THE BEST FULL BODY WORKOUT (that can be completed in less than 30 minutes)
While I was on vacation I created this quick tabata workout because I needed to get some movement in, wanted to lift weights, but I didn't want to spend my entire morning at the gym... like I sometimes (okay always) do while I'm at home. I loved it so much I took it with me to my next vacation and then adapted it so I could have a short workout to do before my hikes. In fact, I love it so much I'm convinced I have to share it with you. So here it is!
Set your tabata (or interval) timer for 45s work, 15s rest. 1 min of rest between rounds, and 5 rounds total. This will give you a little under 28mins of workout.
Exercises:
Narrow Front Squat: Works the quads, glutes, core. Keep your feet and legs close together on this one, back is flat, and shoulder down away from the ears. Be sure you don't arch your back as you lower your hips down and back.
Kettlebell or Dumbbell Swings: Works the lats, hamstrings, core, and glutes. Start out with a flat back and as if you're a hiker with a football. Hinge from the hips moving between a bent over position and a standing plank. Let the arms float effortlessly!
Bent Over Reverse Grip Row: Works the lats, biceps, deltoids, glutes, and core. Hinging from the hips, keep your back flat, shoulders down, and row the weights up to your rib cage. Palms face up.
Overhead Reverse Lunge: Works the quads, shoulders, and core. Be sure to keep your shoulders down even though you're holding weight over your head. Make sure that front knee stays at 90 degrees.
Tricep Burpee to Down Dog: Works the calves, triceps, lats, core, and cardiovascular system. Stretches the back, chest, hamstrings, and calves. Land your jump back with a slight bend in your elbows. Keep the elbows tucked in tight to the body to focus on the triceps. Enjoy that stretch but not for too long unless the work timer has already gone off, this will keep your heart rate pumping!
Try it out, enjoy getting some time back in your day. Use it as your no-excuse workout, you've got 1,440 minutes in your day, you can spend 28 of them doing something good for yourself TODAY!
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