A couple of days ago, Kara, Doha, and I did a nice workout. It was two simple circuits with a tabata at the end. But it was a little too easy… so I wanted to kick it up a little bit today, but keep the same format. We are (or at least I am) really enjoying the 2-circuit workouts with tabata finishers lately. Those last 4 minutes really make you dump the rest of your energy — my heart rate stays high for about an hour after we finish. That’s my favorite part; I’ll be home and cooking dinner, and peek at my heart rate monitor to see that my HR is still in the 90-100 range. Heck yeah, extended calorie burn, baby!
So this workout has two circuits, with some more intense moves than we did on Monday, and 4 repetitions of each circuit instead of three. WOO!
Circuit 1, repeat 4 times
- Inch worms (x10) – walking your hands out, and walking your feet back up is one rep.
- Dumbbell flyes + situp on a body ball, two 8-lb dumbbells (x15) – as you bring your arms together at the top of the flye, do a simultaneous crunch on the body ball.
- Pilates heel taps (x15)
- Dumbbell press on a body ball, two 15/20-lb dumbbells (x15)
Circuit 2, repeat 4 times
- Concentration curls, 12 lbs (x10 each arm)
- Single-leg tricep kickbacks, 8-10 lbs (x10 each leg)
- Superman rolls (x10 – 5 in each direction, alternating) – see if you can do this without laughing! I know I’m going to giggle.
- Dumbbell pull/drag + hop over the dumbbell (x5 each arm) – alternate which arm you use
Tabata Finisher, 4 minutes
Do each exercise for 20 seconds at high intensity. Push yourself! You get a tiny 10-second break before switching to the next exercise. It will take 2 minutes to finish the first round… repeat it again for a total of four minutes.
- frog jumps in place
- bicycle crunches
- arm circles with 3-lb weights (think of those tiny circles you used to do for gym class — and add some weight to make it tougher)
- X hops (jump forward, backward, left, and right… repeat)
I’m pretty excited about this workout. It looks a little bit silly and fun to me! Let us know if you try any of our weird moves. Happy Hump Day!