Dr. Maria is BACK! She's comin' at ya with this week's workout...
The No-Excuses Do-it-anywhere Resistance Band Tabata Workout:
The name of the workout may be long but the workout itself is short and sweet. All you need is a resistance band. You’ll get a full-body workout done in less than 30 minutes. The more intensity you put into each interval, the more results you will see. Pretty easy and straightforward, right? So here is the workout:
Warm-up: 5 min. walk in place to make sure your body is warmed up.
Each of the exercises should be performed back-to-back with a 30 seconds on/15 seconds off cadence. Some exercises have two sides so you will perform each side before moving on to the next exercise for a total of 9 x 30 second intervals. Rest for 1 minute between rounds and perform 4 rounds total. The intensity for each 30-second interval should be very high, as if it was your last.
Warning: If this is your first high-intensity workout, don’t take it to the max quite yet. Only do 2 rounds at medium intensity and work your way up every workout by adding one more round first and once you’re comfortable completing 4 rounds at medium intensity, start increasing the intensity.
Exercise #1: Squat
Exercise #2 & 3: Woodchoppers
Exercise #4 & 5: Lunge and curl
Exercise #6 & 7: Lateral lunge and lateral raise
Exercise #8 & 9: Curtsy lunge
Woodchoppers: Step on top of the band with your left foot, and step your right foot out so your feet are a little wider than hips-width distance apart. Reach the handle of the band with both hands. Your left hand should hold the band with your left palm up, and your right hand should hold on with your right palm down. Keep your arms straight, and make sure the band has a little bit of give, so you'll be able to pull it across your body. Lead with your right hip and pivot with your left foot as you "chop" the band across your chest, drawing a diagonal line over your right shoulder. With control, come back to the starting position.
Lunge and curl: Stand with your feet hip-width apart, the center of the band under your left foot. Hold one end of the band in each hand, arms at sides, palms facing in. Take a big step backward with your right leg, bending both knees to lower into a lunge with your left knee directly over your ankle. Bend your elbows, curling your hands toward your shoulders, palms facing in. Step forward to stand. Slowly lower your arms.
Lateral lunge and lateral raise: Stand with feet wider than shoulder-width apart, one end of the band under left foot. Grip other handle with left hand. Step into a lunge with right foot; sweep left hand down toward right foot. Push off with right foot to return to standing; raise right leg as you perform a lateral raise with left arm.