tabata spin

Good morning! It’s Secret Santa week at work (yes, week.. a present per day, almost like Chrismukkah), and my saint of a Santa started the week with this:

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3285.jpgWell done. I try not to drink D-Coke too often, but I can’t turn down such a wonderful gift :) Besides drinking diet coke, I’ll share some other things I’ve been ingesting (what a lovely word). I pretty much eat the same thing every day for a week straight, so here is my WIAW (for the week!)…

What I Ate Wednesday

breakfast

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3290.jpgTINIEST COFFEE!

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3291.jpgA whole wheat cinnamon raisin English muffin (TJ’s) with an egg white

snacks

Forgot to take a picture of my hard boiled egg… I was so hungry, I about swallowed it whole.

Almonds in my man hand

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3293.jpg

lunch

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3292.jpgWheat wrap, the best PB, and a whole banana. Not pretty, but so easy (TWSS?).

dinner

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3300.jpgLeftover lasagna and added a scoop of quinoa pesto (for the win. so delicious) because I was feeling crazy.

Also having a glass of $5.99 wine while watching the Grizzlies’ game. I wore my lucky socks, too (and Brent’s banana socks…)

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3297.jpg

time to sweat

Wanted to share a super sweaty spin workout with you! An instructor at our gym does different “themes” for her classes; this week, she started a strength series and had us suffering in a 3-minute wall sit before the class even started. If only she wouldn’t play techno dungeon music…

The series before this was tabata! I’m a huge fan of quick and to-the-point workouts, and tabata always gets the job done. I created a similar workout that will fly by as you hop on/off the spin bike (be careful!)… Have a mat ready next to you! And remember it’s a short workout, so make sure you go all out during the tabatas. If you’re unfamiliar with tabata, it is an intense workout where you perform one activity for 20 seconds, followed by 10 seconds of rest. This is repeated 8 times for a total of 4 minutes.

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3294.jpgSo, you have 4 tabatas broken up between 1.5-2 minute intervals (1.5 minutes to give yourself time to set up for the next tabata) on the bike, performing at what you perceive is your 50-75% effort. During the speed tabata on the bike, try to increase your RPM each 20 second interval; for strength, add a little resistance at each 20 second mark. On the floor, you’ll perform each of the following exercises for 20 seconds then start again (repeat each exercise 2x during each tabata): mountain climbers, burpees, push-ups and plank jacks.

I use the Tabata Pro app to keep track of my time!

This is funny

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3301.jpg

I’m excited to start my new book that’s on my list of 10 to read this year

/home/wpcom/public_html/wp-content/blogs.dir/92c/79404051/files/2014/12/img_3295.jpgIt’s fitting, since my book was STOLEN when I left it on the elliptical at the gym. I really should just pay better attention to my stuff. Anyone read it?

Let me know if you try the workout! And remember, even though I’m a physical therapist to the stars, I’m not your PT (which is good, because then you would be in the hospital). Always check with your physician before starting a new exercise program! Happy sweating!

________________________________________

Who loves the Memphis Grizzlies??

Do you like tabata workouts?

What are you having for dinner??

6 thoughts on “tabata spin

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s