Sharing Workouts

Well after an 8 month break from posting here, I'm back! This time to share some workouts that I've been doing to build up cardio endurance as I rehab my hip back from a bout of bursitis (inflammation) that has sidelined me from running too much.

A few people have approached me about what kind of work outs I do and I figured this would be an easy place to share. Most of my at home or on my own workouts that I do I get from a good friend who is a fitness specialist working at a few different gyms. She is an amazing motivator. Other workouts I snag from the Internet and places like Pinterest and FitSugar.

My favorite cardio/body weight workout as of late is Tabata style workout. A tabata is a 4 minute block of effort, broken down into 8 rounds. Each round is 20 seconds of hard work and 10 seconds rest. I have purchased Tabata music from iTunes that has the countdown built in, or you can use an App like "Seconds" which has Tabata or Circuit timers you can program.

When I do a Tabata workout I keep track of how many reps I complete in each round, trying to constantly improve the number of reps I do in each round.

Here are 3 Tabata style workouts that I have done recently:

Exercise	Round 1	Round 2	Round 3	Round 4	Round 5	Round 6	Round 7	Round 8
Jumping Jack
Squat Jump W/ Heel Click
Push-Ups
Split Lunge
Burpee + Tuck Jump
Mt. Climbers
Skaters
Thruster + Tuck Jump (record pair)
Alternating V Ups

Exercise	Round 1	Round 2	Round 3	Round 4	Round 5	Round 6	Round 7	Round 8
Star Jumps
Dribbles
Skaters
Squat Jumps
R Side Plank
L Side Plank
R Side Crunch
L Side Crunch
Plank

H-HH-HHH + Tabata

H = Hard (40 seconds)
HH= Harder (30 Seconds)
HHH= Hardest (20 Seconds)
Rest 10 seconds
Repeat H-HH-HHH series
Tabata (8 Rounds)

Example: 1. Dribble, 2. Squat Jump w/ Heel Click, 3. Tuck Jump – Repeat those 3 again – Then complete 8 rounds of Squat 180 Jumps, then move on to Round 2

10 Min Treadmill/Elliptical Warm up

Round 1	Round 2	Round 3	Round 4
H –Dribble	H- Burpee	H- T Push-ups	H- 4 High Knees + 4 Mountain Climbers
HH – Squat Jump w/ Heel Click	HH- Push Up	HH- Side Plank (alternate)	HH- Skaters
HHH- Tuck Jumps	HHH- Thrusters	HHH- Side Plank w/ Pulse	HHH- Air Jacks
Tabata- Squat  180 Jump	Tabata- Single Leg Burpee (4 R/ 4 L)	Tabata- Tricep Dips	Tabata- Split Lunges

I am going to go through some of my stacks of workouts I have printed at home and share some more of my favorite at home workouts. All of these that I shared today can be done at home without any extra equipment (maybe a mat if you are working on a hard floor).

Thanks for checking in!