(March 11th - March 15th)

 Here’s the low-down on this week:

  1. This week’s theme is Tabata. Good old Tabata intervals are the worst/best kind of workouts out there, in my opinion. They’re quick, intense, and super time-efficient.

  2. Work for double the time that you get to rest, and make sure when you’re in the working interval, you’re working HARD. Traditional Tabata intervals are 20 seconds work with 10 seconds rest, for 8 rounds of the same exercise. We do that for a couple days this week, but I changed it up for a few of the other days to either 30 seconds work with 15 seconds rest for 6 rounds or 40 sec work with 20 sec rest for 4 rounds.

  3. You will always do the SAME MOVE for the prescribed amount of rounds, NOT work your way down the list every round.

4. I KNOW if you’re truly a busy BOSS babe like I am, you write everything down in your planner. Plan out when EXACTLY you’re going to get this workout in. I don’t care if that means at 11:07 after you walk your dog and water your plants. Get specific and realistic so you can make sure these workouts happen every day. :)

5. Understand the vocab used for these workouts so you aren’t confused! Check out the glossary for the breakdown of all the funky abbreviations you will encounter.


Monday, March 11th: PUSH - Lower Body Focus

TABATA: Each exercise is for 30 sec (intense) work and 15 sec rest - 6 rounds total (4.5 min TOTAL).

Complete *one move at a time* for all 6 rounds before moving onto the next move.

**Rest 1 minute between circuits**

  1. DB Thrusters

Tips:

  • Try to use heavy DB’s.

  • DB’s never go lower than shoulder height.

  • Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.

  • Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).

 

2. Squat Jumps

Tips:

  • Keep weight in the heels, push hips back as you lower down to parallel.

  • Explode up through the toes as you jump up and swing arms up towards the sky.

  • Regression: Take the jump out and just squat quickly.

 

3. DB Goblet Sumo Squat

Tips:

  • Heavy DB.

  • Just like a goblet squat, you’ll hold the weight at your chest, keep core braced, and drop straight down into a squat.

  • Keep weight in the heels and big toes, and make sure your legs are much wider than normal, with toes pointed outwards.

  • Regression: Lighter DB.

  • Challenge: Heavier DB and/or add a hop at the top.

 

4. DB Alternating Rev Lunge + Curtsy Lunge

Tips:

  • Try heavy DB’s to start.

  • Alternate between a curtsy lunge - reaching foot behind and across - and a reverse lunge.

  • Try to drop your back knee almost all the way down to the floor.

  • Regression: Dumbbells by your side or body weight.

 

5. Jump Lunge Jump Lunge Jump Squat

Tips:

  • Perform a jump lunge on each leg and then a jump squat. Keep alternating through these.

  • Keep your front knee behind your toes, and as you jump up, explode up pointing through the toes.

  • Regression: Perform a lunge on each side and then a squat.

  • Challenge: Add DB’s.

 

Tuesday, March 12th: PULL - Upper Body Focus

TABATA: Each exercise is for 30 sec (intense) work and 15 sec rest - 6 rounds total (4.5 min TOTAL).

Complete *one move at a time* for all 6 rounds before moving onto the next move.

**Rest 1 minute between circuits**

  1. Long Band Jump Squat to Upright Row

Tips:

  • Ensure long band is fully wrapped around feet.

  • Explode up into your jump squat then once you land, go into a standing upright row.

  • In the upright row, lead with your elbows and try your best to not “break” at the wrists.

  • Regression: Squat to Upright Row.

  • Challenge: Heavier Band.

 

2. Alt High Bicep Curl in front and side of body

Tips:

  • Choose light DB’s.

  • Keep elbows in line with shoulders at all times.

  • Alternate between these two variations of curls, keeping slight bend in the knees and abs braced.

  • Regression: Lighter DB’s.

  • Challenge: Heavier DB’s.

 

3. DB Single Leg V up to Double Leg V Up

Tips:

  • Try to get entire back up off the ground and form a “V” with your body.

  • Perform one single side V-up on each side + one double leg V-up.

  • Lead with your legs.

  • Regression: Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.

  • Challenge: Add DB.

 

4. DB overhead reaches + pull apart

Tips:

  • Choose light DB’s.

  • Kick your legs out in front of you and lean back slightly to engage your core.

  • Make sure your dumbbells never go any higher than shoulder height on the Pull Apart exercise.

  • On the Pull Apart, squeeze your shoulder blades together.

  • On the Overhead Reach, try to extend your arms up as high as they’ll go.

  • Regression: Do this exercise standing up.

  • Challenge: Heavier DB’s.

 

5. Ankle Banded Jumping Jacks

Tips:

  • Just like a normal jumping jack, but with added resistance.

  • Hop those legs out as far as they’ll go. Definitely don’t choose too heavy of a band for these, we still want good range of motion.

  • Make sure arms come all the way up overhead.

  • Regression: No mini band and/or step it out one side at a time.

  • Challenge: Hold light DB’s in hands.

 

Wednesday, March 13th: PUSH - Upper Body Focus

TABATA: Each exercise is for 20 sec (intense) work and 10 sec rest - 8 rounds total (4 min TOTAL). Complete one move at a time for all 6 rounds before moving onto the next move.

**Rest 1 minute between circuits**


  1. Plank Punches

Tips:

  • Keep a flat back, pelvis tucked slightly.

  • Entire core should be engaged.

  • If hips are rocking side to side at all, widen your feet.

  • Alternate punching with one arm and the other, making sure to full extend the arm out.

  • Regression: Drop to knees or widen stance.

  • Challenge: Feet closer together.

 

2. DB Static Lunge Bent Arm Chest Fly to Shoulder Press

Tips:

  • Light DB’s to start.

  • Stay in low lunge with knee hovering above the floor the entire set before switching legs.

  • Keep elbows up in line with your shoulders, and keep arms at 90 degree angles.

  • Regression: Lighter DB’s and/or take out the lunge.

  • Challenge: Heavier DB’s or add in a lunge pulse.

 

3. Push up + DB Pull through

Tips:

  • Choose a light DB.

  • Keep dumbbell to the side and slightly back of your left hand.

  • Perform a pushup, then with your right hand, grab the dumbbell and pull it across to your right side.

  • Regression: Widen feet and/or drop to knees.

  • Challenge: Heavier DB.

 

4. DB Squatting Cross Punches

Tips:

  • Choose light DB’s.

  • Stay low in a half squat, and pivot on the balls of your feet with each punch.

  • Try to punch across your body and engage your obliques.

  • Keep DB’s in line with shoulders.

  • Regression: No DB’s.

  • Challenge: Heavier DB’s or drop into a full squat.

 

5. DB Chest Press + Leg Kick Out

Tips:

  • Use Heavy DB’s if you can.

  • Keep low back pressed into the mat.

  • Knees come in simultaneously as you press the weights up, and you kick your legs out in front as you lower the weights.

  • Palms face in at 45 degrees.

  • Pull shoulders down and back.

  • Regression: Plant feet on the floor or lighter DB’s.

  • Challenge: Straight leg lifts.

 

6. Pushup + Frog Hop

Tips:

  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.

 

Thursday, March 14th: PULL - Lower Body Focus

TABATA: Each exercise is for 20 sec (intense) work and 10 sec rest - 8 rounds total (4 min TOTAL). Complete one move at a time for all 6 rounds before moving onto the next move.

**Rest 1 minute between circuits**


  1. DB Iso Hold Banded Alt Lateral Steps

Tips:

  • Choose light DB.

  • Drop hips slightly so you are in an athletic stance.

  • Quick lateral steps side to side, keeping DB in line with shoulders the whole time.

  • Regression: No DB iso hold or no mini band.

  • Challenge: Double band your legs - place one band above knees and other band around shins/ankles.

 

2. Banded Feet Elevated DB Glute Bridge

Tips:

  • Choose heavy DB.

  • Press DB into hips as you lift hips up as high as you can with back in neutral position.

  • Press into the mini band to engage glutes better.

  • Press heels into step/chair/bench.

  • Legs should form 90 degree angle when hips are on the ground.

  • Squeeze hamstrings and glutes at the top of each rep.

  • Regression: No mini band and/or weight.

  • Challenge: Heavier DB.

 

3. DB RDL

Tips:

  • Use heavy DB’s.

  • Try to keep DB’s as close to your body as possible, basically skimming them down your legs.

  • Think about shifting your hips back versus bending at the knees.

  • Your knees should have a minimal bend in them. They aren’t locked out, but you also aren’t bending them like a squat.

  • Go to your individual range of motion, which might only be when your DB’s just pass the knees, or it might be down to the shins.

  • Regardless, try not to go lower than your shins with the DB’s, even if you are more flexible than that.

  • Pull back with your shoulder blades and the sides of your back to keep the upper body engaged. No rounding of the shoulders at any point!

  • Think about squeezing your hamstrings and glutes to stand up every rep.

  • Regression: Light DB’s, especially if you notice your shoulders rounding.

 

4. Mini Band Single Leg RDL + Back Leg Kick back (same side for 4 rounds, then switch)

Tips:

  • Use a light to medium resistance mini band.

  • Hold band in both hands.

  • Keep shoulders pulled back and lats engaged the entire time.

  • Keep slight bend in your standing leg.

  • Bend other leg back to 90 degree angle, foot flexed.

  • As you lower down into the RDL, kick your back leg up towards the ceiling.

  • Regression: No mini band, and/or can hold onto a wall.

  • Challenge: heavier band.

 

5. Side plank dips

Tips:

  • Keep elbow right under your shoulder.

  • Push hips forward, maintaining a straight line from head to toe.

  • Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).

  • Challenge: Lift top arm up and look at it.

 

6. Broad Jump + Burpee

Tips:

  • Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.

  • Land in a squat and immediately place hands on the ground and jump out into a plank. Immediately jump back up into a squat and turn around.

  • Regression: Squat, then walk hands out into a plank. Walk feet to hands and squat down before you stand up and repeat.

  • Challenge: Add in a pushup at the bottom of the plank.

 

Friday, March 15th: Total Body HIIT

TABATA: Each exercise is for 40 sec (intense) work and 20 sec rest - 4 rounds total (4 min TOTAL). Complete one move at a time for all 6 rounds before moving onto the next move.

**Rest 1 minute between circuits**

  1. Broad Jump + High Knees

Tips:

  • Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.

  • Land in a squat and immediately go into just a few high knees each side (count to 3 or 4).

  • Regression: Squat, then jog in place for a few seconds.

 

2. “Bear” Alt Knee Taps  

Tips:

  • Keep a flat back at all times.

  • Try to tap your hand to your opposite knee without your hips rocking. Pretend you have a wine glass on your hips and you don’t want it to spill.

  • This will cause you to engage your entire core, shoulders, and quads.

  • Regression: Bird Dogs (linked)

 

3. Lateral Bound + Low Squat Jack

Tips:

  • Push off your outside foot and jump as far laterally as possible.

  • Stay low the entire time - hips never fully extend.

  • Keep knees behind toes.

  • Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.

  • Challenge: Add a band.

 

4. DB Swings

Tips:

  • Choose a heavy DB.

  • THIS IS NOT A SQUAT. This is a HIP HINGE.

  • Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.

  • Your hips should never be lower than where they started, just back further.

  • All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.

  • Regression: Good mornings (linked).

  • Challenge: Heavier weight.

 

5. High Boat to Low Boat

Tips:

  • Start in a “high boat” with your legs bent at 90 degrees, heels off the floor, torso leaning back.

  • Keep palms facing up the entire time.

  • When you go into “low boat” try to keep your shoulders and your heels off the ground but get as close to the ground as possible.

  • Regression: Boat heels taps

 

6. Pushup + Frog Hop

Tips:

  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.