Alrighty friends, it’s almost the weekend and it’s my last one here in Waterloo before flying out next Saturday. I’m going to be all over the freaking place, but I’m SUPER excited about tomorrow because a whole bunch of my besties are going to be under the same roof at the same time. Seeing these friends who have been such a big part of my life here makes me realize how lucky I am, and although they’ll all be missed, I’ve already vowed to be fantastic at keeping in touch. (I know they’re going to hold me to it, too!) Tonight I’m on appetizer prep duty and tomorrow will be allll about the cleaning, but I have a feeling it’s going to be a really fun night. Before party mode hits though…. it’s workout time.
Work It Out
You guys are in for quite the sweaty treat today. I’ve been big on no-equipment or minimal-equipment strength training for a while now, and even when I’m in the gym for strength training as opposed to at home, I rarely find myself using anything other than my bodyweight, dumbells and barbells. This girl just isn’t a fan of machines! So with that in mind, today’s routine requires just dumbells, an interval timer or clock, and a strong desire to kick your own butt! When you add up the active time, you’re only working for 8 minutes… but don’t think it’s going to be easy!
The 21-Minute Total Body Tabata Workout
Do the first of the 8 exercises below for 20s, rest for a very quick 10 seconds, then get straight into the next one. It will take you 4 minutes to complete the first round (that’s 8 exercises for 20s each, plus 10s quick rest after each one), and it should feel TOUGH! Focus on trying to achieve as many reps as you can, but be sure to always pay attention to form – poor form means poor results! For your dumbell choice, use a pair that’s heavy enough to make the last 5 seconds of reps hard, but still doable with good technique. If you need to have a few different weights, or drop to lighter ones as you progress to the next round, that’s a-ok.
After you’ve done your first round of 8 exercises, recover as deep as you can for 3 minutes. Drink some water, keep your body moving gently, and do whatever you need to do to get your heart rate back down. Then repeat the same thing again 2 more times for a total of 21 minutes.
Remember: the 20s work phases are MAX efforts. Make yourself proud!
Turn It Up
If you’ve been liking the dance/EDM genre tunes I’ve been posting lately, you’re in luck because I’ve got another one for ya! Jar of Hearts by Dash Berlin ft Christina Novelli is one I used to include in SOOOO many of my spin classes, but I got tired of it after a while and recently re-discovered it in the depths of my iTunes. It’s got some slow verses mixed with some really high-energy chorus sections, making it perfect for all-out intervals followed by big recoveries. Enjoy!
Have A Read
- Train slower to race faster – via Competitor. This is absolutely one of the biggest changes I’ve made in my training this year (thanks to having a coach to tell me what to do). This article further supports that the approach works for endurance athletes.
- Essential yoga for cyclists – via Bicycling
Lastly, remember a couple of months ago when I posted about Icebreaker’s awesome layering pieces for winter running? Well they’re having a contest from March 14-29 and there’s $1500 worth of Icebreaker gear up for grabs for the winner! There’s also $500 in weekly prizes available, and trust me – their pieces are amazing!
The contest is to celebrate Icebreaker’s 20 year anniversary, and all you need to do to enter is vote for your favourite heritage design. The winning design will be brought back and printed on limited edition T-shirts, and if you win the contest, you’ll get to pick out a whole lot of Icebreaker goodies for your outdoor pursuits. Check it all out here.
Now it’s over to you!
- What are your favourite exercises to incorporate into HIIT/tabata workouts?
- Any fun plans on your agenda this weekend? And if not, wanna come help me pack? 😉