Tag Archives: printable workout

Printable Workout: Fit Fab Abs

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Today’s printable workout is all about tightening and toning the core. When it comes to abdominal workouts, I like to alternate exercises like crunches with isometric work like planks. I find it makes the workout just a bit more intense, and really keeps the muscles guessing. Remember, in order to see those ab muscles you are work so hard during this workout, you have to burn off the outer belly fat…so combine this workout with some interval training, full body strength work and healthy eating and you’ll be seeing you abs come spring time:)

You can print the workout here along with exercise descriptions. Let me know if you have any questions! FitFabCities.com Fit Fab Abs Workout

Happy Workout!

-Caitlin

Printable Workout: “Take It Anywhere” Tabata Workout and Favorite Fitness App

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I have to say, tabata training is definitely one of my favorite ways to breakdown my cardio intervals. It’s an incredibly effective way to burn calories and since the work intervals are only 20 seconds, the workout flies by.

I’ve started incorporating strength and abdominal workout into the tabata protocols as well and as such, had the inspiration for this week’s printable workout. We have a cardio section where you work as close to 100% effort as you can during the 20 seconds intervals then back it off for 10 seconds. Repeat the pattern for four minutes and take a much needed break. Then we apply the same principle to strength work with pushups and lunges and finally tighten and tone the abs with core  exercises.

One time through the circuit should take about 15 minutes , and if you’re up for it, challenge yourself to go through it one or two more times. I promise you will be sweaty and sore the nexy day!  You can do this workout anywhere, home, travel, outside and even the gym…so no excuses:)

To make timing your intervals easier I love the Tabata Timer app for my phone. It’s user friendly and saves you from having to look at your watch or a clock. I think it makes the workout more effective.  The 20/10 interval breakdown is built into the app and a timer goes off to let you know to work or rest. Plus it will alert you when the four minute full interval is through. Best part, this app is totally free!

You can print the workout here.FitFabCities.com Take It Anywhere Tabata Workout

Happy Workout!

-Caitlin

 

Weekend Challenge: Slo-Mo Workout

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For this Weekend Challenge we are slowing down out workout to get more bang for our buck!

Sometimes to get more out of your workout you don’t need to change up the exercises, you simply need to change the tempo. Slowing down forces your body to work harder, recruiting more muscles fibers and taxing the muscles in new ways. You’re going to lower down for a slow count of 4 (or 2 for dips) and the push back up for that same slow count. Even though you’ve done plenty of pushups, dips and lunges before you’ll find this slo-mo workout will make you a little extra sore the next day!

Aim for one, two or three times through the workouts and try to do it at least once on Saturday and one on Sunday!

Happy Workout!

-Caitlin

Printable Workout: “13″ for 2013… the cardio and strength workout!

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Happy New Year! To kick off the new year, I thought I’d pick 13 of my favorite exercises for the first printable workout of 2013! We have a mix of cardio and strength exercises for a total body workout. You’ll do a sequence with a  lower body exercise, upper body exercise, combo upper and lower body exercise and a cardio exercise. All you need is a pair of dumbbells.

This is a great workout to start New Year Resolutions or to get back on the fitness bandwagon after indulging over the holidays. (I count myself among the latter group;). Like many of the workouts on FitFabCities you can do this workout at home and it only takes about 15 minutes. Set your alarm clock a little earlier or do “13″ for 2013 while watching your favorite TV show.

To keep time I love the bit timer app. It was one of my Top 5 Favorite Free Fitness Apps, however an awesome FitFabCities reader let me know it’s gone up to 99 cents. Still a great bargain and my go to for all my workouts.

You can print the workout here.Fitfabcities 13 in 2013

I hope everyone had a great holiday I apologize for the lack of posts recently, work became very busy and I took some time to hang with my husband and family over the break. But I’m really excited to be back to posting regularly! I have tons of cool new stuff and giveaways planned for the new year and I just want to let everyone know how excited I am that you like the workouts from FitFabCities. Thank you so much for visiting the site, I’m so grateful for all the readers and thank you so much for all your pins, comments and support!  Let me know what you want to see more of in the new year!

Here is to a Fit Fab 2013!!!

-Caitlin

 

Weekend Challenge: 4 Minute Cardio Challenge

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Happy post-Turkey Day! I hope everyone had a great Thanksgiving! Here is a quick ( so that means extra tough) workout since everyone is probably short on time today with Black Friday sales, visiting with family and traveling.

It’s only 4 minutes and you’ll kick up the cardio plus get some extra toning. Here what to do…

  1. 45 second: squats, 15 seconds rest
  2. 45 seconds squat thrusts, 15 seconds rest
  3. 45 seconds jumping jacks, 15 seconds rest
  4. 45 seconds mountain climbers, 15 seconds rest

If you want, take a one minute break and feel free to repeat this workout as many time as you’d like. Try for 3 time through but let me know if anyone hits 5 or more! You don’t need any equipment so you can do this workout anywhere.

Happy Weekend Challenge!

-Cait