Workout 4 - Full Body Workout / No Equipment Workout
Here is a workout for the holiday season!
This 24-minute high intensity workout is designed as 7 different tabatas; each consisting of 2 different bodyweight exercise that can be done in your hotel room, bedroom or lounge room. Or if you only have a small amount of time, simple complete 1 or 2 or the bodyweight tabata for a quick workout.
For a full body workout complete this tabata bodyweight workout in one session, or done as seperate workouts to can choose to focus on a butt and legs workout, core workout, upper body workout.
Each of these tabata workout lasts four minutes and 20 seconds (with 10 seconds of rest in between each set). If you don't have a tabata timer complete 14 reps of each exercise with 10 seconds rest before completing the following exercise for 14 reps x 8 sets.
High-intensity interval training (HIIT), such as tabata workouts, has more impact on both the aerobic and anaerobic systems, so what are you waiting for, let's HIIT it!
1. Air Squats / Alternating Curtsy Lunge
* Some exercise during pregnancy need to be modified or avoided. Lunges can sometimes cause discomfort during pregnancy, instead modify the movement by bringing the feet closer together or avoid completely if still uncomfortable.
2. Hip Thrusters (with the barbell. Use a chair to support your back) / Jumping Calf Raises
3. Deadbug / Lying Side Leg Lift
* In the second trimester of pregnancy avoid exercising while lying flat on your back. The weight of your uterus puts pressure on a major vein called the vena cava, which can reduce blood flow to your heart and may diminish blood flow to your brain and uterus. This can make you dizzy, short of breath, or nauseated.
4. Step up Knee Raises / Push-Ups
* If pregnant or postnatal it maybe more appropriate to do incline push-up against a wall.
5. Tricep Dips / Bird Dog
The bird dog exercise may need to be modified or avoided during pregnancy. Instead standing with your back against a wall slowly raise your foot of the ground (bending at the knee) until 90 degree, repeat on opposite side.
6. Side Oblique Crunches / Standing Cross Body Crunches
Complete a warm-up & dynamic stretches before beginning the workout.
Make sure you know how to perform each exercise correctly.
Workout 3 - Butt & Core Strength
Complete 3 Rounds:
Single Leg Glute Bridge x 1 Minute (Right Leg)
Plank x 30 Seconds
Single Leg Glute Bridge x 1 Minute (Left Leg)
Plank x 30 Seconds
The idea of this workout is to complete as many burpees as possible in the first minute before moving onto the next exercises, finish and repeat 3 rounds in total, one after another. No rest for our fitter peeps, otherwise a 1 minute rest between each round.
Try recording how many burpees completed in the first round and sustain that number throughout each round. Over time, as your fitness improves, aim to increase total number of burpees.
Find Burpees easy, try adding intensity by jumping as high as possible with each burpee, or jumping onto a weight plate or adding a box jump. Still too easy? Do a strict push-ups too.
Find Burpees tough? Then simply do a small jump or stand-up, and as you come down to the ground step the legs out in a slow and controlled movement, at this point you can go onto the knees. Ensure that the core is stabile, back and glutes are engaged, switched on, and no doming occurs at and around the bellybutton - this is especially important for mums exercising.
To add intensity to the Glute Bridges add weight, such as a kettlebell, dumbbell, weight plates or barbell can be placed on the hips while doing the Glute Bridges.
Planks for Mums exercising is not always recommend and depends on your stage of pregnancy or postnatal recovery. Consider the plank from knees only, and ensure that the core is stabile, back and glutes are engaged, switched on, and no doming occurs at and around the bellybutton. Any doming or discomfort - stop immediately. Alternatively mums exercising will find this exercise video by Michelle Kenway, explaining how to activate your deep abdominals and demonstrating safe exercises of mums, such as Heel Slides, very useful.
Also, if you are a mum with any type of concerns with your diastasic recti - abdominal separation, burpees are not recommend, and instead there are a myriad of alternative exercises that are better and more safe for mums. Please contact me if you would like suggestions.
Diastasis Recti Exercises - Physical Therapy Diastasis Repair Exercises
Workout 2 - Tabata
When it's cold and I need to warm up and am looking for a workout to do indoors, I turn to a Tabata-style workout of 20 seconds work and 10 seconds rest for 8 sets protocol.
Here is a winter workout to get the blood flowing, improve fitness and has weight loss benefits.
Tabata workouts are to be completed at maximal effort, so go hard, go fast, go crazy, (but don't compromise form).
Round 1 - Sprinting on the spot (and I mean sprint - fast - using everything you've got - fast with the legs and arms!
Round 2 - Squats
Round 3 - Sprinting on the spot ( just like round 1 - maintain the intensity!)
Round 4 - Push-Ups
Round 5 - Sprinting on the spot
Round 6 - Alternating Lunges
Round 7 - Sprinting on the spot
Round 8 - Sit-Ups
Depending on your fitness level, attempt to complete this tabata style workout 3 to 6 rounds with approximately 2 minutes rest between rounds.
This workout can be done with bodyweight or by adding weights, such as kettlebells, barbells, dumbbells,or medicine balls.
Remember to warm-up and stretch once the body is warm.
Tip - Use 5 each of the above exercise to warm up - done at a slower past to allow your body to become warm.
Don't have a tabata timer app? Here is one I use.
Workout 1- EMOM
Don't under estimate this little heart starter all body workout routine.
This no equipment EMOM is about intensity!
Aim to complete the burpees and squats as fast as possible, the plank is essentially your rest.
8 Minute - Every Minute On Minute (EMOM)
Start with 5 Burpees, move immediately into 10 Squats and then hold a plank for the remaining minute.
Keep an eye on the time, and use it to track your progress and to motivate a sense of urgency. From round to round aim to finish the burpees and squats at the same time resulting in a similar amount of time to hold the plank.
After 8 minutes (8 Rounds) finish with a 400 metre Run.
Change the number of Burpees and Squats to suit your current fitness level. For example, if you find you're unable to complete the Burpees and Squats within the minute, therefore leaving no time to hold a plank, change the workout to: 3 or 4 Burpess, 6 or 8 Squats with remaining time to plank. Alternatively you can increase the difficulty and intensity of this no equipment workout by increasing the number of Burpees and adding equipment, such as kettlebells and a barbell and doing kettlebell goblet squats or barbell front squats.