≡ Menu

Bodyweight Tabata Cardio & Foam Rolling Workout

Ever get those days where every muscle feels tight and you could use a pick me up? (and not reach for that 5th cup of coffee of the day).

I felt the same way the other day and decided to do a workout where I incorporated foam rolling into my body weight tabata cardio workout.

Try this bodyweight cardio workout! This is a 11 minute Body Weight Tabata Cardio & Foam Rolling Workout. The tabata style of cardio training means 20 seconds of hard work, followed by 10 seconds of rest, and repeat. Tabata is a form of high intensity interval training, which research has proven is the best method for weight loss.

Foam rolling is a form of soft tissue work and is important because our single muscle fibers ( called fascia) get bunched up throughout the day, from being sedentary, previous workouts, etc. So the foam rolling is ROLLING those bunched up fascia fibers out smooth, so that you can have better quality of movement when you lift weights. That means more work for your muscles and better results overall. In addition, foam rolling helps prevent injuries.

What you need:
-Timer
-Foam Roller
-Your STRONG body! (PS- your underwear showing is not required, apparently I didn’t get the memo! I didn’t have time to re-film, so hope you like pink ;))

Workout Summary

Get Ups: 3 x 20 seconds work/10 seconds rest
Glute Foam Rolling: 1 minute/each Glute
Side Shuffle with Arm Swing: 3 x 20 seconds work/10 seconds rest
IT Band Foam Rolling: 1 minute/each leg
Mountain Climber On Steroids: 3 x 20 seconds work/10 seconds rest
Chest Foam Rolling: 1 minute/each side

Amanda Jessop - Photo
Hello! I’m Amanda Jessop, CSCS, NSCA certified fitness professional, AFAA certified group aerobics instructor, and owner of Channel Your Inner Athlete.

My goal is to change the way you look at personal training, in that my personal training is not just about getting a great workout in, but to educate and equip you with the knowledge you need to take action to exercise safely, develop body awareness, and prevent exercise related injuries long term.

Could you use a little help starting your fitness program?
Whether you prefer one on one attention, working out with a group, or an online program, I would love to chat with you about your fitness goals! Request your complimentary consultation by replying to this e-mail. It would be an honor to work with you.

The Outdoor Stair Workout

If your like me, sometimes I just need a break from working out in the gym or a confined room, and really like to get a dose of exercise outside with some good sun and beautiful nature (not to mention you get some vitamin D from being outside too!). Furthermore, sometimes it’s just good to break up the monotony of our regular routine to reset our affinity and outlook towards fitness. I did this workout today and my legs were SHAKING after 15 minutes into the workout. The movements up and down the stairs mimic plyometric movements, which target your type 2 muscle fibers (the muscle fibers that make you toned and stronger).

Add some PEP to your STEP!

Add some PEP to your STEP!


This is a little different in that I did not provide a video for this workout, but have provided you with instructions. Complete the following taking rests as needed (make sure to drink water every 5-10 minutes).

Warm-Up

Walk up and down the stairs 3 times.
Jog up and down the stairs 5 times (if knee problems just walk down).
Perform 1 minute of walking knee hugs, walking forward and to the side.
Perform 1 minute of heel toe walks.

Skip Steps

Run OR walk up the flight up stairs, climbing two steps with each step.
Jog OR walk down the flight of stairs
Repeat 3-5 times

Lateral Step Ups

Stand facing your right side to the stairs. Step right foot to the right side of first step. Push off of right foot and step left foot to the left side of the next step ( essentially your left foot is stepping over your right foot as you go up).
Continue up Running OR walking alternating sides
Jog OR walk down the flight of stairs
Repeat 2-4 times

Jump Ups

With feet shoulder with apart and knees bent, start on the ground and hop up onto the step in front of you (easy=jump on each step, moderate=jump and skip one step, hard=jump and skip two steps).
Repeat and hop up the entire flight of stairs, using your arms to propel you to each subsequent step.
Walk back down.
Repeat 3 times.

Two Up, One Down

This can be complicated at first, so practice it and take your time going backwards down the stairs (use railing if needed).
Jog OR walk up two stairs, then come back down one walking backwards. Then jog OR walk up 4 stairs, and then come back down walking backwards. Repeat and increase by 2 steps until you reach the top.
Repeat 2 times.

Lateral Hop Ups

Turn your body so that your right side is facing the stairs. Step up onto the first step with your right foot, and explosively use the upward momentum of your left knee and right arm to hop off and back on the right foot, with the left foot following to the ground closely after. Your going for height here. Option to place right foot on second stair for added difficulty.
Do 15 on right foot, then switch and turn, stepping up on left foot.
Repeat twice.

Click on the picture below for another outside plyometric workout using obstacles!strong>

https://www.facebook.com/channelyourinnerathlete/videos/1604298353179640/?permPage=1

Football Speed & Conditioning Workout

Football season is here! If your like me, I sure do love me some football. What I love even more is seeing football players work on agility and conditioning. It is fascinating! Time to channel your inner Peyton Manning, Drew Brees, or (insert name of your favorite football player here!) with my Football Speed & Conditioning Workout
You will need:
-A Hand Towel on a slippery surface (wood floor is best)
-4 Dumbbells
-2 Strips Of Tape Lined Up On The Floor Parallel To Eachother
-2 Tennis Balls
-Timer (high intensity interval timer is best)
-Some Space (this workout can also be done outside with an agility ladder and cones).

Perform the following 5 exercises with at least 30 seconds of rest in between. This circuit can be repeated 3-4 times:
-45 Seconds: Floor Sweepers
-45 Seconds: Tennis Ball Speed Drill
-45 Seconds: Lateral High Knees Over Dumbbells
-45 Seconds: Side Shuffle With Low to High Chop
-45 Seconds: Speed Ladder Ickey Shuffle

Have you signed up for my GOLD LIST yet? Get weekly workouts, tips, and motivation directly in your inbox!

Strength & Agility Body Burner Challenge

Test your athletic ability with this strength building and agility packed workout. Get stronger, build power, and challenge your entire body in less than five minutes. All you need is a set of dumbbells. Make sure to warm up with my Dynamic Warm Up Video.

You will be doing 3 sets, of 20 reps, of 4 exercises for time. Use this as a workout, or take the challenge and enter to win a $25 Nike gift card by posting your time results on Twitter/Facebook with #CYIAChallenge! Winner will be announced on October 12th, 2014.

To complete the challenge perform 3 sets of 20 reps of the following FOUR exercises:
1) Switch Foot Hops
2) Toe Squat Press
3) Dumbbell Lateral High Knees
4) Sumo Squat Jump Raise

Need some motivation before you begin? Here are some tips to stay Mentally Fit.

American Ninja Warrior Strength & Plyo Workout

Time to channel your inner ninja competitor! This is a 17 minute full body workout with exercises that mimic the actual obstacles on the TV show. Get ready to burn some major calories. Be sure to warm up before with my Dynamic Warm Up Video. You will need dumbbells, a mat, and a small towel.

Perform this circuit 2-4 times with minimal rest in between. Perform 6-10 reps of each resistance exercise if your goal is strength/increase muscle mass, or 12 reps of your goal is toning/muscular endurance:

6-12 reps: Single Leg Romanian Deadlift With Towel (Right Leg)
6-12 reps: Single Leg Romanian Deadlift With Towel (Left Leg)
30 seconds: In-Line Jumps
12-24 alternating reps: Half Kneeling Ladder Climbs (switch front leg 2nd time through)
30 seconds: Lateral Skiers
6-12 reps: Barrel Hold Chest Fly
30 seconds: Squat Jumps
6-12 reps: Hold Body Swings
30 seconds: In-Line Jumps
6-12 reps: Push Up Leg Climbs
30 seconds: Lateral Skiers

So how did you do?

Tennis Total Body Blast

Get ready to break a sweat with this 13 minute Tennis strength and cardio workout! The strength exercises mimic the muscles and moves used in the sport of tennis. Channel your inner Venus Williams or Andre Agassi! You will need dumbbells, a mat, and a chair or couch.

Perform this circuit 2-4 times, with minimal rest in between exercises.
– 10 reps: Single Leg Squats ( right leg)
-10 reps: Single Leg Squats ( left leg)
-45 Seconds Cross Over Base
-10 reps: Dumbbell Touches ( right leg)
-10 reps: Dumbbell Touches ( left leg)
– 45 seconds High Knee Balance
-10 reps: Stir the Pot Lunges
-10 reps: Stir the Pot Lunges ( alternate leg forward)
-45 Seconds Cross Over Base
-10 reps: Chest Fly with Bridge
-45 seconds High Knee Balance
Did you like the workout? Be sure to comment and let me know!