For any exercises you are unfamiliar with, you can google them or find them on YouTube. Eventually, I'll just record myself doing the workout.
A. Full Body Circuit: 8 Mins
Perform the following 8 exercises for 50 seconds giving yourself 10 seconds of rest in between. Push as hard as you can and do as many reps as possible within the 50 second time frame
- Jump Rope
- Reverse Lunge with bicep curls using Dumbbells (Alternating)
- Burpees
- Pushup with Dumbbell Row (Alternating)
- Jump Squats
- Tricep Dips
- Mountain Climbers
- Jump Rope
B. Lower Body Tabata: 4 mins
Perform the following 2 exercises back to back. 20 secs work/10 seconds rest. 4 times through
- Sumo Squats using Dumbbell.
- Sumo Jacks
C. Upper Body Tabata: 4 mins
- Overhead Dumbbell Press
- Divebombers
D. Ab Tabata: 4 mins
- V-ups
- Plank Jacks
E. Repeat Full Body Circuit Above: 8 mins
There's your 30 min hard core Wednesday workout!!
GET FIT! DON'T QUIT!!
So I just tried this at the gym this morning with a couple of changes--I can't perform a divebomber for the life of me (always wind up on my face!) so I did pike push-ups. Also, I don't have a timer, so I sort of guesstimated the intervals by doing the number of intervals that felt hard. I irrigated the gym carpet all around me, so it must have been effective :-). Think I will be sore soon. Thanks! -Sarah W
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