[Terra Core Series] 30-Minute Upper Body + Cardio Tabata Challenge

[Terra Core Series] Upper Body + Cardio Tabata Challenge

It's time for another Terra Core workout today here on the blog!  You guys, I love love love this piece of equipment.  It's pretty much an all-in-one on the go gym that's so incredibly versatile.  If you haven't checked out my previous posts, read more about the Terra Core here in my intro, and if you're looking for another TC workout, try this 15-minute plyometric EMOM workout for your lower body.

Today's workout is all about the arms and upper body, along with some sneaky cardio thrown in the mix.  I love the Tabata style of this workout because it really makes you push yourself, but you get that nice 10-second rest in too.  Ready to work up a sweat??  Here we go!

[Terra Core Series] 30-Minute Upper Body + Cardio Tabata Challenge | In Fitness and In Health

Upper Body + Cardio Tabata Challenge Workout

What You'll Need: the Terra Core trainer and some floor space.  If you don't have a Terra Core, you can substitute a kettlebell and a Bosu ball for the workout (mentioned in parentheses next to each exercise).
What You'll Do: each Tabata round consists of 20 second of work followed by 10 seconds of rest.  You'll do that 8 times through (totaling 4 minutes) for each move, before moving onto the next.  Set your timers and let's get to it!

Overhead Swings (substitute kettlebell swings) - this one is similar to a kettlebell swing, but you're using the Terra Core and swinging it all the way up over your head.  Hold the Terra Core dome side down, and firmly grip the side bars.  Start in a squat position, Terra Core between your legs, and swing it up over your head in one fluid motion, standing as you extend your arms overhead.  Swing it back down between your legs, lowering down into a squat position.  Keep the swings going for 20 seconds, then take a 10 second break.  Do this for 8 rounds.

Hammer Curls (substitute kettlebell or dumbbells) - start standing, holding onto the 'power grip' handles on the underside of the Terra Core.  With arms fully extended to start, perform a bicep curl bringing the Terra Core up to chest level.  Repeat the curls for 20 seconds of work, 10 seconds of rest x 8.

Push Up to Squat + Chest Press (substitute Bosu ball) - start with the Terra Core dome-side down on the ground, with a firm grip on the power grip handles.  Do 1 push up here, then in one quick motion, hop your feet up to meet your hands, and raise into a squat while picking up the Terra Core to chest level.  Maintaining the fluid motion still, press the Terra Core away from your chest and bring it back in immediately.  Reverse the motion back down into a plank, and go on to do another push up.  Keep going in this fashion for your 20/10 intervals x 8.

Upright Rows (substitute kettlebell) - start standing with the Terra Core perpendicular to your body, holding onto one of the bar handles with both hands, dome-side facing away from you.  Pull the Terra Core up toward your chin, flaring elbows out and keeping your shoulders down and back (i.e. not shrugged up towards your ears).  Lower back down to start.  Keep 'rowing' for 20 seconds of work, followed by 10 seconds of rest x 8 rounds.

Pike Push Up to Plank Step Down (substitute Bosu ball) - start with the Terra Core dome-side up on the ground.  Get into a pike position with your hands on the dome and do 1 pike push up, looking back towards your feet, lowering the crown of your head to the dome (shown).  Push back up, then lower your body into a plank position.  From here, step one arm down at a time in front of the Terra Core (shown) so you end up in a plank with the Terra Core underneath your stomach (shown).  Reverse that entire move, so you press yourself back up onto the Terra Core one arm at a time, raise your hips so you're back up in a pike, and perform another pike push up.  Keep going in this fashion for 20 seconds of work, then rest for 10, and back at it for 8 rounds total.

Switch Kick Tricep Dips (substitute Bosu ball) - flip the Terra Core over so it's dome-side down.  Start in front of it with your hands placed on the flat surface.  With one leg bent, and the other extended straight up, perform 1 tricep dip (shown).  Then press yourself back up, and as you do so, push off the foot that's on the ground, switching feet mid-air (shown), to land back down on the other leg (shown).  Do another tricep dip here, then repeat the switch kick.  Keep going for 20 seconds on, 10 seconds off x 8.

Suitcase Carrys (substitute kettlebell) - start holding the Terra Core by one of the bar handles with the dome facing out.  Keeping your upper body in one vertical straight line, walk forward.  Your body will want to compensate for the uneven load by leaning over to the side that isn't holding the Terra Core.  The key is to engage your abdominal muscles and trunk to keep your spine vertical.  Keep walking forwards (and turn around to go back the way you came) for 20 seconds on, 10 seconds off x 8.  Alternate sides each round. 

Whew!  How'd that workout go for you?  Hopefully you worked up a sweat and are feelin' the burn in your upper body! 

Readers: chat with me!  Have you tried out the Terra Core yet?  If not, do you think it's a piece of equipment you would like to use?  What about Tabata workouts?  How do you like those?  What was everyone up to this weekend?  How are you planning to stay active this week?

10-Minute Do Anywhere Ab Workout

10-Minute Do Anywhere Ab Workout

Today I'm bringing you a killer ab workout that I'm really excited to share.  Everyone is all about the abs now that summer is (almost) in full swing, and I tried this one at the gym the other day - whoa.  My abs were on. fire. halfway through the first round!  I ended up having to take a break before round 2 because my abs couldn't take it.  And I have to say, they're pretty sore right now.  I'm excited about this one not just for that reason, but it's a workout that you can take with you anywhere.  Do it in your room, hotel, in your backyard, garage, or obviously at the gym... wherever you are, this ab workout is too! 

So let this be motivation for you to try it out, and save it to that Pinterest board for later, too!  (And if you're really into do-anywhere ab workouts, this one is a killer too!)  Ready to feel the burn?  Let's get to it!

10-Minute Do Anywhere Ab Workout | In Fitness and In Health

10-Minute Do Anywhere Ab Workout

What You'll Need: nothing!  Hah!  Though I'd recommend an exercise mat if you're working on a hard surface.
What You'll Do: every move is done for 1 minute (in some cases, 30 seconds each side).  Easy enough - just work your way through the exercises twice, trying to rest as little as possible.  And don't be fooled by the short timeframe... this will get your abs fired up in no time!

V-Up to Push Up - start lying face up on your mat, arms extended overhead.  From here, V up, keeping your legs and spine straight (don't round your back!).  Go back down and roll over onto your stomach, placing your arms close by your ribs, ready for a push up.  Then, push yourself up off the ground.  Go back down, and roll back over to perform another V up.  Keep alternating in this fashion for 1 minute.  Trainer Tips: the keys to this move are: a) to keep your spine straight when you V up (engage those abs HARD), and b) lift your WHOLE body up at ONE time when pushing up off the ground.  Don't "roll" up from chest to toes, but rather lift yourself as if you are a rod that cannot bend, and think of sucking your belly button in toward your spine as you lift.

Knee Trace Planks (30s/30s) - this move you'll do for 30 seconds on one side, then switch for 30 seconds on the other (1 minute on a single side is BRU-TAL!).  Start in a high plank position, bringing one knee to meet the same side elbow.  From here, trace your knee up along your arm to your armpit, rounding your upper back and tucking your chin to your chest.  Then lower your knee down to your wrist.  Keep tracing up and down for the full 30 seconds each side, trying to keep your knee in contact with your elbow the whole time.  Trainer Tip: if high plank is too challenging, drop down to a knee on that stationary leg.

Up & Over Crunches - oooo, you'll feel the burn during these ones!  Start in a seated position, legs out straight and upper body leaning back with forearms on the floor.  From here, bring your legs "up and over" to the other side, lifting your upper body up to meet your thighs in the middle.  Try to keep your feet elevated off the floor at the bottom.  Trainer Tip: if keeping your legs straight is too much for the full minute, or if it's causing you lower back pain, bend your knees in to your chest instead of keeping them straight.

Thread the Needle (30s/30s) - another one that you'll do for 30 seconds per side.  Start in a side plank on your forearm with the opposite arm extended toward the ceiling (shown).  From here, lift your hips up and press your forearm into the ground while reaching your other arm underneath and through towards your ribs (shown; think of it like a side pike position).  Do this for 30 seconds each side.

Leaning Oblique Twists (30s/30s) - last one you'll do for 30/30.  It's easier to explain this one in terms of sides, so start in a kneeling position on your right leg, with your left leg out straight to the side, and left hand tucked behind your head (shown).  From here, lean to your right, engaging your obliques, creating a straight line from head to foot (shown).  Now twist your torso so your top elbow is pointed toward the floor (shown), trying to maintain work in that same plane as much as possible (i.e. keep your weight still, don't lean forward).  Reverse the entire move so you are back upright, pausing for a second in each position.  Trainer Tip: if you're doing these on a hard surface, I recommend folding over your mat so you get double the cushion.  This one can be hard on the knees.

HYLETE Apparel for the Modern Athlete + 40% DISCOUNT!

I got the chance to partner with HYLETE in outfitting today's workout.  I'm excited to introduce this brand to you because, well, I'm really liking their leggings so far, and I think they have something unique going for them.  They're an online-exclusive brand, meaning that HYLETE doesn't sell their products in retail stores, but rather only offers them on their website, and as such, can offer better pricing and exclusive discounts rather than retail markups normally seen.

Hylete tank and Invex crops

The leggings I'm wearing are the Invex II Crop in black/gunmetal (also offered in black/teal, black/gray, and plum/gray).  They're slightly compressive, and hug the hips nicely, and the contouring stitching on the sides is very figure-flattering.  They also promote these crops as being adjustable in the waist, meaning the waistband is designed to roll down if you want them lower on your hips.  For me, they hit just below my belly button, so rolling them down would be a little TOO low in my opinion. ;)  They stayed put during this workout, too, so no worries about them sliding down and having to readjust them mid-workout (don't you hate that?!).  I chose black because it's more versatile with what tops I have in my activewear collection, but I'm eyeing the black/teal ones, too! 

Hylete tank and Invex crops

As a special treat for blog readers, you guys are getting 40% off your HYLETE purchase using code HM4612 at check out!  Super stoked to share this with you because they have some other cute legging options (like these adjustable-length Nimbus Caprites) and tops (eyeing this tank, and this jacket).  Go get yourself some new activewear! :)

Readers: chat with me!  What new ab workouts are you trying?  Any new moves out there that you like?  How has your week been?  Anyone have any fun, active plans for the weekend/month/summer?

All HYLETE apparel links are affiliate.  Thank you for supporting the brands that support this blog!

[Terra Core Series] 15-Minute Plyometric EMOM Workout

[Terra Core Series] 15-Minute Plyometric EMOM Workout | In Fitness and In Health

Happy Friday to you!  I've been so excited for today because I get to share the first workout in my new Terra Core workout series on the blog!  If you haven't yet caught the rundown on what this awesome piece of equipment is, check out my introduction post here from earlier this week.  I'm seriously in love and I think this is something everyone (yes, everyone!) needs to have in their home gym collection. 

But okay, onto the workout.  Today's workout is a new(er)-to-me-structure called EMOM, which stands for Every Minute On the Minute.  I learned about this time structure in a bootcamp class I took a few months ago and I love it because it's high intensity, with variable rest periods where the harder (read: faster) you work, the longer you get to rest.  The structure is explained below if you're new to this format.  Today's EMOM features almost all plyometric moves which will ramp up your heart rate and work your lower body all at once.  So grab your Terra Core (or a Bosu*) and clear some floor space - let's do this!

[Terra Core Series] 15-Minute Plyometric EMOM Workout | In Fitness and In Health

15-Minute Plyometric EMOM Workout

What You'll Need: a Terra Core trainer* and a timer.  
*If you don't have a Terra Core (I highly recommend getting one - 25% discount code in my previous info post!), you can do this workout on a Bosu ball, with a slight modification to the lateral walks (as described below).
What You'll Do: set your timer for 15 minutes.  When it begins, start with exercise #1 and try to complete it as fast as you can within that first minute.  When you finish that exercise, the duration of that minute is time for rest (so the faster you finish, the more time you'll have to rest).  When minute 2 starts, move onto exercise #2, only resting for the duration of that minute.  Keep going with the exercises in this fashion for the full 15 minutes (you'll complete 3 5-minute rounds of the 5 exercises above).

20 Low Squat Jacks - get into a low squat position with your feet places on either side of the Terra Core.  From here, hop up onto the Terra Core maintaining the same upper body height (i.e. not standing up in either position).  Keep going for 20 (each hop on counts as 1). 

10 Lunge to Knee Drive Skips (each leg) - start in a lunge position with your front foot on top of the Terra Core.  From here, drive your back leg up toward your chest fast as you stand.  As your knee comes up, push off of the foot that's on the Terra Core to hop upward in a small skip.  Land back down, and reverse the move to a backward lunge (back into the position you started).  Go for 10 reps on each leg, moving quickly.

10 Lateral Squat Walks + Jump - start at one end of the Terra Core, with your inside foot resting on the edge.  From here, propel yourself upward in a jump (as shown in picture 1), pushing off both legs, but actively engaging your quads more in the leg that's raised.  Land back down with that foot on top of the Terra Core (2), and walk sideways across it, maintaining a low squat position (3, 4).  Once you reach the other side, jump again.  Now walk back the way you came.  Each pass across the Terra Core counts as 1 (or you can just count the number of jumps you do) - 10 total.  *A note on using the Bosu with this move: since the Bosu is circular, you won't have the surface area to actually walk across it, so simply step up and over, jumping on each side.

15 Reverse Burpees - these are one of my favorite moves to do on the floor for some leg work and cardio, but adding the Terra Core makes it both slightly easier and more challenging.  (Easier because you're elevated off the floor, so standing up is less of a challenge; harder because rolling back onto the unstable surface forces you to engage your abs a lot more to maintain balance.) Start standing with the Terra Core directly behind you length-wise.  Sit down on it, and roll back so your back is flat and feet are lifted off the ground (as shown).  From here, roll back up to a standing position, and in one motion, jump upward.  When you land, immediately roll back onto the Terra Core again.  Keep repeating that motion for 15 reps.

15 Plank Jacks - boy, these ones got to my quads a lot more than I thought they would!  Try to move quickly with these ones... start in a plank position with your body parallel to the Terra Core, hands on the ground and your feet elevated (as shown).  From here, hop your feet off, bending your knees as you land (shown).  Now push off your toes and hop back up onto the Terra Core, squeezing your quads and glutes.  Keep hopping on and off for 15 reps (each hop off counts as 1).  Trainer Tip: keep your abs engaged here, too.  Even though this will mainly work your quads, you'll want to maintain a neutral spine, which means sucking that belly button in and keeping those abs active.

Repeat 2 more times for the full 15-minute workout.

Whew!  You are DONE! I hope your legs are thanking you. Let me know how you liked the workout, whether you're trying it on the Terra Core or on a Bosu.  And reminder, you can get 25% off the Terra Core - discount code in my previous post here.

Readers: chat with me!  Have you tried using the Terra Core yet?  What do you think?!  Have you ever done an EMOM workout before?  If so, how do you like them?  Do they challenge you to push yourself?  What's everyone up to this holiday weekend?