Well I've been sick for about a week now, with the worst of it last week. I am grateful to have had my burpee challenge while being sick because it meant I was able to get up and move a little even though I couldn't do a full workout. I was in the early 20's of my burpee challenge while I was sick so I would do 5-10 at a time about every hour or so, just to get my daily burpees in. I am starting to feel a lot better, still not 100%, however. So when I woke up today I thought I'd try to get in a small workout while I do my burpees. Today was day 27 of my challenge, and as I get further in my challenge I'm trying to find creative ways to get my burpees in. One quick easy way I have found of getting the burpees in is to do a Tabata. A real quick explanation for those who don't know what a Tabata is: 20 seconds work, 10 seconds rest, 8 rounds. So I do 1 round of burpees, and today I did 1 round of standing glute kicks. I can get in 5 burpees in 20 seconds, so with 1 Tabata I can get in 20 burpees, and 1 Tabata is 5 minutes.
Ok, so onto my workout. Here is what I did today.
Tabata 1: Burpees and standing glute kicks.
Tabata 2: crunches and "table" glute kicks.
The other 7 burpees I needed (for day 27).
50 - inner and outer thigh raises (50 each, on each leg)
20 - inner thigh squats with ball
2 round of planks
20 - calf raises
10 - lunges to side with weight
Tabata 1: Burpees and standing glute kicks.
Round 1: 5 burpees
Round 2: Standing glute kicks right leg
Round 3: 5 burpees
Round 4: Standing glute kicks left leg
Repeat that for the next 4 rounds.
Tabata 2: Crunches and "table" glute kicks
I switched up the crunches here every round. First I did normal crunches, then I did straight-leg crunches, then bicycle crunches (be alert of your form here!) then crunches with your legs straight up. "Table" glute kicks is my term for glute kicks on all 4's. When your in table position on your hands and knees, raise your leg up bent so your glute is in line with your back, and raise it up. Don't lower it past your back.
Then I did the other 7 burpees I needed to bring my heart rate back up a little.
Inner and outer thigh raises:
Lay on your side, propped up on your elbow. Bring your top leg all the way out in front of you and raise it up and down - 50 times. Then bring your top leg bent in front of your bottom leg and raise your bottom leg - 50 times. Repeat on other side.
Inner thigh squats with ball:
Put the ball between your legs at your knees, squeeze as tight as possible. Then do a 5 count squat. Down for 2 counts, pause for 1, up for 2 counts. 10-20 reps.
Planks: 2 rounds, 3 planks each.
Side planks, and a plank on your forearms. For the second round, if you'd like, switch up your planks a little. Some variations can include: moving your hips up and down; bringing your top leg straight out in front and grab it with your arm; bend your top leg to bring your knee to your elbow (to crunch your obliques) or any other variations you like.
Calf raises:
There are plenty of ways to do calf raises, my favorite is simple toe raises. Hold 5-10lb weights (depending on what you have access to) in each hand down at your sides and stand up onto your tippy toes. Lower back down, not all the way to keep that contraction and raise back up again - 20 times. Then when I get to the 20th rep, I hold on my tippy toes for 20 counts.
Lunges to side:
This is probably my favorite workout. It's an all over body workout, and gets your heart rate up a little.
You can do this without a weight if you're a beginner, but I highly suggest using even a 3 or 5lb weight. I like 8-10lb. You don't want to go too high with your weights, though.
Start out with your legs in a wide stance, weight in your right hand, you're going to lunge to the left and bring the weight down to your left ankle, stand back up and at the same time, bring your arm with the weight up into a "half V" and bring your right leg out to the side. Repeat 10-15 times on that leg, then switch sides.
I love this workout because you're working your legs and glutes in your squat, you're getting a little work in your arms with the weight, and when you bring your leg out to the side you work your outer thighs, glutes and obliques. And since your using a weight, and doing higher reps you get your heart rate up a little, which is always good.
That workout only took me about 15-20 minutes. It wasn't as intense as I usually might like, but considering I'm not feeling 100% yet it was a good all over workout, that got my heart rate up a little too. I always say, something is better than nothing. Even if you only have 10 minutes to work out, then that's fine. It's better than not doing anything.
A quick little side note: There are apps out there where you can create workouts and timers. I have an iPhone, and I use an app called GymBoss Interval Timer. I can set a timer for my Tabata for example. I do a 10 second warm up, to get ready, then 20 seconds work, 10 seconds rest and repeat that for 8 rounds. And in between each round, it sets off a timer so you don't have to keep a look at your watch. You can set as many as you want, I also have one for my planks for instance. 30 seconds, with 5 seconds so I can switch to the next side, and I do 6 rounds. I pretty much have a timer for every workout I've made up. I also had one on my Android, I forget what it was called, but there are plenty of interval timers out there.
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