pie pie’s cobra

THE WORKOUT

Today’s post is a modified tabata, because the exercises are all quite challenging and sometimes it’s nice to get 8 different kinds of exercises into the workout instead of just 4 so that more muscle groups can be worked. I included short video clips from each round, so you can see what each exercise looks like, with some options to modify accordingly.  Remember, push yourself so that you get the most out of your workout time, but take breaks if needed and listen and respect your body’s limits. And breathe throughout!

Equipment: A mat (optional), step stool (or bottom step of staircase), tabata timer (free app!)

*remember, there are 4 rounds, each round is 8 reps of 20 seconds, 10 second break between reps, and 1 minute break between rounds*

1. Swimming & Split Squats

• Lie on your tummy, arms reaching in front.  Keep your body in one long line as you float all the limbs off the ground, keep your elbows and knees straight and lift opposite limbs as if you’re fluttering through water. Very important to keep the core tight to protect the low back (imagine pulling your navel off the floor), and chin tucked to keep the neck long.
• Modifications: Lift all limbs and hold, or only do legs, or only do arms at a time.

• Stand in a lunge position, both knees bend as you sink down into the lunge. Make sure your stance is wide enough so that when you bend your knees your front knee doesn’t go far past your toes. Jump and switch legs, so that other leg is now in front.
• Modifications: You can do static lunges or switch legs without jumping.

2. Plank with Twist & T-shape Sit-ups

• Start in a plank position. Really think about pushing the ground away from you to keep the shoulder blades from poking out of your back. Tighten your tummy and lift right arm, turning your body to face the right. Come back to centre and do the same with the left side. Repeat.
• Modification: perform the same exercise but from knees instead of toes.

• Lie on your back, with your arms out to the sides so that your body is in a T-shape. Anchoring the right leg down and left arm down, roll up as you lift your right arm, upper body and left leg at the same time to touch fingers to toes. The goal is to be touching opposite fingers to toes with only your buttocks (and the other limbs) on the floor. Roll back down, then do the opposite side.
• Modifications: Bend your knee (so your tapping hand to knee), or keep part of upper body on the ground.

3. Burpees & Step Ups

• Start in standing. Jump up and reach for the ceiling, then as you land crouch low, plant your hands on the ground and jump your legs back into a plank. Jump the legs back to the crouching position, and burst up towards the ceiling again. Repeat.
• Modification: Reach for the ceiling by stretching up high, on tippy toes and arms up, then crouch, plant hands on the ground, and step one leg at a time back until you are in a plank. Step one leg at a time back to the crouching position and reach up again for the ceiling.

• Step up and down as fast as you can, always leading with the right foot (i.e. right foot up on step, left foot up, then right foot down, left foot down).  Next “step up” rep you will lead with the left foot.

4. Tricep Dips & Boat Rows

• Start by sitting at the bottom step or on a low chair (if using a chair be sure it is against a wall). Hold onto the edge and then walk your legs out, until you are in a backwards plank position, heels on the ground, toes up. Try to keep your body straight (don’t let the bum drop) and bend your elbows and then straighten them out. The more you focus on just using your arms, the more you will workout the triceps (the lovely “back of the arms” muscle).
• Modification: Bend your knees and plant your feet flat on the ground. Keep the bum up for a straight back (table top!), then bend and straighten your elbow.

• Sit with your back straight and lean back into a challenging angle for your abs. Then lift your legs, straight up so that your body is now in a V shape. Reach up with both hands as you inhale, then as you exhale squeeze both hands to the right, as if rowing a boat. Inhale up again, then exhale squeeze over to the left. Try to maintain a tall straight spine throughout the exercise.
• Modification: Bend your knees slightly, or allow knees to fall apart (butterfly position), or place feet on the ground for some support.

Hope you feel as good as we do:) Cool down by going for a walk or stretching gently.

planning while the kids nap…