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

signature

My Third (and Favorite!) Fix: Stitch Fix Gets Me

Stitch Fix Review (outfits styled with my fix)I got my third delivery from Stitch Fix a couple weeks ago and they get me, guys. They really, really get me. Everything in it rocked—either something I needed or something I didn’t know I needed but apparently did because I’ve been wearing it for a week straight. So instead of the painful mirror selfies I took for my previous two Stitch Fix reviews, I’ve stepped this one up with some outfit styling and a photoshoot (a.k.a. hey mom, wanna come over and take a bunch of pictures of me pretending to model?) in the oh-so-chic alleyway behind my apartment. That’s what you get when you have a fitness blogger pretending to be a fashion blogger…

If you missed my first two Stitch Fix posts and have no clue what it is, you can read about the online styling service here and here.

Renee C. Skirt= KEEPER

Before I even tried this on, I know I was going to keep it based solely on the print. As soon as the weather starts to cool, I swear the only colors I wear are black, off-black, dark gray, and more black. I’m so boring.

Stitch Fix Review (outfits styled with my fix) Stitch Fix Review (outfits styled with my fix)

I can wear this skirt all year long—pairing it with a white crop top in the summer, a darker top and scarf in the fall, and then layering on a blazer and adding some tights in the winter. For this particular look, I paired it with a t-shirt tied up in a knot, scarf and some booties.

Stitch Fix Review (outfits styled with my fix) Stitch Fix Review (outfits styled with my fix)

IN THIS LOOK | skirt: Renee C. via Stitch Fix // top: c/o Reebok // booties: Jeffery Campbell

Mavi Black Skinny Jeans = KEEPER

I actually already have a pair…ok two…of black skinny jeans, so I debated keeping these, but convinced myself they’re all different enough that three pairs of black skinny jeans is rational and necessary. I had a leather pair and a biker-inspired pair with edgy zippers, so this classic pair is a good complement to the others. Just humor me…

Stitch Fix Review (outfits styled with my fix) Stitch Fix Review (outfits styled with my fix)

41 Hawthorn Blouse = KEEPER

I love this flowy blouse. The print is fun, and it has pretty beading along the neckline (you can’t really see it in these pictures). You could pair it with black lace shorts and heels for a night out, or with a blazer and dress pants for the ol’ corporate look (work style advice coming from a girl who wears yoga pants as a career…).

Stitch Fix Review (outfits styled with my fix)Stitch Fix Review (outfits styled with my fix)

IN THIS LOOK | blouse: 41 Hawthorn via Stitch Fix // pants: Mavi via Stitch Fix // blazer: Nordstrom Rack // heels: asos

Tart Scarf = KEEPER

It’s scarf season, and it’s always leopard-print season (in my mind), so this circle scarf was a definite keeper. You can wear it loose, looped around your neck a couple times, or wind it into a sort of neck warmer. Lots of ways to style it!

Stitch Fix leopard scarf

Mystree Crew Neck Sweater = KEEPER

I know I’ll wear this comfortable crew-neck sweater a ton. I don’t have enough neutral, wardrobe-staple sweaters (I have a white one that I refuse to part with, but it’s riddled with holes—it needs a backup).

Stitch Fix Review (outfits styled with my fix) Stitch Fix Review (outfits styled from my fix) Stitch Fix Review (outfits styled from my fix) Stitch Fix Review (outfits styled from my fix)

IN THIS LOOK | sweater: Mystree via Stitch Fix // shirt: Brandy Melville // jeans: Mavi via Stitch Fix (from a previous fix) // shoes: Kork-Ease

Every time I do a fashion-related post, I read it back to myself and think You are one basic, baaaaasic bitch, Nicole. Spewing out sentence after sentence gushing over an article of clothing with I-can’t-even’s and OMG-so-cute-right’s may not be the most intellectually stimulating way to spend my time, but WHATEVER these posts are so fun for me to make! I can’t help it: I love clothing; I love playing dress-up; and adding new items to my wardrobes fills me with joy and excitement. Stitch Fix, you made my day with this fix!

Which item/look is your favorite? Is it just me or do you slip into Basic Mode against your will when clothes are mentioned? :)

Disclosure: Links to Stitch Fix in this post are affiliate links.

signature

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.

signature