Happy New Year everyone! I hope you all had a wonderful Holiday, and you’re ready to take on 2014 with a vengeance. The number ‘13’ isn’t all that lucky, so I’m thinking this year is going to rock. I’m going to take you through weekly challenges, commit you to your workouts, and make wonderful things happen with your fitness. Just follow me!
Tabata Training – Print Workout Here
Your first workout of 2014 is tabata style. We’re working through each exercise 8 times before we move on to the next, and it is going to make you sweat out all the extra calories and indulgences from the Holidays. All I need is your focus for 16 minutes. Let’s do this!
What You Need
- Kettlebell (could use dumbbell instead)
- Dumbbell
- Ugi ball (could use dumbbell instead)
Warm-Up
Included in your workout – just speed ahead!
Workout
Complete each exercise below for 20/10(20 seconds on and 10 seconds off) 8 times each before you move on to the following exercise.
- Jumping jacks – You know what to do! We’re going to work through the first 4 sets without a break, so we can start getting the body nice and warm.
Modification: Side to side steps
Note: No break for the first 4 sets
- Kettlebell swing – Grab your kettlebell, Ugi ball, dumbbell or weighted book, because I’d love to see you do this with resistance. Stand your feet a little further than hip distance apart, with your toes slightly pointed out. Keeping your back straight while doing squats, swing the weight up with every lift to shoulder level, and no higher. Be sure to use your legs to drive the swinging movement – no back should be involved!
- 2 squat pulse with alternating backwards lunges and bicep curls – Using your kettlebell or dumbells, do two squat pulses and then alternate back into a lunge while you do a bicep curl.
Note: If using a kettlebell, allow it to drop in between your legs when you do your squat pulses. If using dumbbells, allow them to drop on the outside of your legs when you do your squat pulses.
- Jump lunge + back knee skull crusher – Starting from a lunge position, use a Ugi ball or one dumbbell to ‘skull crush’ the weight with your back knee/leg. Place your leg back in the lunge position, and the weight over your head, do a jump lunge, and then complete on the next side
Note: If you cannot jump switch your lunge, simply walk switch your legs into position.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy,
Ashley Dale Roy
awesome killer as usually! happy 2014
You nailed the first workout already! You rock Patricia.
Amazing work out!! Just what I needed to start getting back in shape and to get ready for my PREP test! Much appreciated Ash! Can’t wait to go back and do your earlier work outs as well!!
So glad you stuck to your plan and did it Allison – late night and all! Great way to start 2014, and get ready for your prep test. So happy you’re back :)
What a way to end my Monday…..killer workout!!!!! Happy 2014 :)
Good work Patroula!! You rock! Happy New Year to you too :)
Thanks, Ashley. Doing jumping jacks for that long was a real killer for me!
If you’re like me your calves will be sore for the next couple days! Good work Sandra – three hardcore workouts this week. You’re a fitness machine!
Ash, this was an awesome workout. It was a tuffie but a good one. I love how you incorporate this workout using weights.
First online training video I have done, sweat my butt off, love it :-)
Badass! So glad you gave it a go. It hasn’t even been 24 hours since your last workout Mrs. Hardcore!
Killer leg and cardio workout! The time and intensity were great b/c I was able to get it done and still have quality time with my daughter :)
Thanks Ashley :)
Yay! I’m pumped you did this workout Jo-Anne! My goal is to make them efficient so you have more time to yourself during the day. Mission accomplished! Bam!
Just did this as my first online workout! Love this option. Thanks Ashley!
Yay – Lindsay, so glad that you started this!
complete
Done;)
My legs were still sore from Monday! That was a challenge!
Lovely!! Lol
I agree with Patricia ^ haha
I just can’t seem to quit my sweet tooth in the evenings!
Eat more during the day Chloe! Especially carbs. Helps big time with sweet tooths in the evening
Phew done! Need to work on my coordination and balance. The last one was wobbly for me. lol
I struggled through that one! That was tough!
Done!!!
That was killer. Soaked
Amazing!
legs officially “smashed” lol
Exactly what I was going for :)
Done
You had me sweating from the start, Those jumping jacks were hard!
Sweating from the beginning means your body is becoming more efficient at the workouts. Unreal!!
Done!
;)
Thanks for the good morning workout!
My pleasure!! Enjoy this beauty day Andrea.
sweaty and burnin….but that was the goal, right?
Damn straight!!!
Sweaty Betty – always love Tabata
You rock Kaitlin!
Did the workout, not my best effort (dam knees) but I did some abs and some donkey kicks to supplement. Thanks as always Ash!
Good call Raya!!
Hey all! Was wondering if anyone had a kick-ass healthy brownie recipe to share. Please post if you do!
Bob’s Mill brownie mix with pumpkin puree!!! Fast and delicious.
I also sent an awesome “chocolate salty balls” recipe last Friday that is actually like a raw brownie. Try it out!
My poor legs!
Convinced Meghan to do this one with me, we are both a sweaty mess! Thanks Ash!
What a fun night! Ugi and then a new variation of the cauliflower Alfredo with shrimp and veggies this time! Now onto volleyball, hope my legs will jump!
Sounds like a night of fun to me!!!
Holy crap! First time with ugi, shoulders were screaming! Loved it!
It is a killer Carolyn!!! My favourite workout!
Crazy finish! Last exercise just got me drenched! Great start to “my” weekend
What a way to start your weekend Kate! Enjoy your well deserved long weekend ;)
I am sweating!!! Thanks for that killer Tabata.
You rock Kyla! Happy Friday!
Evan was my 20 lb weight for everything but the skull crushers… Figured he wouldn’t enjoy that so much:). Thanks for the workout! So sweaty!
Haha I never realized how hilarious you were. Love your humour!!! Being funny and silly is the best.
Sweet sweaty workout! perfect length of workout for today as i have a full day of beach vball tomorrow. thanks Ash!
That’s what I love about them. Glad you enjoyed
Great start to the weekend! Sweaty:o)
Unreal! Good for you! Enjoy your weekend ;)
Playing a bit of catch up today! Those jump lunges get me ever time – puddle of sweat!
Have a great weekend!
Amazing!!! They nail me too. Enjoy your weekend Amanda!
Done!
Boom!
Holy crap I’m a sweaty mess and im at work again lol…..im loosing my boobs bc of all this working out hahah
Haha hopefully you have a shower there at work Ash!!! Sorry about the boobs, but also not sorry lol
All done!
Boom!! Good work Ash ;)
done
;)
Finally got it done!
Just in time for the next challenge! Good work Stef!
Fifth workout of for this week. This was a great workout for my Sunday afternoon. I love how tabata goes by so quickly. Thanks for another great workout. Hopefully I will be royally fit for my trip to Mexico in January lol.
If you keep this up I have no doubt you will Dawn! Good work! Just be sure to keep stretching so you don’t hurt yourself.