Find a hill with a steady incline 50-100m. Sprint up it as hard and fast as you can, walking back down the hill to recover. Repeat 10 times! This should get the calves burning and heart pumping!
Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.
Try this! Jumping lunges couples with push ups!
Not just running along the beach. We need to make this more intense. Start at the beginning of the beach on higher ground approx. 20-50m away from the shoreline. Sprint down to the shoreline INTO the water (yes we are getting wet) up to waist height, turn around with high knees getting back out of the water and running back up to the top. Rest for 1min and repeat 5 times.
A skipping rope is inexpensive and there are so many varied movements you can do using a rope – not just a regular skip. Try this – 30seconds work followed by 30sec rest on the following movements. Repeat for
- Normal skipping
- High Knees Skipping
- In and out Skipping (moving feet close together on one jump and far apart on the next jump)
- Side to Side Skipping
- Double Unders
- Butt Kicks Skipping
All you need is one kettle bell and you can get them anywhere these days and take them anywhere! For each movement listed below, complete 50 reps! Start the clock and see how long it takes you to get through the list. You must complete 50 reps of the first movement before moving onto the second and so on.
- KB Swings
- Goblet Squat
- OH Lunge
- Alternating Clean and Jerk
- Alternating Snatch
- Sumo Deadlifts
- Push Press (25 each side)