Weekend Warrior – 4/20

Hey guys,

Super small group last night, but NO excuses! Try to squeeze this workout in sometime this weekend if you can. The ENTIRE workout is 8 minutes, plus 2 minutes of abs. That’s it. You can give yourself 10 minutes this weekend, can’t you?

Here’s the scoop:

  • Tabata-Style (20 seconds at your MAX, 10 seconds rest)
  • 4 exercises in a circuit (each exercise will take 30 seconds including rest time)
  • 4 rounds total
  • 2 minutes each round = 8 minutes!

EQUIPMENT NEEDED:

  • Mat
  • Set of Medium Weights*
  • Set of Heavy Weights*
  • Tabata (interval) timer set to 20:10 (there are TONS of apps for free called interval timers you can use. If you don’t have an app, use your watch, a phone, an alarm clock, whatever you can think of!

*If you do not have weights, find something in your house! Cans of soup work, sometimes a gallon water jug (don’t drop it!). Get creative!

EXERCISES:

High Knees (weights optional): Simple. Jog in place with super high knees. If you use weights, they are in each hand, extended over your head. Try the first set with weights, and drop the weights in another round if necessary.

Frog Plank Jumps: Get into a full plank, hands and feet on the floor. Jump your feet in toward your hands and when you do, lift your hands OFF the floor and hold them in front of your torso so you are in a low squat. This movement is fast and simultaneous. As your feet touch near your hands, your hands come off the floor. Then place your hands back down and jump back to a plank. Repeat. Feel the burn in those thighs 🙂

Deep Squat / Overhead Press (heavy weights): Grab your heavy weights, one in each hand. Squat to the floor, touching your weights on the floor. Make sure you are lowering your butt to the floor and not just your arms! Press up to standing while you press your weights over the top of your head. Repeat.

Elbow Touches (medium weights): Hold one medium weight in each hand. Extend your arms out straight to your side, palms facing forward, then bend your elbows to 90 degrees (palms still facing forward with the weights) until your arms are shaped like goal posts. This is your starting position. DO NOT LOWER YOUR UPPER ARMS FROM HERE. In order for this move to be effective, you must keep your upper arms parallel to the floor and at shoulder height. When you get tired, the easy “cheat” is to drop them a little lower. FIGHT THE URGE! This move is super simple. All you’re going to do is bring both arms toward the center of your chest, trying to TOUCH your elbows to each other. This is a lot more difficult than it sounds, and few people are actually able to TOUCH their elbows. Your goal is to try, and if not to touch, to get really darn close. As close as your flexibility will allow. Again, arms come toward your chest, touch your elbows and bring arms back out to the goal post position on the outside. Elbows stay bent the entire exercise and weights stay in your hands.

ABS: We’re doing 4 rounds of abs today. 20 seconds on, 10 seconds rest. Total of 2 minutes.

Round 1: Toe Touch Leg Lifts / Straddle ThroughLay flat on your back, hands stacked on top of each other and over your head. Reach your left leg up toward the sky, touching the outer part of your shoe with your hands. Lower. Repeat on right leg. Lower. Then straddle both legs up simultaneously, reaching your stacked hands through your legs. That’s 1 rep.

Round 2: Toe Touch Leg Lifts ONLY

Round 3: Straddle Through Pulses still laying flat, straddle your legs, hands stacked over your head. KEEP your legs straddled for this entire round, reaching through your legs toward the wall in front of you. Pulse as many times as you can keeping your shoulders off the floor the entire 20 seconds.

Round 4: Toe Touch Leg Lifts ONLY

I’ll post our times later! Off to teach Saturday am class! Have a GREAT workout!

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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