Cardio Interval Workout

Last week I completed my third week of a 6 week virtual challenge with This Time Fitness. Monday’s workout was cardio intervals and left me dripping in sweat and feeling so accomplished.

Here is the workout…

Most of these exercises don’t need any explanation. For the super squats perform a squat jump into a jumping lunge on each leg and back into a squat. It is a burner for sure. I was dripping with sweat at the end.

The first round you perform 40 seconds of super squats followed by 90 seconds of jumping rope. The next round perform 40 seconds of super squats, 40 seconds of pike pushups, and 90 seconds of jumping rope. You continue adding on an exercise each round.

I am loving all these workouts from Kindal and Dan. If you are interested in their live streaming classes you can reach out to her at [email protected]

This upcoming week I am doing something new to me and taking two virtual cooking classes online! I am so excited!

It is also our last week of virtual schooling for our oldest. What a crazy and sad end to the school year. I have so many feelings about it. When I think I am doing ok a new wave of emotions hit and it is the silliest things that make my have all the feelings. Our three littles got to pick up all their preschool end of the year books and packets and seeing all the teachers was just…I don’t even have a word for it. We love our preschool so much.

Our 3 year olds had made little pom pom chicks at our last class and they had them in their bags. Those silly little yellow pom poms made me cry. The boys were so happy to see the chicks they had made and I just lost it. Our family has been so blessed by all the teachers at our preschool who have loved on all our babies. Jesse kept saying “My baby chicky” over and over again and hugging it.

I hope you are all staying safe and healthy. Thanks for reading! Have a great rest of your day :).

xo, Tamara

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10-20-30 Ladder Workout

This is a quick 10 minute cardio workout. When I taught group fitness classes I would use this ascending ladder format often. It goes by fairly fast with the moderately challenging pace.

There are 5 exercises total. Each round is a specific work to rest ratio. Perform each round back to back with no additional rest time added for a 10 minute workout.

Round 1 starts with 10 seconds of jump squats followed by 10 seconds of rest. Immediately after start 10 seconds of plank jacks. Continue on until you finish the skaters. After the 10 second rest start performing 20 seconds of jump squats followed by 20 seconds of rest. The entire workout will be done in 10 minutes.

If you teach group fitness these short segments are great to add into your class. You could also use this as a finisher. Before my first baby was born I was teaching up to 20 group fitness classes a week. That makes me tired now just typing that.

In case you are looking for more group fitness class ideas be on the lookout in the next few weeks. I will be sharing one of my all time favorite group fitness classes that I taught when I worked at Lifetime Fitness.

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30 Minute Treadmill & Upper Body Workout

Last week I programmed this 30 minute workout for my personal training clients. We finished up the session with some mobility work and foam rolling. You could also repeat this if you are wanting a 60 minute workout. I rarely, if ever, anymore workout for 60 minutes ;). But the option is there if you want it.

When you get to the upper body section you will do the first and second exercise listed and then repeat both before moving on. Thanks for reading! And I always love to know what you think if you try a workout from this blog.

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