Gettin' Fit & Healthy with Rickie

  Tabata training...what is it?       You may have come across Tabata training while doing searches for home workouts or HIIT workouts, it is a type of HIIT workout with higher intensity. It was developed by Dr. Izumi Tabata in 1996, hence the name, to train Olympic speed skaters.  You don't have to be an Olympian or speed skater, it can be a great addition to your workout for variety and calorie burning in a short amount of time.  Tabata involves 20 seconds of full intensity and 10 seconds of recovery for 8 cycles. The workout below is a HIIT workout with Tabata.  Give it a try and adapt it to your fitness level and time.     I chose to have 2 moves in my Tabata circuits, you will go through each circuit 4x followed by a short recovery (no more than 30 seconds) and some strengthening exercises.     See the video link below for demonstration.  ENJOY!!!     Tabata circuit #1       20 seconds fu...

Total Body Blast        This workout is going to give you cardio bursts with your strength in 45 minutes, THAT's RIGHT!!  Grab your shoes, a water bottle, towel, your weights and clear floor space and let's kick it in to high gear.     Each set is to be performed 2x through before moving on to the next set.  Of course you will take a break or adapt as needed, less reps, only 1 set, etc.  Always begin your workout with a 5 minute warm up. I know blah, blah, blah she says that every time but it is important to prepare you body for movement before jumping right in.     Scroll to the bottom for video link of exercise demos or reach out to me with any questions. Set #1 Squats - 16 reps  Curtsy lunges - 12 reps each leg (modify with regular lunges if needed) Russian twist - 16 reps (with or without a weight) modify with feet on floor In and out legs - 12 reps  💓 30 seconds each:  Jog in place / high knees Set #2 Standing ...

  Hey all ,  A new workout below that can be adjusted to fit your time frame.  You can do all of it, do 1 block at a time, do all the blocks but only go through once or twice.  Whatever you need to do to take of your physical & mental health & fitness.     I realize when we are in the summer season, it can be tough to carve out time for yourself but remember if you don't take care of yourself you cannot take care of others and you deserve it.  You can find several workouts on this page to give you some variety and flexibility.     ENJOY and Happy Summer to all!! Total Body III Full work out is 3 rounds of each block, blocks 1 & 2 doing 12 reps of each exercise, between each round do cardio move following this symbol💓 for 30 seconds.  Block 3 is also 3 rounds but preform each exercise for 30 seconds. Block 1 12 reps each exercise Around the clock lunges - Stand feet hip width apart, step forward right leg into front lunge, ...

  Take it Outside...      Well here we are mid December and we were all hoping to be on the other side of the COVID pandemic. Unfortunately we are back in the throws of high case #'s, which was predicted by medical professionals once we moved into the colder season.  As some parts of the country move into deeper restrictions we are once again strongly encouraged to stay home and avoid unnecessary ventures outside of our homes.  For some of us access to the gym is a necessity to help with stress, health conditions and overall well being.     It seems for most areas of the country we are permitted to take our fitness activities outside, as long as you wear a mask and socially distance.  The weather may not be ideal for some of you but it is worth a try to get outside for a quick 15 minute brisk walk or run. Outdoor activity provides positive benefits to your mental and emotional psyche as well as your body.  You may discover once you are o...

  This workout is "Gettin' down to the Core..."     It's time for another workout to add to your library, this one is focusing on your core.  I addressed what is considered the core area in one of my earlier posts, if you are looking for more understanding of the core either do a search or scroll down through my posts and look for 'Core Confusion.' Please, please, always remember every workout begins with a 3-5 minute warm-up to get those muscles warm and ready to move. Now here we go... Goal: cycle through 3x     Take breaks when needed or start with 2 cycles through and increase as you get stronger.        Need it more challenging add dumbbells to lunges, squats and wood chops.      Reach out to me for any other questions. High Knees - 60 sec. Single leg squat - 60 sec. alternating Bicycle - 45 sec. Side plank rotation - 30 sec. each side Flutter kicks - 45 sec. Swimmer - 45 sec. Plank/Pike/Reach - 45 sec. alternati...