Quickie Cardio

Hi There! So it's been a crazy week, with non-stop...well, everything! It's my first week back at work since Christmas, and I'm having a rough time getting into the swing of things. Today's workout is a way to break a sweat without leaving the house. I haven't had much time to drive to the gym, so I need a way to stay warm...with the weather getting creepily close to 0 lately. I haven't had time to take as many pics as I've needed to for this workout, so here goes. My philosophy is, being functionally fit and in shape should not take hours out of your day...who has time for that? I go to the gym to live, not live to go to the gym! This cardio workout uses just your body weight, but gets your heart rate going by using large muscle groups. 
Challenge: Each time you do the workout, add a round to each tabata set or 2 rounds for exercises that work one side at a time.. Example - 1st workout= 4x each set; 2nd workout = 6x total for rounds using one side at a time. Work up to 8x total. Enjoy this sweat fest!

Have fun with this. You'll really push yourself but the effort is worth it! If you've been following my tabata workouts, this will be a great change of pace. In order to keep progressing, you must keep your body guessing!

Have fun! 

Julie A.

 

Workout Wednesday:Tempo Training and how it works.

There are times when we work for every rep in strength training, and then there are times, when we mindlessly go through the motions. It's easy to do this with body weight, and resistance bands, and I'll admit...sometimes, I need a little help being mindful of my muscles working. That's were tempo training comes in. Tempo training forces you to use your muscles instead of momentum to do the work, so that you're focusing on the work of your muscles to do the job. Here's an example: Squat - instead of down, up, down, up think of this motion in phases and use a different amount of time for each segment. For example, 3 sec. to lower into parallel. 2 seconds to standing and 2 seconds at the top of the movement, contracting the glutes. Try it. You'll definitely feel the muscles working. It usually only takes about 3 or for exercises for a muscle group to get completely burnt out when done this way, but sometimes, it's good to shock your muscles, and this is one of the best ways to do it.Think quality over quantity.

Squats: keep knees and toes in the same directions, no pidgeon toes! Place hands in front of you  lower 3 seconds, stand 2 seconds, squeeze 2 seconds.

Push-ups: Even those of you who can do full push-ups may want to do the modified push-ups this time. Lower 2 seconds, push up 2 seconds, pause 3 seconds. This will help enable you to do more full push-ups, and get great abs.

Reverse Crunches: Zip up those abs and keep 'em zipped! Lower 3 seconds, Lift 2 seconds, Pause 3 seconds

Single-Leg Dead Lift: Find a focus point. This move was never meant to be rushed any way. If you're unsure, add resistance and try a stiff-legged dead lift. But most importantly , your back must stay straight, abs in!
Throughout the movement. If your back rounds, you've lowered too far. Lower 3 seconds, lift 3 seconds, pause 2 seconds. (Add that squeeze.)

Bicep Curls: Use tubing or weights for this one. Lower 3 seconds, lift 2 seconds, pause at the top 3 seconds...this is a killer with resistance bands.

Side Plank with Hip Dip: Zip it up! Lower 2 seconds, lift 3 seconds, pause 3 seconds.

I would love your questions/comments on anything posted on this page! Thank you for reading! And if you like what you see, share the love!
Exercise tutorials are available on http://www.acefitness.org/