Gettin' Fit & Healthy with Rickie

  Hello everyone ,      I t's time for a new workout!! This one is circuit training where most of the focus is on strength rather than cardio, but don't worry we won't completely skip the cardio.       W e are going to approach this one a little differently than we have previous circuits.  There is 4 different circuits within this workout, you will repeat each circuit 2x. All circuits begin with a cardio move for 45-60 seconds followed by 4 strength exercises than a 30-60 second break. Here is what makes this workout a little different, when you are ready to start round 2 of a circuit you will begin with the cardio move but you will reverse the exercises, starting with the last one and working up. Please check out the video below for demonstrations.  Have fun! 💓 - 1 minute 💪 - 12-15 repetitions Circuit #1 💓 Jumping Jacks - these can be modified to low impact (no jumping), tap alternate heels out to the side as the arms sweep overhead...

  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 ...