Confession – I am not a personal trainer. I don’t claim to be a fitness expert. I’m like most of you. I’m just another American trying to lose weight, get fit, and live my best life. This month I will turn 46-years-old. When I think about what it means to live my best life the first word that comes to mind is mobility. Many folks my age struggle with mobility. As we age we lose balance and strength, and that makes it difficult to get around and do the things we want to do. I’ve finally reached a point in my life where I have the ability to pursue hobbies I’ve always dreamed about like horseback riding, swimming, and dancing. So, I’m developing a workout plan that focuses on strengthening my core and improving my balance. To keep me from getting bored I mix things up every day. Today’s workout is below. You’ll need a kettlebell, a set of dumbbells, a balance disc, and an exercise band.
AM workout – Kettlebell Tabata
1. KB Swings
2. Front Squats
3. Good mornings
5. High Pull
You can find tutorials for each of the above listed exercises on YouTube. Tabata is a form of high-intensity training. A full Tabata is four minutes long. The idea is to work as hard as you can for 20 seconds with a 10 second rest for 8 rounds. Typical HIIT workouts last 15 to 45 minutes. Research from the American Council on Exercise shows that it can burn up to 15 calories per minute, for 60 calories per Tabata. The difference between Tabata and HIIT is that rest and work periods are shorter in a Tabata than a HIIT, and if you are doing the Tabata correctly then you are pushing to the limit on the percentage of your maximum heart rate. I use the Tabata Pro app on my phone to time out my rounds and ensure I am keeping the appropriate pace.
PM Workout – Set of dumbbells, balance disc, and exercise band
1. Dumbbell Squat
2. Goblet Squat
3. Side lunges
5. High Pull
Again, you can find tutorials for each exercise on YouTube. The 6 exercises should be performed in 3 rounds. Beginners should start with 8 reps, intermediate fitness levels 12 reps, and experienced exercisers should do at least 15 reps. After completing the three rounds I move to the resistance band workout below. This circuit is great for the butt and legs!
1. Ankle jumping jacks 20 reps
2. Lateral band walks 20 reps
3. Standing glute kickbacks 20 reps
4. Banded walks 20 reps
5. Squat to lateral leg lifts 20 reps
6. Clamshells 20 reps
7. Hip Bridge Pulses 20 reps
8. Fire hydrants 20 reps
9. Hip Bridges with alternating leg extension 20 reps
10. Donkey kicks 20 reps
The last circuit below utilizes the balance disc. I love my balance disc. Utilizing a balance disc engages your entire core and challenges your muscles so much more than traditional exercises.
1. Kneeling rotations – 3 sets of 10-15 reps
2. V Hold – Hold for minimum of 30 seconds
3. Forearm plank – Hold for minimum of 30 seconds
4. Calf raises – 20 reps
So there it is. My Wednesday workout. My morning workout is about 30 minutes. I perform a full Tabata for each of the 6 exercises. My evening workout is about 45 minutes. I move quickly through the dumbbell and resistance band sets. I rest 10 seconds between exercises. I take a bit more time with the balance disc set.
One final note, remember to warm up and cool down before working out!