Tabata Workout

Tabata Workout! For this workout you will be doing two movements for 20 seconds each back to back followed by a 20 second workout for a total of 40 seconds of work and 20 seconds of rest. The idea behind a “Tabata” is to work more than you rest therefore not allowing your body to fully recover before working again. Doing this will maximize your time and it is a great cardio workout!

For this workout you will do 2 moves for 4 rounds and then 2 different moves for another 4 rounds.

The first 4 rounds will be Mountain Climbers followed by Flutter Kicks.

The second 4 rounds will be Seal Jack and Russian Twists.

(See below video for exercise descriptions)

Mountain Climbers – Get into a push up positions and alternate lifting eat foot toward your chest, think of marching in place.

Flutter Kicks – Lying on your back with both legs extended alternate kicking each leg, think of kick your feet while swimming.

Seal Jacks – Like a jumping jack only extend your arms in front of you and cross your legs during the jump.

Russian Twists – In a sit up position lift your legs off the ground and alternate rotating from side to side while keeping your chest up and feet off the ground.

 

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Drew Smith

Split Squats and Arm Raises

Great workout for the legs.

Split Squats – Stand with your feet abut a stride length apart, staying on the same leg, squat for thirty seconds and switch legs. You can do this a few times and alternate with some standard squats or sumo squats as well. The main focus is controlling the movements with smooth squats.

Front Raises – Standing straight lift your arms straight out it front of you until your arms are perpendicular with your body. Again the goal is smooth movements always staying in control. You will not need a lot of weight, 5 pounds will be a great start.

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And as always remember – Stay Motivated!

Drew Smith

Plate Squats & Planks

Strength Workout  EMOM – Every Minute on the Minute.

At the beginning of every minute you will do 10-15 Plate squats then finishe out the remainder of the minute doing planks.

Plate Squat – Hold the weight straight out in front of you and squat.

Plank – On your elbows create a straight line from your shoulders to your ankles and brace your core. Remember not to let your hips droop or raise too high.

 

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And as always remember – Stay Motivated!

Drew Smith

WHOLE BODY STRENGTH WORKOUT 2

For this workout you will need a few dumbbells or a resistance band however, if you don’t have any weights you can do this without any weight and still get a great workout!

Three movements done for 30 seconds 5 rounds of each movement.

1st – Single arm snatch – One side at a time for 30 seconds then switch to other side.

2nd – Spider-mans – Alternating sides for 30 seconds.

3rd – Hip Extensions – As many reps as possible for 30 seconds.

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Twitter: @undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Chicken Fresca

Cooking with Under Ten Fitness – Chicken Fresca

Ingredients:

  1. Chicken
  2. Tomatoes
  3. Garlic
  4. Basil
  5. Olive Oil
  6. Salt/Pepper

Directions:

This is a quick, easy and delicious recipe for a great home cooked healthy meal!

Cook the chicken however you prefer, I cook it in the oven at 350 degrees for about 55-60 minutes. I use this method a lot to cook chicken because it is very fast and you will have tons of chicken for the week.

In a pot heat the olive oil and add the garlic. Saute the garlic for a minute and then add the tomatoes. Cook until the tomatoes turn into a sauce and then keep warm to add on top of the chicken when it comes out of the oven!

That’s it! Easy Easy Easy

Email: [email protected]
Twitter: @undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Mountain Climbers

EMOM – Every minute on the minute –

How it works : Every minute you will do 50 mountain climbers as fast as you can and then do some light movement in between to finish out the minute, it doesn’t matter what you do in between just keep moving. at the end of the minute we will do it again, and again, and again, and again. HAHAHA

For the mountain climbers you can substitute knee tucks if you like! If you don’t finish all of your mountain climbers/knee tucks by the time I do just stop and continue along with me.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

Shoulder Stretch

I have noticed that life puts us in a position where our shoulders are rolled forward for long periods of time. With that we can get tightness and even some pain. Here is a quick and simple stretch that you can do anywhere! I like to do this multiple times throughout the day.

I hope this was helpful!
And as always remember – Stay Motivated!

Drew Smith

Yoga – Mindfulness

A very nice yoga session to open the body. Good for beginners!

I find yoga to be very relaxing and rejuvenating. I really enjoy yoga when I feel stressed or overwhelmed.

What do you like about yoga?

And as always remember – Stay Motivated!

Drew Smith

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