So sorry for leaving you hanging on Friday. I had every intention of writing a Five Things Friday post, but there is a lot of coursework to get through for my RD program and I needed to dedicate the time to that. Right now, pursuing my RD is top priority next to my relationships, but don’t worry! I still plan on blogging, as I really see this blog as an integral part of my future career I just may not be blogging as often. My goal right now is for one fitness related post a week, one food related post a week, and then a Five Things Friday post to kind of recap the daily events that go on in my life 🙂
If there is anything you want to see more of, please let me know and I’ll do my best to put my focus there!
So, that being said…here is my fitness post for the week, an awesome, heart-thumping 20 minute workout.
This workout requires ZERO equipment, so it’s perfect to really do anywhere. I love taking these kind of workouts with me on vacation, when visiting family, or doing them outside in nice weather. This is a tabata style workout, which means for each exercise there are 8 rounds of work completed in intervals of 20 seconds on followed by 10 seconds off for a total of 4 minutes. Because you are only completing 20 seconds of work at a time, you can give it all you got and really soak up the 10 seconds of rest 🙂
Up and Overs: Place your hands flat on the ground under your shoulders. Hands should begin on the mat if you are using one. Feet begin slightly to the left. Your hands will stay in the same spot as you push your feet off the ground and land on the right side of your hands. Hop back over the mat to starting position and continue to repeat for 20 seconds. Make sure to keep the elbow soft and abs braced. If you are not comfortable with the jumping motion, you can quickly step from side to side.
Lemon Squeezer: Begin in boat pose, your bottom on the ground with your feet hovering and upper body at 45° with the abs drawn in. Extend the legs while maintaining a tight midsection, then bring the legs back in to start. Continue to repeat this in and out motion for the duration of 20 seconds.
Burpees: Begin by placing your hands on the ground outside of your feet in a crouched down position. Jump your feet back so that your body is in plank position. Jump your feet back into the crouching position, then propel yourself from the bottom up through your legs reaching your hands up above your head as you jump straight up. Land with soft knees and lower your body down into the crouching position to begin again.
Flutter Kicks: Lie on your back with your hands placed at your sides. Draw the belly button into the spine, and feel the lower portion of your spine on the mat. Lift your feet off the mat while maintaining the downward pressure on your spine. Flutter your feet for 20 seconds. Once the 20 seconds is complete, flip over onto your tummy and continue to brace your core. Place your forehead on your hands. Lift your feet and flutter your legs for 20 seconds. Continue to alternate front and back for the entire round of tabata.
Plank Jack with a Pushup: Start with your hands right under your shoulders, feet hip distance apart, and abs braced in plank position. Jump your feet out so they are wider than your shoulders. Jump your feet back into starting position and lower down into a push-up (on your knees or toes is fine). Continue to repeat for 20 seconds.
I was gifted this fitness outfit from Soybu! Thank you!
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This looks awesome! I’m doing it tomorrow morning but I won’t make it look as easy as you do. Thank you do inspiring my morning workout.
This weekend I wrote emails and letters to dentists to see if they would like another dentist in May 🙂 fingers crossed I get a job!
Good luck, Erin!
I was able to spend a little bit of time at the beach Sunday which I really enjoyed. I love these quick workouts! I tend to think I won’t get much from them, but I’m always sweating right away and sore for days after! Thanks for sharing 🙂
The beach?! I’m so jealous! 🙂
It’s a workout like this that actually gets me excited about working out! And 20 minutes?! No excuses today…
Awesome, Katie! Let me know what you think!
This looks intense – but fun!! Love that you don’t need equipment. Will def try soon!
YEAH! Thanks, Whitney!
Looks like a great workout! I love Tabatas! My weekend was eventful with my in-laws visiting from Florida! Did a lot of exploring and eating!
So fun!! I hope they had an amazing visit!
Ohhhh yeah plank jack push ups! Love/hate them 😀
YES. A love hate relationship for sure!
Great workout! I always forget about up and overs, but they’re so good!
So good, but so bad right!?