Tag Archives: workout

Printable Workout: Indoor Cardio Crusher…The Workout

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With winter storms and cold temperatures dominating the weather lately, I thought an indoor cardio workout would be appropriate this week. You can do this workout from the comfort of your living room or at the gym if you can’t stand the sight of the treadmill anymore:)

We are going to do 2x 2-minute intervals, 4×1-minute intervals and 4x 30-second intervals. The recovery time is half the interval time, so this is definitely a tough workout! (Feel free to take more time to recover if you need it.)

Get ready for plenty of plyos, high intensity cardio exercises and lots of sweat!

Get the printable version with instructions here. FitFabCities.com Indoor Cardio 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

Flywheel Sports Indoor Cycling Class

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(credit KING5, click to see the FlyWheel video)

I’m always on the hunt for new fitness classes that make working out fun, and I’ve recently found my new obsession…Flywheel indoor cycling classes. I mean, it’s to the point where I will inject my Flywheel fanaticism into every conversation.

The workout is really popular with celebs like Sophia Vergara and Jessica Alba so it’s always intrigued me.  I had the opportunity to try the class this month when I was lucky enough to cover a Flywheel for KING5′s new Health Initiative. (FYI check  out the KING5 HealthLink page, it has tons of great healthy info!)

Now, I’ve taken (and taught) my fair  share of indoor cycling classes but Flywheel is not your average spin class. It’s the best parts of going out to a dance club and getting the best workout of your life combined!

When I stepped into the studio, the lights dimmed and all my stresses and to-do list items just melted away. The high tech bikes displayed RPM and resistance (Torq) and  I was enthralled with the idea of the Torqboard. As a pretty competitive person, the chance to see how I stacked up against the rest of the riders on real time pushed my workout to a new level. The instructors encourage and motivate riders through the workout and I even heard their words  boosting me throughout the day.

The community at Flywheel is warm and open and I really felt at home. Plus, 700 calories later I was dripping sweat and thinking…this is way too fun to even call it a workout!

Printable Workout: New 500+ Calorie Spinning Workout

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(via: spinsterism.blogspot.com)

Last week I felt like changing up my cardio routine, the treadmill was getting a little boring so I decided to hit the bike instead. After all, nothing beats spinning for toning the legs and really working up an intense sweat. Plus,  keeping my body guessing is important for getting the most out of my workouts.

I love designing my own spinning workouts using the beats from a motivating playlist to determine how the workout shakes out. I did this one the other day and it was awesome….so here is my playlist and killer spinning workout that will have you burning over 500 calories in about 45 minutes…Have fun and happy workout!

Click here for the printable version. FitFabCities.com New 500+ Calorie Spinning Workout

1. Warmup: (5.5 mins) Sweet Mix ( Rihanna, Lady Gaga, Eurythmics, etc)

2. First Hill (3 mins): Start seated and add resistance every 30 secs, stand when you need to, Miami (Will Smith)

3. Seated Sprints (4 mins): Seated and sprint on the chorus, easy ride on the rest, Viva la Vida (Coldplay)

4. Hill with sprints (4.5 mins): Standing hill with resistance and do a standing hill sprint on the chorus, Shake That (Eminem)

5. Seated Sprints (5 mins): Tabata protocol, hard for 20 seconds rest for 10 seconds repeat for the whole song Mr. Vain (DJ Maurice)

6. Hill (4.5 mins): Standing hill with resistance and increase the resistance every 30 seconds Take Care (Rihanna)

7. Standing sprints ( 3.5 mins): Stand with medium resistance and sprint for on chorus then recover  repeat for whole song, I Cry (Flo Rida)

8. Seated sprints (3.5 mins): Low resistance and sprint on the chorus, recover on the rest Gangnam Style (PSY)

9. Seated arm work (3 mins): Seated with medium resistance, while seated on the bike and pedaling  grab a set of 3-5 pound dumbbells, do over head presses for one min, bicep curls for the next minute and tricpe kickbacks for the third minute, We Are Never Ever Getting Back Together (Taylor Swift) 

10. Hill (4.5 mins): Start seated and increase the resistance every 30 seconds, stand when you need to and it should be really really hard by the last minute or so, Shake It Out (Florence + The Machine)

11. Cool down (4.5 mins): Cool down, easy Empire State of Mind (Jay- Z)