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FIT FOR LIFE: February 2023 Weighted Tabata
Equipment: Dumbbells
This will get your heart pumping and the hour will just fly by!!! Mostly weighted work, this Tabata Style workout has us doing 8 reps of 20 second work/10 second moving recovery/1 minute of aerobics. We get in about 11 sets, using 2 sets of dumbbells, ankle weight, gliding disks (paper plates work very well), and a chair. We are moving from start to finish, and if you need an overall workout, this is for you!
- Class Type: Body Sculpt / Killer Cardio
- Trainer: Kelly
- Date: February 13, 2023
- Length: 57:14
- SWEAT Scale:
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1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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Sculpt February 5, 2015
WARNING LABEL: This training is meant for more advanced fitness levels.
Does that mean you shouldn’t try it if you don’t consider yourself crazy athletic? Well no, it doesn’t mean that. You don’t know if you don’t try. You might grab lighter weights than suggested, or do 20 reps to our 30, or you might do half today, and half tomorrow, or you might just say “Forget that! I’m not doin’ it!”. Ha.
“It” means “Cat Kom’s Dirty Thirty, Dirty Dozen” where she takes 12 exercises (some traditional and some creative) and has you do 30 reps in a row, plus some “fun” transition drills between each. It’s a killer full body workout. You might need a swear jar handy by the way. Put a quarter in it each time you even think about cussing, then donate the $ to a good cause, which might just mean a new pair of smaller skinny jeans. 🙂
Carve it Up: Back & Chest
Time to tackle some of the best Back Exercises and battle bra fat with this Chest Toning Workout. And, you’re going to love the results because this killer Back and Chest workout can seriously change the look of your upper body. How? Well, sculpting the back and chest make the biggest impact on your body’s north side because they’re the biggest muscle groups in your upper body!
The format is simple with two 9 minute strength circuits and a short halftime “break”. Just push play now to Carve it Up!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
Run Sculpt October 15, 2017
“If you have a body, you’re an ATHLETE”
Nike co-founder Bill Bowerman
Amen to that! Now let’s use those bodies as our only tool in this full body, fat-defying, muscle-defining Run Sculpt Workout. That’s right – No equipment (except a treadmill if you prefer it over the great outdoors) needed means NO EXCUSES!
For the body sculpting segments, we’ll use our bodies for resistance and leverage as we blast through push-ups, squats, lunges, and loads of other fun, calorie crushing moves. We even get to throw a few punches. BOOM!
The running segments are just as fun and tough! Music and audio notes guide us through various drills, where we take our pace up & down to challenge and change our bodies.
Are you ready ATHLETES?
Weights 60 Drop-Set Workout
Serious muscle gains need serious workouts. That’s where this killer Full-Body 60 minute Weight Lifting Workout comes in. You’ll want multiple weight options as you work non-stop in a drop-set format (same exercise for several sets in a row, decreasing weight each set). You’ll get modifications throughout, but expect to work each muscle group to failure. Press play to get swole!
This workout does not include a cool-down, but we have some great options here!
