The Weekend + Full Body 30-Minute Workout (with tabata cardio intervals)
I’m including these photos mostly because the rest of this post is extremely text heavy but also to tell you guys about my exciting urban hiking adventure on Saturday.
I found this group of hikers on meetup and decided to join them for one of their more ambitious routes. It was a 14-mile trek around Silverlake, Los Angeles including 42 “hidden” staircases. I think we climbed/descended about 5,500 steps in total which is INSANE when I think about it. We set out from the Silverlake Library at 10am and finished up around 4pm. Once the semester starts, I highly doubt that I’ll have 6 hours to dedicate to something like this so I thought I should take advantage of the opportunity. I’m so glad that I did. I felt great afterwards and even though my lower body is still screaming, I’m expecting to see GREAT things happening with my glutes and thighs in the near future.
Anyway, on to the business.
Given the debauchery that weekends are known for, I thought that this 30-minute workout might be useful on this lovely Sunday morning. It’s perfect if you don’t have much time, need a little motivation for your already scheduled gym date, or want something you can do at home with little to no equipment. I tend to be a little ambitious with my workouts. I get excited when I’m putting things together so by mid-workout I’m generally convinced that I’m a masochist. I did this one on Friday and it was definitely challenging. I’ve been struggling getting back into the habit of making myself do things now that my days of Enrgi are over but I kept pushing because I really don’t want to lose all the progress that I made with my strength training over break.
So try this one out. Let me know what you think/ how it goes. Also, again, this post is extremely text heavy. Sorry about that. I’m hoping to incorporate some photos into future workout posts but it’s hard for me to take myself seriously taking selfies at the gym. 😛 I’m thinking of trying to take some pictures of me actually doing the exercises in order to make some of the less common moves easier to understand and demonstrate form. Would this be helpful? Let me know in the comments! Otherwise, here we go….
- Warm up (5 mins)
- Cardio 1 (4 mins)
- Stregth/Conditioning Set (6 mins)
- Cardio 2 (4 mins)
- Strength/Conditioning Set (6 mins)
- Cardio 3 (4 mins)
- Strength and Conditioning Set (6 mins)
Warm up by doing 5 minutes some easy cardio on a machine of your choice or alternating through body weight moves to get your blood flowing and your muscles warm. Some suggestions for body weight moves include:
- High Knees – Stand with feet hip distance apart and arms down at your sides. Begin jumping your knees up and down in an exaggerated running motion. Keep your core tight and use your lower abs to bring your knees in closer towards your chest. Pump your arms up and down as fast as you can.
- Mountain Climbers – Get into a high plank position with wrists, elbows, and shoulders aligned with feet hip distance apart. Bring your right knee up towards your chest, keeping your core tight and crunching with every move. Repeat with the left knee. Alternate back and forth as fast you can. Hips should remain low throughout the exercise just as they would in a plank (not a pike!).
- Jumping Jacks – Stand straight up with hands down my your sides. Jump legs out while simultaneously brining arms out to the sides and then up over your head. Make sure to keep your core tight throughout the entire exercise. As your muscles warm up, clap your heads above your head and behind your back with each jump in increase flexibility.
- Walk Outs – Stand with your feet together. Bring your hands up over your head and fold your body over. Place your hands on the floor in front of you and slowly walk them out until you are in a full plank position with your hands, elbows, and shoulders in line. Reverse the move by crawling your hands back towards your feet. Come to a full stand while bringing your hands back overhead and repeat.
- Squats – Squat down as low as you can so that your knees stay behind your toes. Come back up by pressing down through the heels of your feet, squeezing your glutes, and thrusting forward with your hips.
- Side Lunges – Stand with feet together. Step one foot out and lower into a side squat position, with the knees staying behind the toe of your bent leg. Other leg should be fully extended. Press through the heel of your bent leg to return to standing position and then repeat on the other side.
A few of these moves are a part of the actual workout so doing them in the warm up might be good to familiarize yourself with them and allow your body to experience what they feel like.
Perform as many reps as you can of each of these moves for one minute each. Go straight through with no break in between moves for a total of 6 minutes of straight work before taking a short break and moving into the next interval set.
- Burpee – Squat down and place hands flat on the ground in front of you. Tighten your core and use the power to jump your feet back so that your body is in a full plank position with feet about hi distance apart. Jump legs back into towards body and explode into a jump with hands over head. Land back in a squat position and repeat.
- Side Lunge with a Twist– Stand with feet together old a dumbbell horizontally in both hands. Step one foot out and lower into a side squat position, with the knees staying behind the toe of your bent leg. Other leg should be fully extended. Once in full lunge position, twist your torso towards the bent leg, squeezing your core (you should feel this in your obliques). Turn torso back forward before pressing through the heel of your bent leg to return to standing position. Repeat on other side.
- Kettlebell Swings – Hold a heavy dumbbell (or kettlebell) with both hands. Lower down into a squat position, bringing dumbbell down between legs until arms touch inner thighs. Once arms and thighs touch, use your hips to thrust forward and bring the weight out, up, and over your head if possible. The power in this move should come from your hips, not your arms, so make sure you’re using your hips and glutes as you move through this one.
- Push Up to Plank with Oblique Crunch– Position your body in plank position (wrists, elbows, and shoulders in line!). Lower your body into push up and back up. Once back at the top, bring your right knee in towards your left elbow, twisting your torso. Return right foot to the floor and bring left knee in towards right elbow. Return to plank position and repeat starting with push up.
- Goblet Squat with Press – Take a slightly wider stance than a traditional squat (feet a little wider than shoulder width apart). Hold a heavy dumbbell horizontally with both hands in front of your chest. Lower down into a deep squat so that your chest stays up (squeeze your core!) and your butt comes down below your knees. Your elbows should come down in between your thighs. Pressing through your heels and squeezing your glutes, raise yourself back up while pressing dumbbell up over your head. Bring dumbbell back down in front of chest and repeat. Core stays tight throughout entire exercise.
- Tricep Kickback – Stand with feet hip distance apart and a dumbbell in each hand. Hold dumbbells so that fists are facing each other and upper arms are tight against your sides. Lean forward slightly so that your chest stays up and your back in flat (tuck in your lower belly). Keeping your up arms tight against the sides of your body, swing forearms back until arms are straight, squeezing tricep muscles. Fold arms back back to starting position and repeat, making sure to swing back with control and keep arms close to your body throughout the entire minute.
Tabata Cardio Intervals
Set an interval timer (I use a free app on my phone) for 8 rounds of 20 seconds on and 10 seconds off. Alternate between cardio moves, completing each four time. Example: For round one, you would do 20 s of jumping jacks, rest for 10 s, 20 s of karate kicks, rest of 10 s, 20 s of jumping jacks, etc. until you’ve completed four rounds of each move (8 rounds total).
Round 1: jumping jacks / karate kicks
Jumping Jacks – Stand straight up with hands down my your sides. Jump legs out while simultaneously bringing arms out to the sides and then up over your head. Make sure to keep your core tight throughout the entire exercise. As your muscles warm up, clap your heads above your head and behind your back with each jump in increase flexibility.
Karate Kicks – Stand on a slight angle with feet about hip distance apart. Crouch down slightly, lean into your back leg and powerfully kick right leg forward. Keep your tight and your arms tucked against chest. Repeat on the same leg for entire interval. Switch to other side on next interval and continue alternating between intervals. (Two 20-minute intervals per side)
Round 2: side to side hops / mountain climbers
Side to Side Hops Stand with feet together. With a slight bend in the knees, hop quickly from side to side, keeping keep together the entire time. Tighten your core and keep arms close to the body for balance. Go as fast as you can during each interval.
Mountain Climbers – Get into a high plank position with wrists, elbows, and shoulders aligned with feet hip distance apart. Bring your right knee up towards your chest, keeping your core tight and crunching with every move. Repeat with the left knee. Alternate back and forth as fast you can. Hips should remain low throughout the exercise just as they would in a plank (not a pike!).
Round 3: high knees / plank jacks
High Knees – Stand with feet hip distance apart and arms down at your sides. Begin jumping your knees up and down in an exaggerated running motion. Keep your core tight and use your lower abs to bring your knees in closer towards your chest. Pump your arms up and down as fast as you can.
Plank Jacks – Start in a high plank position (wrists, elbows, and shouldered aligned) with feet together. With a slight bend in the knees, hop feet out as wide as you can away from each other then hop them back together. Repeat this motion as fast as your can with proper form for the interval.
Amp It Up or Tone It Down:This workout can be easily modified to suit people of all fitness levels. Some suggestions for less intensity are to eliminate the use of weights and to step feet out (rather than jump out) for burpees or to simply stand rather than exploding into a jump. For more intensity, use heavier weights, do squats on a bosu ball, or simply push yourself to go faster and complete more reps in the allotted time. Feel free to comment to ask for suggestions to how to modify moves.
Challenge Yourself: No matter what your fitness level, be sure that you’re constantly pushing yourself towards your personal best. During each time interval of a move, keep count of how many reps to complete and try to beat your number on the next round. You could even write your numbers down for the entire workout and use it as a challenge to beat the next time to do the workout. This is also a great way to track your progress and keep yourself motivated.
What sorts of workouts do you guys usually do? What kinds of workouts would you guys like to see? Are the explanations of the moves clear? Would you guys like pictures to help with performing the moves?