest

CIRCUIT #2:
20 seconds Slam Bag Shouldering
20 seconds Plank Wipers (or a simple plank hold variation like the slam bag one shown above)
20 seconds Rest

CIRCUIT #3:
20 seconds Tsunamis
20 seconds Lateral Shuffle
20 seconds Rest

CIRCUIT #4:
20 seconds Dot Drill
20 seconds Snow Angels
20 seconds Rest

CIRCUIT #5:
20 seconds Rower
20 seconds Dip Hold with Leg Raises
20 seconds Rest

COOL DOWN:
Walk around and let your heart rate come down. Roll out and stretch from head to toe.

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