Showing posts with label tabata. Show all posts
Showing posts with label tabata. Show all posts

Tuesday, October 17, 2017

Tabata Tuesday - My Bounce Back Workout

A twenty minute FASTer Way to Fat Loss® Tabata workout doesn't sound too hard, until you are right in the middle of it.

This was my first workout since Saturday. Sunday was a rest day. We made it to church before the Typhoon Signal #8 was raised and cancelled the rest of the Masses for the day. We have started a new weekly routine of going out to breakfast after church. One reason is that we like to share an order of banana bread French toast. Seriously good stuff (at Zaks in Discovery Bay).

Yesterday I was all signed up for my Monday morning Bodystep class and looking forward to running with the 5K night group. Instead I spent the day feeling pretty crappy. I slept a lot and started reading a new book that a former co-worker recommended All American Boys (affiliate).

So today was my bounce back workout.

I started my workout with a 5 minute walk around the crescent that surrounds the courtyard in front of our building. A few stretches and then I tapped start on my interval app: 8 sets of 20 seconds work and 10 seconds rest for 5 exercises. I take 30 seconds rest between exercises, mostly so I can stretch, but also so I can catch my breath.

squat jumps
mountain climbers on steroids
scissor jumps
toe taps

I've been a fan of Tabata workouts for awhile. I love the variety, the intensity, the length. They are great for those days when you don't really feel like working out, but want to get one in, kind of quick and dirty. Boom! They're also really good when you're coming back from a sick day.

When I was done, mrC joined me and we went for a low intensity walk to the beach and back.

I spent the rest of the day getting organized for our Hong Kong visa renewal appointment at the end of the week, tying up loose ends from the US Navy visit and making plans.

For dinner, mrC made us some Italian crock-pot chicken and green beans. My macros for the day were good, so I was able to have a little Chobani yogurt for dessert.

Tomorrow I'm joining the American Women's Association's hiking group for the first time since the spring.

What's your go-to workout after a sick day?

Monday, July 31, 2017

There's Just Something About Mondays

Sprint ladder and Tabata. I have to admit I was looking forward to my FASTer Way to Fat Loss® workout when I read the schedule for today. The last two weeks I had to miss my low carb speed burst workouts for one reason or another. There's just something about starting the week with a good, tough workout.

After Skyping with my dad and stepmom, I headed to the fitness center. mrC had some errands, but he walked me there. I jumped on a treadmill for the first part of the workout: sprint ladder

I was going to do this outside on the promenade, but thought it would be too hot. It wasn't so bad on the treadmill. It probably would have been harder outside, but it felt good to sprint. After the last sprint, I continued an easy run for about 10 minutes more. I was surprised at the end to only see a total of 1.56 miles, but I did walk the rest between sprints. It gives me a goal for next time to try to run the rest breaks. 

I looked around the fitness center for a place to do my Tabata workout and came up empty. It's really my only complaint about the place. I wish they had a separate room for floor exercises or yoga. I headed outside thinking I would try to find a space or go back to our tiny Hong Kong apartment and do it. I texted mrC to let him know that I was attempting to do this part outside and if it was too hot, I would go home. I found a great little area just around the corner from the fitness club front door that looked promising.

Ironically, I ended up doing the whole Tabata workout outside. The bench was a perfect spot. I could put my bag and water there while the Interval app on my phone guided me through the exercises.

At the end I was so sweaty that my hair looked like I had just stepped out of the shower and I had my typical very red face. I wish I had braved the warm weather and done my sprints outside, but now I know that I can. Other than that, I was feeling pretty awesome about today's workout.

I was going to walk back to the apartment (which means up a very big hill), but the bus came just as I was walking by the bus stop. I figured it was meant to be and took the bus. After a shower, I spent the rest of the morning working on my Hong Kong Host duties and then watched Big Brother.

PS - I re-read my workout schedule and the sprint ladder had been removed from today's workout! 

Low carb day - the meals

Broke fast about 12:30

Dinner -

Snack -

Do you look forward to your Monday workout?
Where would you workout: small indoor space or warm outdoor space?

Tuesday, June 14, 2016

The 'After' Blues, Dragon Boat Festival and a Workout!

I've been suffering from the post event blues. 

You know this feeling (maybe?). The day after...your big race, the wedding, big get the idea. After six weeks of following the carb cycling and intermittent fasting program, I was so excited about the results. I rode that high for a couple of days and enjoyed the break. Between the program ending, the rain, and the humidity, I fell into a bit of a funk until this weekend.

Dragon Boat Festival came on Thursday. This Chinese holiday's origin (so I'm told) has something to do with villagers rowing their boats up and down a river and tossing zongzi into the river to prevent fish from eating the corpse of a very popular poet.

The resulting traditions celebrated these days include: watching dragon boat races and eating zongzi. Since we didn't know of any local races (only the preparations we saw at Discovery Bay), we enjoyed having our first taste of zongzi.

Zongzi is a traditional Chinese food, made of glutinous rice stuffed with different fillings (ours were meat only) and wrapped in bamboo, reed, or other large flat leaves. They are cooked by steaming or boiling. Besides being pretty, they were very tasty.

We also enjoyed a full plate sharing meal with friends. This is by far the best way to try new foods in a foreign country. No guilt if you don't like a dish, just move on to the next.

During our meal we were entertained by lots of good music. The band members were very interactive with the customers, even dancing with them at times, and with people who just came in to watch and listen.

After a very rainy weekend, I finally got out for Mountain Monday. It was crazy humid (85 degrees but felt like 106!), but the view and breeze at the top are worth it.

The crazy fierce summer hikers.

I've been enjoying a lot of popsicles and smoothies. 

Today I did a lower body Tabata workout from Fitness Bender. The Tabata workout: 3 minute cardio warmup followed by two 14 minute rounds of 20 on 10 off. Each exercise was repeated 4 times.

There were 7 exercises: pulse lunges on each side (I modify with the stability ball to make pulsing easier on my knee), plank tucks and extensions, side lunges and jumps, flutter kick pulse squats, bridge kicks, and jack squats.

This workout got me nice and sweaty. I'm hoping my legs aren't too sore the next couple of days!

Do you ever get the post (fill in the blank) blues?

Friday, February 19, 2016

Tabata Randomness

I'm an early riser. mrC is not. It's always worked out perfectly that while he sleeps, I get in some at-home workouts. For some reason, all the workouts I chose to do this morning were Tabata style.

I started with an oldie, but a goodie from Run to the Finish: 4 Minute Ninja Abs. This is one of my go-tos when I need a good ab session. (side note: the tag on my tank drove me crazy!)

I saw this one posted by Amanda Miller on Facebook: Goodbye Inner Thigh. This was my first time trying this one and I really liked it. If you don't already follow Amanda, you should because she shares great stuff.

All of my Tabata workouts are made easy with the use of my Gymboss Timer.  I love this thing. 

mrC and I made a pledge to take a walk every morning. After my indoor workouts, the cool air felt good as we strolled through our little garden courtyard. You can totally tell I'm a westerner by the to-go coffee I'm carrying. 

We investigated the deserted play/exercise area (which by-the-way is never empty) and found this awesome leg press.  Next time we walk I'm bringing a towel to wipe off the seat, so I can use it.

When we got back, mrC went to work and I dove into Yoga Camp. Somehow nearly two weeks have gone by since my last video class :( It felt good to follow Adriene through some flow today. 

I always take video of my yoga workout. First for the pics (this is a blog after all!) and second for the chance to assess my progress (I don't have a mirror). Like today, I can see that my "flat back" is not actually flat. This gives me something to think about and work on the next time. 

My brunch was inspired by this photo posted on Instagram. It's been weeks since I made a smoothie (the cold weather might have swayed that), but my new trend is healthy eating, so...

The rest of the day turned rainy, so it was a perfect time to hit up a local driver to take us to Metro (the European box store). They don't carry a huge amount of western products, but they usually have big bags of pre-washed salad and Tyson chicken breasts. Not today. 

I did find this great set of storage containers. Anyone who has ever lived in a high rise apartment in the city understands how easy it is to get bugs. We do whatever we can to prevent that.

TGIF fitness friends!

Wednesday, June 18, 2014

Workout Wednesday: 4 Minute Workouts

I keep hearing that Tabata is an efficient way to workout. The combination of vigorous exercise and rest periods can pack more benefits than an hour long treadmill run when done three times a week. Tabata workouts are packed with benefits…

So, since I don't plan to give up running anytime soon, Tabata is a great cross-training option that can help me get stronger and (maybe) faster!

My go-to ab workout uses the Tabata technique (see it here), but I've been looking for some new ones to mix things up and keep me challenged. Here's a one I found from Running Hutch:

20 seconds/10 seconds rest x 3 sets

Forearm Plank
Russian Twists
Mountain Climbers

If you are looking for Tabata workouts, I created a Pinterest board you can check out!

Follow Amy's board Tabata Workouts on Pinterest.

Do you use Tabata as part of your training?