[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?

Abs & Obliques Slider Tabata Workout (+ A Clothing Discount!)

Abs & Obliques Slider Tabata Workout

Tabata workouts are quickly becoming a favorite of mine, and sliders are also becoming a favorite piece of exercise equipment, particularly for targeting the abdominals.  All of these moves will require you to really focus on your abs to do the majority of the work.  It's a Tabata style workout, too, so I want you to try to give it your all during every round of 20 seconds.  "Giving it your all" here doesn't mean going fast, either.  I mean really focus on your breath and engage your abs with each move.  So, with the exception of the mountain climbers, the slower you go, the better.  Ready to get started?

Abs & Obliques Slider Tabata Workout

Abs & Obliques Slider Tabata Workout

What You'll Need: a set of sliders or furniture moving pads.  If you don't have either of those,  a sturdy plastic plate or paper plate will work.  (Don't use ceramic or glass plates here!  They could break right in your hand and cause some serious injuries.)
What You'll Do: you're doing every move for 8 rounds of 20 seconds of work, followed by 10 seconds of rest.  Each 8-round Tabata = 4 minutes, so you should be done in about 25-30 minutes with breaks.

Mountain Climbers - start in a plank position with the sliders underneath your feet.  From here, quickly alternate sliding your feet up bringing your knees to your chest.  Maintain proper spinal alignment here, and focus on engaging your abs as you bring your knees in.

Heel Slide Crunches - start in a reverse plank position with the sliders under your heels, hips raised as much as possible and legs straight.  Keeping your legs as straight as you can, slowly draw your hips back past your hands, focusing on using your lower abdominals to do the work.  Reverse the movement, pushing your legs back out to the plank position.

Alternating Knee-to-Elbow Push Ups - start in a push up position with the sliders under your toes.  Go down into a push up and slide your left leg out to the side, bringing your knee to meet your elbow.  Push back up, sliding that leg back to starting position.  Do another push up, and slide the other leg out to the side.  Keep alternating which leg slides with each push up.

Side Plank Tucks - start in a low side plank position with your feet stacked on one slider, hips raised to keep the spine aligned, elbow in line with your shoulder.  From here, draw your knees into your chest keeping your hips raised the entire time.  Extend them back out.  Keep going on one side for the full 20 seconds, and switch sides with each round.  Trainer Tip: to make this move slightly easier, use two sliders and place the top foot in front, bottom foot behind.

Sliding Pike Ups - start in a plank position with the sliders under your toes.  From here, keeping your legs as straight as you can and arms planted, slide up into a pike position, drawing your feet towards your hands.  Focus on using your abdominals to do the work.

Kneeling Plank Slides w/ Push Up - start in a kneeling plank with the sliders under your hands.  From here, slide your hands out straight in front of you until you're hovering just over the floor (but not touching!).  Hold that position for a few seconds, engaging your abs and shoulders to keep your body elevated.  Once held, lower your body all the way to the floor, then slide your hands out wide and around so they're under your shoulders ready to push back up to plank.  Push back up to plank position and repeat.

There you have it!  I hope you enjoyed the workout today!  Now onto the fun part....

Blog readers get 10% off at Evolve Fit Wear with code INFITINHEALTH10!

Cory Vines Leggings & Joah Brown Tank

First off, how awesomely blue (and printed!) are these Cory Vines leggings?  I received this pair (and this buttery soft Joah Brown tank) from my friends at Evolve Fit Wear recently.  The leggings are super comfortable and perfectly stretchy.  They were a tad long on me though, so I had to roll up the ankles.   I'm loving printed leggings lately, and these ones foot the bill if I'm in the mood for something funky, but not too "out there."  And the tank is just a perfect muscle tank that's so soft, I wish I could wear it when I wasn't working out!  (But, low arms holes + normal bra = no go on that..)

And in case you haven't heard of them, Evolve Fit Wear is an online retailer of some of the top brands in athleisure and activewear.  Some of the activewear lines on the site are a bit higher end, but others are definitely more reasonably priced (these Cory Vines leggings go for $48, and the tank, $34).  Regardless, I'm super excited to be able to give you all a 10% discount with code INFITINHEALTH10!  Go score yourself some bright printed leggings for spring! 

Readers: chat with me!  Have you ever used sliders for a workout before?  What are some of your favorite moves to do with them?  If you don't have actual sliders, would you use furniture slider pads for your workout at home?  What are some of your favorite athletic wear trends for spring and summer this year?

Disclaimer: I was not compensated to write this post, however this post contains affiliate links which means if you decide to make a purchase, I receive a teensy bit of compensation.  Thank you for supporting the brands who support the blog!

10-Minute Total Body Tabata Workout

"Never miss a Monday," right?  Well, that's not always the case.  If you missed your workout yesterday, get a jump on your fitness routine today with this Tabata style workout.  All it takes is 10 minutes and you've worked your body from head to toe.  We could really stretch the alliteration and call it "Tuesday's 10-minute Total Body Tabata" but that just sounds a little bit ridiculous.  (Or does it...?)  Regardless, keep reading for the details and get your day started off on the right foot.  Best part is you don't need any equipment except a timer!

10-Minute Total Body Tabata Workout

10-Minute Total Body Tabata Workout

For each exercise, go all out as best you can for 20 seconds.  Then rest for 10 seconds.  Repeat that 20/10 combo 4 times for each exercise (totaling 2 minutes per move) before moving onto the next.  Try to only rest during the 10-second rest intervals and not between moves.   Ready?!

Jump Lunges - start in a lunge position on one leg.  Propel yourself up into the air and switch legs mid-air to land back down in a lunge on the other side.  Keep going for 20 seconds at a time, and try to get yourself low in the lunge and high up in the jump.  Trainer Tip: if the jumps are too high-impact for you, simply step your feet up and back into a lunge alternating legs as you go.

Clapping Push Ups - you can do these either from your feet or your knees (your choice).  What you'll do is perform a regular push up, but on the way up, push yourself up into the air slightly and clap your hands together once.  Place your hands back down on the floor and immediately go back down into a push up.  Keep going for 20 seconds at a time.

Feet-to-Hand Mountain Climbers - like regular mountain climbers, but bring your foot all the way up to the side of your hand.  You'll feel more of a stretch through the groin and this will also engage just about every part of your body a little bit more than regular MCs.  Trainer Tip: if the jumping is too much here, simply step your feet up one at a time to meet the outside of your hand.

Plank Hip Touches - start in a low plank on your forearms (either on your toes or your knees).  From here, twist your hips to one side and lower them so they tap the floor.  Go back to a regular plank and twist/lower to the other side.  Keep alternating for 20 seconds at a time.

In & Outs - sit down on the floor, legs extended with hands by your sides, elbows on the ground, chest up.  Bring your knees to your chest, keeping your hands planted.  Extend back out so your feet hover over the floor.  Keep alternating in & out for 20 seconds at a time.  Trainer Tip: if you want to increase the intensity, take your hands off the floor and extend them overhead.

Readers: chat with me!  Did you work out yesterday?  What'd you do?  Have you ever tried a Tabata workout before, and if so, do you like them?  Are you going to join me in the #StepitUp walking challenge?  If you want to learn about that, see yesterday's post here.  Come join the fun!