Oh heyoooo how was your weekend? Though I did have to work, my weekend was pretty relaxing, just the way I like it. You may have seen a photo on my Instagram of me foam rolling. If you don’t foam roll—do it. It makes such a huge difference. The key is consistency, but if you are pretty consistent about it, you will notice a lot LESS tightness overall.
Believe it or not, I didn’t just go to the gym to foam roll. I also completed a fun tabata workout that I wanted to share with you all (ya’ll….. I can’t get myself to say ya’ll even though that would totally make sense in the above sentence. Maybe because I’m from the Northeast??). This workout is great because it requires NO equipment—just you, yourself and..YOU, and it works all major muscle groups in a fast paced workout that will make the minutes fly by.
While I completed as a tabata (20 seconds of work, 10 seconds of rest) feel free to make it your own. If you want to do 10 reps of each exercise for 10 total sets, do that. Or, if you’d rather complete each exercise for 1 minute, but only do the circuit 3 times through, DO THAT. I’m a huge fan of tabatas because they keep your body guessing and they make time fly, but if tabatas aren’t your favorite, then make it your own
High knee+jump: Start in a standing position and then jump so that your left knee is in the air. Quickly switch knees so that your right knee is in the air. Repeat this twice and then squat down and touch the ground and quickly jump straight up. Repeat this sequence for the allotted time.
Crossback lunge: Start in standing position. Bring your right leg catty-cornered behind you into a reverse lunge position. Return to starting position and repeat with your left leg.
Sumo squat side crunch: Assume a sumo squat position (legs wide, toes turned out, knees bent), placing your hands behind your head. Bring your left elbow down and your left knee up so that they touch and then return to starting position and repeat on the right. Remain in the sumo squat position and make sure to squeeze your core the entire time!
Push up to ’T’: Complete one push up and when you come back up, twist your body to the left, bringing your left arm overhead into a semi side plank position. Return to the start, complete a full push up and repeat the ’T’ (semi side plank) on your right side.
Plank jack half burpee: Get into a high plank position. Quickly jump both feet apart and then back together, and then jump your feet inward and then back to the starting position again. It should be done very smoothly. A plank jack is when you start in a high plank and jump your feet apart and together again. A half burpee is when you start in a high plank position and then jump your feet inward and then back to the high plank. This move simply combines the two.
Leg lift: Lie on your back with your legs and feet overhead, hands down by your side. Using your lower abs only, slowly lift your butt approximately 1-2 inches off the ground, and then return to the starting position.
Q: Do you foam roll? Have you ever?
Original article and pictures take thealmondeater.com site
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