Fitness Friday 10/16: 9-Minute Tabata Office Workout

Happy Friday everyone!  How has your week been?  Mine's been pretty busy since my mom is visiting this week and is helping me unpack and decorate the new apartment!  Despite being busy, though, I have kept up my fitness routine and have gone to some classes this week.  

One class I'm starting to really enjoy is the 20-10 Fit class, which is basically a Tabata class.  I love the quick 20-second bursts of work and the ability to (barely) catch your breath after.  I've been learning a lot of new exercise combos, too!  So, today's mini workout for the office is inspired by these classes.  Descriptions of the workout and exercises are below.  It'll only take you 9 minutes to get through, but since it's a little more intense than the usual Fitness Friday workouts, I want you to aim to get through it once today.  Ready to get started??

Fitness Friday 10/16: Mini Tabata Office Workout

Fitness Friday 10/16

For each Tabata, you'll alternate between a strength move and a bout of cardio.  For each exercise, you'll work for 20 seconds and rest for 10 seconds.  Do 3 rounds of each pair, alternating strength and cardio, for a total of 9 minutes.  Ready to get started?!

Tabata 1: Wall Sit / Plyo Squats (x 3)
Wall Sit - 
Lean your back up against the wall, keeping your lower back flat against it by tilting your pelvis slightly.  Lower yourself down so you're in a seated position, knees over ankles and digging your heels into the floor.  Hold for 20 seconds.  
Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Continue that pattern for 1 minute.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Tabata 2: Push Ups / Fast Punches (x 3)
Push Ups - 
you know the drill.  Try to get as many as you can done in each 20-second round.  If you need to, drop to your knees, but remember to keep your spine aligned from head to tailbone.
Fast Punches - stand up with a slight bend in the knees, and punch straight out in front of you as fast as you can.  See how many you can do each round!

Tabata 3: Standing Crossover Crunch / Leaning Oblique Twists (x3)
Standing Crossover Crunch - stand with your hands behind your head, elbows out.  Bring your opposite elbow to meet your opposite knee, using your abdominals to "crunch".  Alternate between sides like you're marching in place as quickly as you can, keeping your chest up the entire time (i.e. don't bend at the waist).
Leaning Oblique Twists - start in a seated position, feet flat on the floor (knees bent), arms angled out straight upward, and upper body leaned back a bit to engage the abs.  From here, twist to one side, bringing that same side elbow to meet the floor, other arm stays in place.  Go back to start and twist to the other side, trying to touch your elbow to the floor. 

I hope that workout gives you the boost you need to finish up the work week strong and start a healthy weekend.  Tonight at 6:30pm I'll be teaching my FIRST CLASS at VENT Fitness - Total Body Sculpt!  I'm SO pumped and ready to be up on the stage teaching (I've never instructed from a stage before!).  I'll report back on how the class goes over the weekend.  Wish me luck! 

Readers: chat with me!  Have you done a Tabata workout before?  Have you ever thought about doing a mini version in your office for a workday workout?  What's everyone up to this weekend?  How are you staying healthy and active?