Med Ball Tabata Workout

Med Ball Tabata WorkoutHey guys! Sorry I haven’t posted in a while. I’m in the process of transferring my website over to private servers because my current shared ones can’t handle the amount of traffic P&I has been getting—most certainly not a bad problem to have! However, what is a bad problem to have is my lack of technical website knowledge. It’s taking longer than it should because I’m learning as I go (story of my blogging career), but I think it should be smooth sailing from here. I’m back to a regular posting schedule and just crossing my fingers nothing explodes over the next couple days.

If you’ve been following me for a while, you’ve probably noticed that my go-to workout getup is a pair of leggings (the funkier the better) with a lose tank top. I do wear other workout tops with built-in bras from time to time, but I just love the comfort and laidback style of tossing on a muscle-cut tank or racerback over a sports bra. So when Michelle from Reverence Apparel reached out to me about rocking one from her line on the blog, I thought it’d be a perfect fit. With all the HIIT and tabata workouts I post, I had to go with this tank:

Reverence Apparel tank

Med Ball Tabata Workout

Equipment I Used:

  • 6-lb med ball (would have liked to use a 10-lb but this is all I own right now)
  • Exercise mat
  • Gymboss Interval Timer

You’ll set your timer for 8 rounds of 20 seconds of work and 10 seconds of rest. As you’ll see, for each exercise, you flip-flop each of the 8 intervals you’re working. For the most part, that just means right side then left side. For the pushups, you’ll alternate between hands and feet (see below). Once you complete your 8 rounds of one exercise, do the same thing for the next (so in total, you’re spending 4 minutes on each exercise).

This is a great workout for beginners and takes only 20 minutes to complete. If you’re more advanced, I would recommend going through the workout twice (so that you spend an entire tabata block on each side, rather than alternating).

Med Ball Tabata Workout

  • Med Ball Crossbody Chops: Start in a split-stance lunge position right foot forward, ball of left foot planted behind you, both knees bent to 90 degrees, holding the medicine ball by your right foot with straight arms. Your left foot is going to pivot as you stand up, bringing the medicine ball across your body (keep arms straight) and reaching it up to the left. Chop it back down diagonally across your body to starting position, pivoting left foot and bending your knees.
  • Med Ball Push Ups: These are your basic push up, only you’ll alternate between having your hands on the ball (similar to doing a diamond push up on the ground with your hands in close and elbows going out wide as you lower) and balancing your feet on the ball (hands on the ground).
  • Med Ball Hip Bridge Leg Lift Thrusters: Start in a bridge position: right foot on the med ball, shoulders on the ground with arms by your side for support, and left leg held straight up, toes pointing towards the ceiling. Squeeze your glutes to lift your hips off the ground—your bum should not come to rest on the floor throughout the duration of the exercise. This is your starting position. From here, it’s one hip thruster with one leg lift at the top: lift your hips off the ground as high as you can, squeezing your glutes. Hold at the top and lower your left leg parallel to the floor (keeping it straight) and then lift back up so toes are pointing up. Lower your hips back down so that they’re just hovering above the floor, and then repeat: thrusting upward and then lowing the left leg.
  • Med Ball Plank Roll Out: Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right palm–>wrist–>forearm over the top of the ball. As you reach forward like this, you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right forearm–>wrist–>palm and straightening your left elbow back to starting position as you do. Alternate each 20-sec work interval: right, left. If you need to modify, do this from your knees.
  • One-Leg Med Ball Burpees: This is your basic burpee except you keep one leg lifted the whole time and are holding a medicine ball in your hands. This is the whole sequence: Keeping your left foot hovering off the ground, bend the right knee to bring the medicine ball to the ground in front of you. Hop the right foot back into a plank position, and then hop it back up forward towards the ball. Stand up straight, bringing the ball with you and then hop upward on the right foot, pressing the medicine ball overhead as you do.

Reverence Apparel tank

WEARING | tank: c/o Reverence Apparel // leggings: c/o lucy // sneakers: Nike

I wanted to leave you with a few other tops from Reverence Apparel I like and to spread the word about their #CycleForSurvivalHealthie challenge that’s taking place through the end of the month. Not only do a portion of proceeds from the Spincess tank below benefit cancer research, but you also get involved via Instagram. If you post a selfie doing some sort of exercise to instagram with the hashtag #CycleForSurvivalHealthie and tag @reverenceapparel and three friends, you can enter to win a prize package from Equinox, Athleta & Reverence Apparel. Details here.

Reverence Apparel tank

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Legs & Butt Bodyweight Workout

Legs & Butt Bodyweight WorkoutI made up this workout after a long day of traveling a while back. You know that glorious feeling when you finally stand up after a long car ride or flight? My legs and bum were itching to move, but by the time I got home it was too late to run or hit up a studio so I decided to jump around my apartment instead. Always a viable option.

Legs & Butt Bodyweight Workout

No equipment is required for this workout, but if you want a challenge, just grab a pair of 5-15lb dumbbells. They’ll add on some weight to make the exercises harder.

You’ll go through this entire routine twice. The routine is divided into three parts: left leg, right leg, butt. For each part, you do each of the exercises for 30 seconds, and three rounds of the exercises. Don’t rest in between exercises or rounds, but take a 60-sec break after each part. Confused? Here’s a breakdown:

  • RIGHT LEG | 30 sec each exercise, 3x
  • REST 1 MIN
  • LEFT LEG | 30 sec each exercise, 3x
  • REST 1 MIN
  • BUTT | 30 sec each exercise, 3x
  • REST 1 MIN, REPEAT WHOLE THING ONCE MORE 

With breaks, the whole workout will take you about 35 minutes to complete. Exercises descriptions below the pictorial.

Legs & Butt Bodyweight Workout

RIGHT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).

  • Lunge Hops: Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this, it’s a small upward hop, pushing off the balls of the feet.
  • Curtsey Lunge with Calf Raise: Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until the ball of the left foot is planted on the ground as well. From this deep lunge position, you’re going to slowly stand up on the right foot, bringing the left foot back to center and then up, knee towards chest. As you do this, press through the ball of your right foot, lifting the right foot up for your calf raise. Lower the right heel back to the ground, going right into your next lunge.
  • Hip Bridge Thrusters: Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift left foot into the air as well. This is your starting position. Butt and left foot will never touch the ground again (well, not until you’re done with your reps!). From here, thrust the hips upward, squeezing your glutes and pressing through the planted right foot. Hold for a second at the top and then slowly lower hips back down.

LEFT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).

  • Lunge Hops
  • Curtsey Lunge with Calf Raise
  • Hip Bridge Thrusters

BUTT | Do each of the following four exercises for 30 seconds, not taking any breaks between them. Complete three rounds (6 minutes).

  • Jump Squats: Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.
  • Squat Hold: Hold a squat, weight in your heels, knees not sticking out farther than the toes, butt and hips back and down. Don’t cheat yourself—get low!
  • Sumo Squats with Alternating Leg Lifts: This is a wide-stand squat with alternating side leg lifts. Feet wider than hip-distance apart, squat down low. Shift your weight into the right side and, staying as low as you can (it’s natural for the right to straighten a little, but don’t come out of the bent knee all the way), lift the left leg straight up and out to the side. Lower it, bringing your weight back to center in that deep squat. Repeat to the other side.
  • Diamond Squats: But wait, your knees are sticking out passed your toes! I know, and it’s ok! These are safe for your knees because you’re on the balls of your feet the whole time. That being said, if you have existing knee issues, you might opt to do a plie squat instead of these. Start standing upright and bring your heels close together (either touching or with a couple inches gap in between), toes pointing out wide. Next, lift up onto the balls of your feet. This is your starting position, and your goal is to never let those heels touch the ground until the 30 seconds is up. From here, bend your knees as you lower down into a squat, keeping those heels lifted. The knees should track in the same direction as the toes (which are pointed out), so your legs will make a diamond shape as you lower down. Get your butt as close as you can to tapping those heels and then come slowly back upright.

Legs & Butt Bodyweight Workout

WEARING | leggings: c/o Cozy Orange // tank: LF Stores // sneakers: Nike

The leggings are another gift from my friends at Cozy Orange–I love the splash of color and print around the knees and waistband!

What’s your favorite and least favorite body part to workout? My favorite: core. Least favorite: arms.

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Upper-Body Kettlebell Interval Workout

Upper-Body Kettlebell Interval WorkoutMy last upper body workout using kettlebells was a big hit, and I got a reader request for another one so she could switch it up. Ask and you shall receive…eventually (my turnaround time with workout requests is glacial, I know).

I would consider this workout to be a little more advanced than the first upper body kettlebell routine I blogged because you’re doing dynamic movements with heavier weights (the high-pull swings and high-pull to plank rows in particular). Form will be important for injury prevention with those, so if you’re newer to working out or kettlebells, start with a lighter weight—lighter than you think you need, trust me. Practice the exercises with little-to-no weight before upping it.

Granted, I am a whiney baby when it comes to upper body workouts, but OH MAN this one killed me…

Upper Body Kettlebell Interval Workout

Equipment I Used:

Set an interval timer for 21 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises three times. As you’ll notice, you work the right side completely before moving onto the left: three exercises on the right, a two-hand exercises, then the starting three exercises on the left.

Upper-Body Kettlebell Interval Workout

  • High Pull Swing RIGHT: The best way to understand this swing is to watch this YouTube video demo (@2:40). It’s essentially a basic one-arm swing, but at the top of the swing, you pull your elbow back and slightly up and then lightly punch the bell back forward towards the top of the swing arch. To break it down: Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height as you bend the elbow, pulling it back behind your body at a slight upward angel. Push the bell back out front, straightening the elbow, and swing it back down, rotating the bell so that your thumb leads the way.
  • Clean ‘n Press RIGHT:Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
  • High Pull to Plank Row RIGHT: This exercise is almost like an upper-body burpee. Start standing tall will the kettlebell placed a little in front of you on the floor to your right. Squat down, placing hands on the floor (next to the bell) and jump your feet back into a plank position. From there, holding a plank and trying not to rotate your hips, grab the kettlebell with your right hand and row it off the ground, pulling your elbow straight up towards the ceiling and slowly returning it back down. Resting the bell back on the floor, jump both feet back up towards your hands, shifting your weight into your heels so that you’re squatting next to the bell. From here, it’s time for the high pull. Grab the kettlebell with your right hand and power up to a standing position using your legs. As you do, pull the kettlebell striahgt up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, and as you do, place your hands on the ground next to it and jump back into your next plank, starting from the beginning.
  • Serve the Platter to Front Raise: You’ll do one serve the platter and then one front raise, flipping your grip at the bottom of each movement to transition to the next. Start holding a kettlebell in each hand at hip height, palms facing up. From there, reach your hands up and out in front of you to shoulder height. Careful not to the shrug the shoulders as you do this. Keep a soft bend in the elbow at the top, and then slowly return the bells back to hip height. Smoothly flip the bells so that your palms are now facing down gripping the top of the handles. From here, raise your hands straight up in front of you to shoulder height, keeping just a soft bend in the elbows (don’t lock your arms straight). Slowly return down to starting position, transitioning back to serve the platter.
  • High Pull Swing LEFT
  • Clean ‘n Press LEFT
  • High Pull to Plank Row LEFT

Upper-Body Kettlebell Interval Workout

WEARING | top: c/o Lucy // leggings: c/o Forever21 // sneakers: Nike

The tank I’m wearing in today’s workout is another gift from lucy (you might remember the leggings I wore a few weeks ago, also from them). Isn’t the back of this top adorable?? It’s their Perfect Core Halter (retail at $65), and cute back detailing aside, is also comfortable and functional. And the built-in bra is supportive enough that I can run/jump/cartwheel/play on trampolines without feeling like I need a sports bra underneath. :)

Alright that’s all for me today—enjoy this kettlebell killer! You all seem to love upper body workouts (personally my least favorite haha), so hopefully this will be a perfect addition to your weekly workout routine.

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