Betty Rocker's 30-Day Challenge Day 5: TABATA CARDIO

Make Fat Cry Challenge

Workout
Tabata A: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times. (total of 4 minutes)
1- Hop Overs 
- find a line on your floor (or use your mat) and hop over it - throw your leg behind you - make this an explosive movement and use your arms for momentum
2- Mountain Climbers 
- come into a tall plank position with your shoulders directly over your elbows and wrists - start to run your knees towards your chest - you can slow it down or raise your hips to take a break. MOD - you can modify these by standing and doing high knees (drive knees up to your hands at hip level)

Tabata B: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times. (total of 4 minutes)
1- Jump Squats 
- with your feet hip distance apart, squat down and then explode up into a jump - land lightly on your feet - make sure when you squat you aren't leaning forward - keep your chest up and head lifted - pretend you're sitting on a chair - if you need a break, do full body extensions by squatting down and touching the floor and then stand and reach up
2- Suicide Runs 
- set 2 markers on the floor - start at one marker and run as fast as you can to touch the other marker - repeat - set them closer together to make it a shorter run - I suggest having them 8-10 feet apart

Tabata C: 20 seconds of move 1, 10 seconds rest. 20 seconds of move 2, 10 seconds of rest. Repeat the entire set 4 times (total of 4 minutes)
1- Burpees 
-squat down, place your hands on the floor - make sure your shoulders are in line with your wrists - jump your feet back and do a push-up - jump your feet to your hands and then explode up into a jump - MOD by stepping back instead of jumping - take out the jump at the end - leave out the push-up or drop your chest to the ground
2- Russian Twists 
- this is a core move for the obliques - you may use a weight, water bottle or just your body - balance on your sits bones, lift your feet, and rotate side to side with your upper body - you can also put your feet gently on the ground - keep your chest lifted the entire time

Comments

Post a Comment

Popular posts from this blog

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more

Most Popular Anti-Aging Skin Care Ingredients

Image
Now I look for these ingredients in my skincare to test and review. They are very important for great skin. And I have learned so much about ingredients and what to look for in a great product. This is a list so you can understand the ingredients to look for. Watch for my reviews and you will see all these ingredients are in the products I test. Anti-aging skin care…it seems as though every magazine you read or every site you go to on the Internet is talking about it. After all, isn’t that why you came to my blog? Today, there are some “hot” product ingredients that you will hear mentioned, but what do they actually do? I have put together some of the more popular ingredients below so you can be a bit more informed as you read down the product labels of your favorite anti-aging skin care products. • Alpha Hydroxy Acid  – this ingredient is very popular in products offering exfoliation and/or chemical peels. These acids can be natural or synthetic and are very potent. In fact,
Read more