8 Step Plan: Goal #7

For the 7th goal of the 8 Step Plan we are going to bump up our exercise routine from 2 times per week to 3 times per week. This workout is very high intensity and performed with your body weight so it is great to do at home or at the hotel if you travel a lot for work. You can now rotate between this workout and the previous workout, Goal #4, for a 3 day per week rotation.

Goal #7- Exercise 3 days per week

Body Weight Circuit:

1. Speed Squats

2. Burpees

3. Mountain Climbers

4. Alternating Jumping Lunges

5. In/Out Hops

6. Frog Hops

7. Sit Ups

8. Seated Russian Twist

Pick an exercise to start at. Work for 20 sec./rest 10 sec. and repeat for 8 sets per exercise. This type of interval is called Tabata, appropriately named after Japanese Dr. Izumi Tabata. Through various tests Dr. Tabata and his colleagues came to the conclusion that the 20 sec. work to 10 sec. rest ratio was the most effective combination to increase both anaerobic and aerobic capabilities in a person at the same time. What this means for you is a lot more work done in a lot less time. Making efficient use of our time is always a good thing.

Why Do It?- it benefits both anaerobic and aerobic energy systems

-requires no equipment and can be done anywhere

-efficient use of time so now you can fit a workout into even your busiest day

How To Do It- no secrets or tips here, just get a stop watch and get after it

There you have it, Goal #7. This workout will really test you. Leave comments on how it goes, I'm interested to hear some feedback on how the workout went for you. Until next week. Go Get It!