FIT HIIT FEBRUARY

CHALLENGES ARE BACK!!!!  Are you as excited as I am?  You are probably wondering why I am bringing them back.  We were so busy with the holidays.  I was pretty busy with my studies (Yay!).  However, if you refer back to my post at the end of the year that refers to resolutions, and http://www.statisticbrain.com, 58.4% of  Americans might be giving up on their resolutions after January.  SO WHY NOT HAVE SOME FUN WITH ONE OF OUR CHALLENGES?

hiit-me-babyThis month we are GETTING FIT WITH HIIT!  Specifically with Tabata!  Not familiar with Tabata?  Allow me to explain.

Tabata was developed by Dr. Izumi Tabata, a physician and researcher, that assisted the Japanese Olympic speed skating  team.  It is 20 seconds of all out movement followed by 10 seconds of rest, repeated 8 times.  The 20 seconds of movement should be done at “ultra-intensity”.   Since you are increasing your heart rate and revving your metabolism, you are working in the fat calorie burning zone…  A very different workout than a steady pace on the treadmill, elliptical or stationary bike.  Not only is the fat burning DURING your Tabata session, but HOURS after!

HOW DO YOU MEASURE RESULTS?gray-stopwatch

One of the many benefits of Tabata training is that it builds endurance!  This is why we are starting our month off with a HIIT FIT TEST!  Time yourself for ONE MINUTE for each move.  If you tire yourself out after each set, wait until you are at your full potential before you test your next move.  Record your numbers!  Make sure that you are using proper form (We will go over that soon).  What does that look like?   You will count how many burpees, push-ups and squat jumps you can do in a minute.  If you take a break, take a breath and keep going.  Note if you completed the regular move or the options given.

We will complete another FIT TEST to see how much you have improved!  There is nothing like fast, hard results!  Record your numbers!  We will retest at the end of the month and see those numbers increase IF YOU PUT THE WORK IN!  

THE MOVES

BURPEES

  • Stand tall with your feet hip width distance apart and arms down by your side.
  • Lower into a squat position with your hands on the floor in front of you, fingers wide.
  • Kick your legs backwards into a push up position.  Aim to kick the legs back simultaneously.  Body should be in a straight line, from head to heels.
  • Thrust both feet forward so you are back in the squat position.
  • Jump up and raise both hands over your head.

There are always options.  Make note if your initial fit test includes one of these options.

OPTION #1

  • Stand tall with your feet hip width distance apart and arms down by your side.
  • Lower into a squat position with your hands on the floor in front of you, fingers wide.
  • Step both legs backwards so you are in a push up position.  Body should be in a straight line, from head to heels.
  • Step both legs back in to chest so you are back in the squat position.
  • Lift up onto the balls of the feet, with your hands raised above your head while squeezing your glutes.

OPTION #2

  • Stand tall with your feet hip width distance apart and arms down by your side while standing in front of a chair, riser or step.
  • Lower body at the knees, chest up; place your hands firmly on the elevated surface in front of you.
  • Step both legs backwards so you are in an incline push up position.  Body should be in a straight line, from head to heels.
  • Step both legs back in.
  • Lift up onto the balls of the feet, with your hands raised above your head while squeezing your glutes.

SQUAT JUMPS

  • Stand with your feet shoulder width apart, feet forward
  • Begin by performing a regular squat; keep knees from moving past toes.
  • While keeping core engaged, power through your legs and jump up.  Arms assist in pushing you up.
  • Land with soft knees and quietly; back in squat position.
  • Keep core engaged and use control; Repeat quickly.

OPTION

  • Stand with your feet shoulder width apart, feet forward
  • Begin by performing a regular squat; keep knees from moving past toes.
  • While keeping core engaged, squeeze glutes and lift heels off the ground.
  • Hold in a calf raise for one second.
  • Lower back in squat position, weight in heels.
  • Keep core engaged and use control; Repeat quickly.

PUSH-UPS

  • Get into plank position and widen your hands slightly wider than shoulder width.
  • Fingers should be fully extended to help absorb the weight distribution being delivered.
  • Legs should be straight, not locked.  Heels pressing towards the wall behind you.  The actual width apart is what is comfortable for you.  Wider means a more supportive base, which means more stability for beginners.
  • Head should be looking towards the ground.  From head to heels would be a straight line.  Refrain from allowing the chin to touch the chest or allowing the head to look up to the sky.  THINK NEUTRAL SPINE.
  • CLENCH.  Abs and bottom.  This will help you maintain proper form (no sagging hips/back = no sore back)
  • Lower yourself towards the ground.  Ensure that you are maintaining that proper spinal alignment.
  • Attempt for 90 degree angle in the arms.
  • Pause and then explode up.

OPTIONS

There are so many options for Push-Ups.  Check out this video for the variations!

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I WANT TO WIN!

We all will be winners in this challenge…  Increased endurance, better metabolism, accountability partners.  HOWEVER, two people will be picked to win actual prizes.  How?  You have to participate.  🙂

DRAWING ONE – “VIRTUAL” WINNER

  • Completing “done” on Team Best You Facebook page per the daily schedule (this does not include Rest Days, unless you are catching up for missed days).
  • A member accepts your invitation to join our group Team Best You.  (I am able to see you accepts your invitation.)
  • Posting pictures of you in action!

Each of these actions will earn you one entry into the drawing to be held at the end of the challenge.

DRAWING TWO – CHECK-IN/TFF WINNER

fb-check-in

  • You must CHECK-IN via Facebook to a Texas Family Fitness class offered by a participating instructor and tag Sylvia Bernal.  These instructors include:
    • Alisa Lofton
    • Anna Hubbard
    • Clay Mills
    • Heather Starnes
    • Cambry Wiersum
  • Additional instructors may be added to this list and I will inform you via our group Team Best You.

Are you Ready?  Let’s get Fit with HIIT.

I will be posting videos for that week’s workouts.  So, no worries if you have questions!  What are you going to do after you read this?  JOIN TEAM BEST YOU, if you haven’t already done so.

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