30-minute tabata workout (only mat)

Workout total time: 30 mins
Go-time 35 secs, Rest-time 15 secs (you can use MyTabata app)
Break in between intervals: 1 min
Don’t forget to warm up and cool down for at least 5 mins each.
Interval 1
  • jumping jacks
  • sumo squats
  • push-ups
  • basic crunch
Interval 2
  • knee-to-chest running
  • jumping lunges (or basic lunge)
  • downward-dog push-up
  • leg raises on your back
Interval 3
  • leg to chest with foot swap
  • explosive squat jumps
  • triceps dips (use a bench or chair)
  • mountain climbers
Interval 4
  • fast legs (side to inside): run really fast on the spot, moving your legs outer to inner (anyone know how this is called? 😀 )
  • skaters
  • criss-cross abs
  • side plank with hip raise (both sides)
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Interval Jogging Workout

If you want to join, follow my meetup.

What is interval jogging, you ask?

It’s a HIIT-style workout, but for jogging. Instead of running continuously in the same rhythm for miles or hours at a constant heart rate, we make it harder (and more efficient for fat burn and resistance building) by bringing your heart rate up and then lowering it, alternatively. Works like magic to shock your body, get it out of its comfort zone and therefore increasing metabolism and not developing a plateau.

Warm-up (5 mins)

  • basic stretching of knee and Achillean tendons, hips and calfs
  • easy run with different techniques: knee up, knee to the bottom, skipping, etc.

Intervals (20 mins)

Alternate rest time with go time

Interval 1

  • Time: 10 mins
  • Sets/Repeats: 5
  • Go time: 1 min
  • Rest time: 1 min

Interval 2

  • Time: 10 mins
  • Sets/Repeats: 5
  • Go time: 1:30 mins
  • Rest time: 30 secs

Mat work (10 mins)

Abs:

  • Basic crunches (30 reps)
  • Crunches with knee at 90 degrees (30 reps)
  • Crunches with legs up (until complete fail)
  • Side plank with hip raise on each side (until complete fail)

Cool-down (10 mins)

  • Yoga-style stretch: stretching of calfs, quads, hams and glutes (love the last ones)
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Looking for workout buddies

Just so you know, since I quit my job and started working on my own, one of the things I am missing the most is interacting with groups of people. I am not reaching my words per day quota :D.

So I started looking into what I am doing on a daily basis to find different places I can “insert” more people. One of them is my workout regime. Since I am doing it almost every morning (and/or evening), why not have other people join me? I can help with my discipline and experience, while they can just make it more interactive for me.

So, here it comes. I created this meetup: Clapham Morning Booster. Worst case, I continue working out on my own, best case, I get to meet new people. What can go wrong :P?

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Kettlebell workout

Kettlebell workout

This time I am documenting the kettlebell workout I did this morning.

Execution guidelines

  • Execution time (with warmup and cooldown): approx. 30 mins
  • Interval repeat: 3 times (or until absolute fail of every exercise)
  • Active period per exercise: 45 seconds
  • Rest period per exercise: 15 seconds

Sumo deadlift

Swings

Forward lunges

Goblet squats

Sit-ups

Bridge lifts (with kettlebell)

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