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!
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?