Tuesday, December 11, 2012

WORKOUT 12: "PARTY LIKE A ROCK STAR"


After your "rest" day yesterday aka cardio day, it is time to step it up a notch and party it UP like a rock star! Onto workout #12! Can you believe it?? Only 13 more workouts before it is CHRISTMAS!! (ps- that took forever to do those colors.) 


This workout is going to be about 22-25 minutes depending on how long you break in between each round. I would prefer you break for less then a minute. Which means, you have 60 seconds to grab water, reset your tabata timer and GO! Here is how today's workout is going to go. Set your timer up at www.tabatatimer.com. You will be doing a total of 3 rounds! However- before you start a round- you will need to adjust the timer. 

Round 1: 45 seconds of work - 15 seconds rest - cycles 10 - tabatas 1
Round 2: 30 seconds of work - 10 seconds of rest - cycles 10 - tabatas 1
Round 3: 20 seconds of work - 5 seconds of rest - cycles 10 - tabatas 1
 (which means you HUSTLE into position- this is the SPEED round!)

You will complete ALL 8 exercises each round. 

"PARTY LIKE A ROCK STAR"

3. Lunge Kicks (you will do each leg for the allotted amount of time)
6. Single Arm Dumbbell Rows (you will do each arm for the allotted amount of time)

This is my kind of workout! You fatigue the muscles, and then as the time goes down, so does the recovery period. Are you ready?! Get it done! 

Comment below when you are finished, and let me know which exercise was your FAVORITE!!

10 comments:

  1. Had to do a few modifications because I feel super sick, but I still did it!!! I liked the dumbbell rows!

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    1. Good job Autumn!! Way to push it even when you weren't feeling your best! Hope you knocked that sickness right out of you:) I love dumbell rows too!! One of my favs!

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  2. Phew, sweating up a storm! crazy hair over here!!

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    1. Crazy hair!!! :) I love it. I've got some over here too!

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    2. Crazy hair!! Ya'll need to start posting pics of your crazy hair:) Haha!! love it!

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  3. I think I want to punch all those stars in the throat. :) Ok not really it was a FANTASTIC burn and I was panting and sweaty. I loved that last round it was so quick but putting my all into it I felt great and it was fun!!

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    1. Hahaha!! So funny! I knew someone would have that sentiment:) Glad you loved the burn in the end;)

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  4. I must say my favorite workouts were the lunge kicks and the star crunches! Great workout!

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    1. Glad you liked it- and I agree lunge kicks and star crunches make you feel the burn:)

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  5. Finally got this workout in today. I really likes the star burpees and I like using the tabata timer!

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