The WEEK in WORKOUTS – Walking with Weights, Tabata Sprints and a Full Body Stretch

Marathon March is off to an amazing start and this first full week of the month brought three workouts that are sure to get you fit, fast and flexible!

Monday’s workout was one of the most interesting and challenging that I’ve filmed.  It wasn’t a difficult workout, per se, since it was aimed at beginners and walkers, but it required more coordination than almost any other workout I’ve done.  And I’m not super duper coordinated!  But it felt good to stretch out of my comfort zone and offer a workout that I know you’ll enjoy.

The exercises are not complicated and the workout is mercifully short – perfect for when you want to squeeze in some exercise and want to get a lot of work into a very short amount of time.  You can follow along in real time with the full length video below, or set this up yourself at home quite easily.  Total time needed for this BEGINNER workout is less than 15 minutes, and you’ll need a set of light dumbbells.

Walking with Weights - a quick and effective home workout to burn fat, build muscle and boost your metabolism from Pahla B Fitness

WALKING with WEIGHTS | Cardio Endurance and Full Body DUMBBELL STRENGTH Workout

Begin with a thorough bodyweight warm up – while walking at a warm up pace, complete 20 of each exercise:

  • Arm Circles
  • Arm Crossers
  • Double Knees

Main Workout – include approximately one minute of recovery walking between exercises, complete 20 of each exercise:

  • Marching with Punches
  • Lateral Walk with Fly and Curtsy Lunge
  • Box Step with Press Up
  • Box Step with Squats

Finisher – complete 20 of each upper body exercise while holding the Single Leg Deadlift position:

  • Left Leg Single Leg Deadlift + Bent Rows
  • Right Leg Single Leg Deadlift + Reverse Flys

The thumbnail from this workout was taken at the finish line of one of my worst races ever.  Funny choice, right?  But I still love this photo – thinking about that day reminds me that even when everything goes wrong, I’m strong enough to get back to business and try again.  (I’ll be running this race again this year in just a few weeks!)

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/soXRP2oUg4s

 

Thursday brought us more indoor running challenges in the form of Tabata sprints.  Tabatas are among the most difficult workouts I film, because of the mental challenge they bring.

A strict Tabata protocol means that we are giving maximum effort for 20 seconds, then resting for 10 seconds and repeating that set EIGHT times in a row.  This is much harder than it sounds on paper!  I mixed it up a little bit with this workout to get in some tough untimed abdominal work, too.

You don’t need any equipment for this workout, which I rated as BEGINNER+ due to the difficulty of sprinting and the number of times we get up and down off the floor.  Total time for the workout is just over 30 minutes.

Tabata Sprints - indoor running home workout to build leg speed, quickness and cardio strength from Pahla B Fitness

Tabata SPRINTS + ABS | Run Stronger and Faster with Interval Speed Training

Set your timer for intervals of 20 seconds and 10 seconds.

Warm Up Tabata:

Walk or jog for the 20-second intervals, and complete the following exercises for one 10-second interval each:

  • High Knees
  • Booty Kickers
  • Side Shuffles
  • Toy Soldiers
  • Single Leg Deadlifts
  • Squats
  • Windmills
  • Inchworms

Abdominal Work (untimed):

  • Toe Reaches (25x)
  • Starfish (25x)

Sprint Tabata (20 seconds of sprinting + 10 seconds of rest, repeat 8x)

Abdominal Work (untimed):

  • Side Crunches (25x on each side)
  • Side Scoops (25x on each side)

Sprint Tabata (same as above)

Abdominal Work (untimed):

  • Sit Up Cross Body Crunches (25x)
  • Heel Touches (25x)

Sprint Tabata (same as above)

Finisher (immediately following the last sprint Tabata, complete this plank Tabata):

  • Front Plank (20 seconds) + Side Plank (10 seconds), repeat set 8x

The thumbnail photo I chose for this workout is one of my favorites, from a local 50K.  It wasn’t my fastest race, but what a great time I had that day!  I went into the race with very few expectations and ran better than I could have hoped.  I love it when that happens.  🙂

Watch and follow along with this workout on YouTube here:  https://youtu.be/tOKl3wWwsoQ

 

Thankfully, after all that running and sweating, we got to slow things down and stretch it all out today.  I’m really enjoying the Friday Flexibility series!  It’s holding me accountable to work on my mobility, which is something I neglect, to be honest.

This stretching workout is perfect for the beginning or end of a busy day and is meant to be relaxing, with gentle movements and long, easy holds in stretching positions that get an assist from gravity.  We are staying nice and close to the ground the entire time, so this workout is very BEGINNER-FRIENDLY.  No equipment or previous experience is required.

Full Body Floor Stretch - flexibility workout for runners from Pahla B Fitness

FULL BODY Floor STRETCHING Routine

Start by lying on your back with your knees bent.  Slowly lower one leg to the ground, hold and then return to bent knee position.  Repeat on the other side.

Pull one knee toward your chest and hold.  Repeat on the other side.

Straighten one leg for a hamstring stretch, hold.  Flex your foot and hold.  Point your foot and hold.  Repeat on the other side.

Pull both knees toward your chest.  Let your knees fall open to stretch your inner thighs.  Straighten your legs and hold, then return to the bent knee starting position.

Place one foot on top of the other bent knee.  Pull the bent knee toward your chest.  This stretches the outer thigh and glute muscles.  Repeat on the other side.

Turn over and lie on your belly.  Place your forearms flat on the ground near your shoulders and push your torso up for an abdominal stretch.

Push back into a Child’s Pose:  knees folded underneath your body, hips resting on your heels, arms outstretched and head on the ground.

Come up into a tabletop position.  Arch your back as much as you can toward the ceiling, then down toward the ground (Cat/Cow Pose) to stretch your back and abdominals.

From the tabletop position, twist your torso to lay your ear and shoulder on the ground and stretch your arm across your body.  Repeat on the other side.

Kneeling, pull your arms in front of you into a big hug.  This feels like a wonderful stretch in your upper back and shoulders.

Finish by leaning back and opening your arms wide to open your heart and stretch your chest muscles.

Watch and follow along on YouTube here:  https://youtu.be/yl4H5URN8No

 

I hope you have a good time with these exercise videos, Killer B!  Come and tell me on Facebook about your favorite workout this week!

Love Pahla

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