Tutorials: #WantableFit Workout Series (Part 3)

You’ve mastered Part 1’s super-toning exercises. You tuned into Part 2’s cardio-based strength workout. (If you haven’t, catch them here and here.) And now it’s time for Part 3 of our #WantableFit Workout Series, where our strength- and interval-based workout will have you looking swimsuit-ready for all those beach days, pool parties, and weekends on the lake.

Ashley Haag, owner of Ellipse Fitness Third Ward and founder of fASHionably fit, is back for the third week in a row with a workout that can be done in less than an hour at the gym, in your living room, or any other spot where you have space to move around.

Didn’t have time to catch this week’s video or looking for more detailed instructions on how to complete each move? Keep reading, then tune into our Facebook page for the final LIVE segment on 7/6 at 7:30 am CST (same time, same place).

Motivate your fitness goals with great gear. Get started at http://wntbl.com/fitnesslivestream.

Request Ashley’s outfit for your next Fitness Edit: www.wantable.com/week3

What you’ll need:

1. Resistance tubes or bands

2. Exercise mat or carpeted area

3. Stopwatch to time each exercise

4. Music to get you motivated

How it works:

This workout is made up of 5 sets of 4 strength training exercises that last 1 minute each. Every set is followed by a 5-minute Tabata interval. Also known as high-intensity interval training (HIIT), Tabata workouts consist of 20-second, full-out spurts of any cardio exercise (i.e. running, biking, jumping rope), which are followed by 10-second periods of rest and then repeated. The key to guaranteeing the fat-burning, metabolism-boosting results is making sure your 20-second cardio spurts are at 100%, maximum, hard-as-you-can-work-out intensity. After 8 rounds of Tabata (4 minutes) take a full rest for 1:10 minutes.

After you start with a warm-up, you’ll move into each set of strength and Tabata exercises (taking a quick water break before moving on to the next), then finish with a cool down to lower your heart rate.

Warm Up

Start by warming up for 5-7 minutes, or until your muscles no longer feel stiff and your body temperature begins to rise. Some simple warm ups we recommend: gentle flowing stretches, jogging in place (or around the room), jumping rope, or anything that gets your blood pumping and heart rate up.

Exercise Block #1

1. Bicep curls

Stand on the middle of your resistance tubes with feet together, arms by your side, palms facing out, and one end of the tube in each hand. Slowly begin to curl arms up and toward the shoulders, then return to the start position and repeat.

2. Right step-back lunge

Start with your feet together, standing on the middle of your resistance bands. Grab one end of the band in each hand, then raise and bend arms at shoulder height, creating a “w” shape with your upper body. Step the right leg back about 2-3 feet, then bend your knees at right angles to create a lunge position. Straighten legs, then repeat continually.

3. Shoulder press

Stand with one leg on your resistance tube and one leg slightly in front of you. Holding one end of your tube in each hand, raise arms to shoulder height and bend elbows into a goal-post shape. Slowly straighten arms so they reach directly overhead, with arms by your ears. Return arms to shoulder height, then repeat.

4. Left step-back lunge

Repeat exercise 2, but with the left leg behind you to create a lunge position.

Tabata #1: Speed squats & squat jumps

How it works: Perform speed squats for 20 seconds, then rest for 10 seconds. Perform squat jumps for 20 seconds, then rest for 10 seconds. Repeat both exercises 4 times. Don’t forget to fully rest for one minute upon completion.

Speed squats: Stand with feet hip-width apart and arms bent and raised toward your chest. Bend knees and hinge back as if sitting in a chair, bringing your butt down and keeping knees in line with your toes. Return to start position, then repeat the movement in a continual motion as quickly as possible. Think of these as a fast, short and shallow squat

Squat jumps: Stand with feet hip-width apart and arms by your side. Move into a squat position, hinging back as if you’re sitting in a chair and keeping knees aligned with your toes. Reach arms down to touch the floor, then jump into the air with your arms above your head. Continue this sequence of movements in a quick, fluid motion.

Exercise Block #2

1. Front arm raise

Stand with one leg on your resistance tube and one leg crossed slightly behind you. Hold one end of your tube in each hand with palms facing down, then keep arms straight and lift them directly in front of you until they’re in line with your chest. Return to the start position and repeat.

2. Narrow squat

Standon the middle of your resistance bands with feet close together (at a little less than shoulder width apart) with one end of the tube in each hand, and arms raised and bent so palms are at shoulder height. Bend knees and hinge back as if sitting in a chair, bringing your butt closer to the floor and keeping knees in line with your toes. Return to start position, then repeat.

3. Lateral arm raise

Start with one leg standing on your resistance tube and one leg crossed slightly behind you. Hold one end of your tube in each hand with palms facing down, then raise arms straight out to the side until they’re shoulder-height and create a “t” position. Return to the start position and repeat.

4. Wider squat

Standing on your resistance bands, start with legs slightly farther than hip-width apart (about 3 or 4 feet apart, if possible). Hold one part of the tube in each hand, then raise your arms out in front of you with the tube pulled taut. Bend knees and hinge back into a squat position, then straighten legs and repeat.

Tabata #2: Dribble feet with speedbag arms & rapid jacks

How it works: Perform dribble feet for 20 seconds, then rest for 10 seconds. Perform rapid jacks for 20 seconds, then rest for 10 seconds. Repeat both exercises 4 times. Don’t forget to fully rest for one minute upon completion.

Dribble feet with speedbag arms: Stand with feet hip-width apart and legs slightly bent. Begin to quickly patter your feet, as if running in place with feet side by side. At the same time, bring your arms in front of you at eye level, circling them around one another as if you’re hitting a speedbag.

Rapid jacks: Stand with legs together and arms bent into a “w” formation. Jump legs out (about 3 or 4 feet apart) and, at the same time, reach hands up and over your head. Return to the start position and repeat as fast as possible.

Exercise Block #3

1. Standing reverse flye

Start with feet shoulder-width apart and arms directly in front of you at chest height, holding the resistance band in each hand. Keep arms straight as you pull the band out and to the side to create a “t” position. Return to the start position and repeat. Keep taut tube through the entire movement. even at the starting postition.

2. Overhead wide squat

Start with legs farther than hip-width apart and toes turned out. Raise your arms above your head in a V shape, holding the resistance band in each hand. Keeping arms raised and band taut, and shoulders pulled back and down, deeply bend your knees. Return to the start position, and repeat.

3. Bent reverse flye

Stand on top of your resistance bands with feet together and arms at your side, holding one end of the band in each hand. Keeping legs straight, bend forward at the hips and bring your chest toward to the floor. Raise arms out, leading with your elbows, and to the side to create a “t” position. Lower arms back toward the ground, then repeat.

4. Crossbody lunges

Stand with feet together and arms straight in front of you at chest height, holding the resistance bands tautly in each hand. Step back with your left leg so it crosses behind your right, then bend knees to create a lunge position. Return to the start position, then repeat on the opposite side, bringing your right leg behind and across your body. Repeat, continuing to alternate sides.

Tabata #3: High-knee run & butt-kick run

How it works: Perform high-knee runs for 20 seconds, then rest for 10 seconds. Perform butt-kick runs for 20 seconds, then rest for 10 seconds. Repeat both exercises 4 times. Don’t forget to fully rest for one minute upon completion.

High-knee run: Stand with legs together and hands by your side. Lift one knee in front of you at hip height, then jump and switch so the opposite leg is raised. Pick up the speed, switching legs and keeping knees as high as possible while letting your arms swing naturally.

Butt-kick run: With elbows bent and arms raised to waist height, begin to run in place, kicking legs back so that your feet touch (or reach toward) your butt.

Exercise Block #4

1. Two-arm lateral row

Stand on top of your resistance bands with feet together and arms at your side, holding one end of the band in each hand. Bend knees, then drop the chest and arms forward to create a narrow-squat stance. Bend arms and bring elbows back and up toward your mid-back. Return to the start position and repeat.

2. Deadlifts

Stand with legs hip-distance apart on top of your resistance tubes, holding one end of the tube in each hand. Bend knees and hinge forward pushing your tailbone to the back wall and keeping your chest proud, vertebrae stacked while dropping your chest and arms down. Slowly return to the start position and repeat. Please note this move is intended to work your glutes and hamstrings, not your back. Keeping a straight and flat back are key

3. Alternating-arm lateral row

Repeat exercise 1, lifting and bending one arm at a time, alternating sides as you repeat continually.

4. Deadlifts

Repeat exercise 2, being careful to keep your movements controlled.

Tabata #4: Front kick, touch backs

How it works: Perform right front kick, left touch backs for 20 seconds, then rest for 10 seconds. Perform left front kick, right touch backs for 20 seconds, then rest for 10 seconds. Repeat both exercises 4 times. Don’t forget to fully rest for one minute upon completion.

Right front kick, left touch back: Stand with legs together and arms raised directly overhead. Kick the right leg directly in front of you as close to hip height as possible, and pull arms down toward your hips at the same time. Return to the start position, then kick your left leg out behind you, swinging arms naturally. Repeat continually and as quickly as possible.

Left front kick, right touch back: Repeat the above, but kicking toward the front with your left leg and toward the back with your right leg.

Exercise Block #5

1. Right tricep extension

Stand with your left leg on one end of the resistance band and your right leg bent and slightly in front of you. Hold the other end of the band in your right hand, and raise your right arm directly overhead. Gently brace your right arm with your left. Bend the right elbow so your forearm drops down toward the floor, being sure to keep your arm by your ear. Straighten your right arm overhead and repeat.

2. Side steps with bicep isometric hold

Stand with feet together on top of your resistance band, with arms raised to waist height. Face your palms toward the ceiling and rest one end of the band in each hand. Step out toward the right, then step your left leg in to bring your legs back together. Repeat on the opposite side, stepping to the left and bringing your right leg in. Continue alternating sides.

3. Left tricep extension

Repeat exercise 1, but on the opposite side. Bend and step your left leg out in front of you, hold the end of the band in your left hand, and raise your left arm overhead. Brace your arm with your right hand, slowly lower the left arm down and back, then straighten and repeat.

4. Side steps with bicep isometric hold

Repeat exercise 2. Stand with feet together on top of your resistance band with elbows bent and hands drawn up next to shoulders. Step to the left side first, and then the right. 

 One minute Plank Finisher-This is it!
You have almost crossed the finish line. Don’t give up in this last minute! 

How it works: Perform jack planks for one minute trying to maintain great form the entire minute.

Jack planks: Start in a raised plank position, with palms on the floor and your body forming a straight line from head to toe. Jump legs out about 3 feet apart, then jump back to the start position. Repeat continuously, moving as quickly as possible.

Cool Down

Lower your heart rate and help your muscles recover by stretching out your hip flexors, biceps, triceps, quads, glutes, and any other muscle that may feel tense.

Don’t forget to check back or tune in next Wednesday, July 6th for the 4th and final installment of our #WantableFit Summer Workout Series!