Fitcoach99’s 30 Minute AMRAP Home Workout

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AMRAP (As many rounds as possible) Workout – Time Limit: 30 minutes (Pressed for time? Do it for 20 minutes)

  1. Dumbbell Chest Press (use exercise ball as bench) – 12
  2. Reverse crunches – 20
  3. Burpees – 10
  4. Chest – Dumbbell Flye-  12
  5. Scissor Kicks – 20
  6. Jumping Jacks – 40

Bronze – 4 rounds

Silver – 5 rounds

Gold – 6 rounds

For the dumbbell exercise, be slow and controlled, at least 2 seconds on the concentric movement, 2-4 seconds on the eccentric movement.

 

Meal Plan for the day

Breakfast

1 egg; 3 whites

½ cup of oatmeal (measured dry)

Sliced avocado (about ¼)

Snack 1

Turkey Jerky

Lunch

Turkey burger on whole grain Bun

Tomato slice

Apple

Snack 2

Celery and Hummus

Dinner

4oz wild salmon

2 cups mixed greens

Homemade dressing

½ sweet potato

Total Calories: 1358

Macro ratio C-31; P-36; F-33

Saturated Fat: Under RDA

Sodium: Under RDA

Sugar: – Under RDA

Posted in WOD   

Tabata Workouts: 4 minutes, 20 seconds Trumps An Hour On The Treadmill?

tabata
Let’s enjoy an exception to the usual disappointment of things being too good to be true.  If this is the first time you’re hearing of Tabata workouts, listen up!

Let’s answer the easy question first: What is a tabata workout?

From Active.com’s Fara Rosenzweig “Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.”

In case you were distracted reading that, let me reiterate those results. Group 2, the high intensity group following the Tabata workout, worked out ONLY 4 days per week, each workout lasting ONLY 4 minutes and 20 seconds. That’s incredible! And, group 2 show dramatically higher gains for both their aerobic and anaerobic system.
If you think time is the biggest reason you don’t exercise, you literally have no excuse not to try this. The mere idea of getting more out of 4 minutes and 20 seconds than what you got out of an hour in the past has to be the most exciting fitness news since Richard Simmons had us sweating to the oldies!

For examples of Tabata workouts (we put a few movements together for a workouts that 24 minutes or less), check our WOD’s (you can sort by that category from the mainpage).

Trying to lose weight? To dramatically improve your chances of success, check out our online coaching page.

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To read the full article, visit http://www.active.com/fitness/articles/what-is-tabata-training

For more on Tabata workouts, visit http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata

For other ideas on Tabata workouts, visit: http://www.popsugar.com/fitness/Printable-Tabata-Workout-23498981

Fitcoach99’s AMRAP WOD + Meal Plan

wod

AMRAP (As many rounds as possible) Workout – Time Limit: 20 minutes

  1. One arm bent over dumbbell row – 12 reps (each side)
  2. Jumping Jacks (fast) – 40
  3. Crunches – 25
  4. Bent over dumbbell reverse fly – 12 reps
  5. Burpees – 10
  6. Bicycles (Abs – 20)

Bronze – 3 rounds

Silver – 4 rounds

Gold – 5 rounds

For the dumbbell exercise, be slow and controlled, at least 2 seconds on the concentric movement, 2-4 seconds on the eccentric movement.

 

Meal Plan for the day

Breakfast

1 egg; 3 whites

½ cup of oatmeal (measured dry)

Sliced avocado (about ¼)

Snack 1

Turkey Jerky

Lunch

Turkey burger on whole grain Bun

Tomato slice

Apple

Snack 2

Celery and Hummus

Dinner

4oz wild salmon

2 cups mixed greens

Homemade dressing

½ sweet potato

Total Calories: 1358

Macro ratio C-31; P-36; F-33

Saturated Fat: Under RDA

Sodium: Under RDA

Sugar: – Under RDA

Fitcoach99’s WOD

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Tabata workout – 20 seconds on, 10 seconds off, 8 rounds. Rest 1 minute between exercises. (Tabata stop watches available for free in your app store)

  1. Russian kettlebell swings
  2. Squat jumps (or body weight squats)
  3. Mountain climbers
  4. Forward lunges with bicep curls
  5. Jumping jacks

Total time: 24 Minutes

Good Luck!

Posted in WOD   

Fitcoach99’s WOD

wod

Tabata workout – 20 seconds on, 10 seconds off, 8 rounds. Rest 1 minute between exercises. (Tabata stop watches available for free in your app store)

  1. Burpees
  2. Dumbbell curls
  3. Scissor kicks
  4. Dips

Total time: 19 Minutes

Good Luck!

Posted in WOD   

Fitcoach 99’s WOD

Tabata workout – 20 seconds on, 10 seconds off, 8 rounds. Rest 1 minute between exercises. (Tabata stop watches available for free in your app store)

  1. Front Squats (weighted if doable)
  2. Kettle-bell Snatches (Right)
  3. Kettle-bell Snatches (Left)
  4. Plank (Advanced: one leg)
  5. Side lunges (Alternate)

Total time: 24 Minutes

Good Luck!

Posted in WOD   

Fitcoach99’s WOD 

Tabata workout – 20 seconds on, 10 seconds off, 8 rounds. Rest 1 minute between exercises. (Tabata stop watches available for free in your app store)

  1. Push-ups
  2. Mountain climbers
  3. Dumbbell fly
  4. High knees

Total time: 19 minutes

Good luck!

Posted in WOD   

Fitcoach99’s WOD

Tabata workout – 20 seconds on, 10 seconds off, 8 rounds. Rest 1 minute between exercises. (Tabata stop watches available for free in your app store)

  1. kettle-bell swings (Dumbbells can be used)
  2. 2. Goblet squats (hold kettle-bell or dumbbell in front)
  3. 3. Pike push-ups (substitute overhead press with light weight if you can’t do pikes)
  4. 4. Jackknife crunches

Total time: 19 minutes

Good Luck!

 

 

 

 

Posted in WOD