Sat, 19 May 2012 09:00:22 -0700WeeblyWed, 04 Apr 2012 08:53:27 -0700http://www.tashaalbert.com/2/post/2012/04/spartan-workout-tash-ified.htmlI'm just going to say it... this workout isn't for everyone.  You need 90 minutes, a wicked playlist, and the most motivated attitude you can dig up!  It's tough. 
You also need: a treadmill and some floor space or an area outdoors with a hill to run up and down.  The workout is written for a treadmill, modify it accordingly if going outdoors!

3 km run at 6.5, will take under 16 minutes.

100 lunges

10 minute run doing the following:
6.0 1 minute
7.5 1 minute
6.0 1 minute
7.5 1 minute
6.0 1 minute
7.0 1 minute
6.0 1 minute
7.0 1 minute
6.0 1 minute
7.5 1 minute

100 explosive calf jumps (think jumping rope but higher and a little slower!)

10 minute run of the following:
Incline of 6
4.0 1 minute
5.5 1 minute
4.0 1 minute
6.0 1 minute
4.0 1 minute
6.5 1 minute
4.0 1 minute
7.0 1 minute
4.0 1 minute
7.5 1 minute

100 push ups

5 minute run of the following:
Run at a steady state of 6.5 but alternate incline from 1 to 3, back and forth each minute.
5 minute run of the following:
3 incline, run alternating between 6.0 and 7.0 each minute

100 squats

3 km run at 6.5, should finish in under 16 minutes.

In total, it's an hour of running plus however long it takes to do the interval exercises.  

Take breaks when you need them!  You will feel like amazing when you are done!  It's worth it to push through and finish - because there's NO QUITTING!
  ]]>Sat, 24 Mar 2012 14:38:22 -0700http://www.tashaalbert.com/2/post/2012/03/long-and-tough-worth-every-minute.htmlIt's been awhile since I posted an at home fitness class!  I loved my workout today and really would love to share it with those looking to push themselves this weekend!  
My inspiration today came from looking through Pinterest and seeing lots of fun workout ideas.  I find though many online workout do not provide the level of intensity I am looking for (not all but some).  This was a mashup of two exercises I read (with Tasha twists added) and then another series that I created because I wanted more upper body!
Let's get started!
Start out on treadmill, or outside:
Minutes
0-2       walk at 4 mph
2-5       run at 6 mph
5-10     run at 6.5 mph
10-15   run at 7 mph
15-20   run at 6.5 mph
20-30   interval 6 and 8 mph (1 minute each)
30-32   walk at 4 mph
32-41   interval 6 to 8.5 back to 6 then 8 (1 min ea)
41-42    run at 9 mph
42-44    run at 6 mph
44-45    walk at 3.8
*make sure to take breaks when you need to and drink water!  I had to take 10-20 second breaks throughout.

THEN:
60 jumping jacks
40 crunches
10 sit ups
10 tricep dips (feet on ball, if you want to push yourself!)
10 feet inclined push ups
20 side lunges (each leg)
30 kick your butt running on the spot
5 squat jumps
10 oblique crunches (each side)
15 full sit ups with alternating extending 1 leg

Quick Upper Body - opt for heavy weights as we are doing few reps
10 bent over rows
10 tricep extensions
repeat 3x

10 bicep curls
10 shoulder presses
repeat 3 x

10 forward raises
10 upright rows
repeat 3x

There - by now you should be TIRED!  I am! ]]>Tue, 03 Jan 2012 21:48:37 -0700http://www.tashaalbert.com/2/post/2012/01/make-it-happen.htmlKeeping with New Years resolutions and understanding that only YOU can make it happen - I bring you today's workout!  

This is also a great way to prep for boot camp, starting January 16th!  Keep on top of these classes you can do at home and the first day of boot camp won't be SO bad;-)

Warm Up

1 Lunge Jump, Shoulder Press, repeat for 30 seconds
30 seconds pushups
30 seconds calf raises (add bicep curls if you wish)
30 second burpees
Rest for 20 seconds.  
Repeat 2 x

30 seconds high knees
30 seconds squats
30 seconds forward raises, while marching
30 seconds squats
Rest for 20 seconds
Repeat 2 x

30 seconds tricep kickbacks or dips
30 seconds bicep curls
30 seconds mountain climbers
30 seconds side to side lunges, touching the floor
Rest for 20 seconds
Repeat 2x

30 seconds plank
30 seconds crunches
30 seconds plank, jumping legs open and close
30 seconds crunches
Rest for 20 seconds
Repeat 2x

Enjoy your workout!  Make sure you cool down afterwards. ]]>Sun, 18 Dec 2011 14:04:08 -0700http://www.tashaalbert.com/2/post/2011/12/8-days-til-christmas-counting-today.html8 Minutes, 8 Exercises, 8 Days 'Til Christmas (if you count today;-)

You will need weights for the first three exercises.  
Interval: 50 seconds work, 10 seconds rest.
Do the first 4 exercises with the interval times.  Then take a bigger break (ie: 1 minute).  Then do the last 4 exercises with the interval times suggested.

1.  2 squat jumps (weights in hands), 2 push ups.

2.  1 squat with weights in hand.  2 push ups.  1 high knees jump.

3.  6 counts (both legs count as 1) high knees, weights in hand.  6 on the floor mountain climbers.

4.  Push ups, after each push up, bring one knee out to the side and tap your knee with same side hand.  Alternate sides after each rep.

Take a bigger break.

5.  2 push ups, jump onto a bench (or step up on to a chair).

6.  Star Jacks

7.  180 degree burpees with 1 push up.  The 180 degree means when you come up from the floor, jump 180 degrees!

8.  1 leg push ups, alternating legs each rep.

So hard!  Loved it!     ]]>Sat, 17 Dec 2011 13:06:32 -0700http://www.tashaalbert.com/2/post/2011/12/8-minutes-no-excuses.htmlQuick and easy.  Ok, NOT EASY!  There's a reason it's only 8 minutes!

Intervals of 50 seconds exercise with 10 seconds rest between exercises.  After you go through the four exercises once, do it again for a second round! Take a 30 second to 1 minute break between doing the second round.

1.  2 squat jumps, touching the floor, 1 high squat jump (get your knees hip height if you can!), hands hit knees.  Then 2 lunge jumps.

2.  Knee to elbow push ups

3.  Low lunge jumps with kicks.  TO DO THIS:  get in a low lunge, the opposite hand of the front foot rests on floor parallel to front foot.  Jump lunge, switching this position 3 x.  Then take back foot and kick it forward, coming to a standing position.  Keep repeating!

4.  2 frog jumps, burpee, jump squat and 180 degree jump squat.  

Cardio-wise and leg wise, this rocked!  Have fun! ]]>Fri, 16 Dec 2011 13:36:58 -0700http://www.tashaalbert.com/2/post/2011/12/double-the-fun.htmlI haven't worked out in 10 days due to Christmas coming early, getting sick and doing some travelling. It just never worked out - which is pretty rare for me, I do try to fit it in when I can.  Especially when you only need 15 minutes to get a solid workout in.

Back at it today though.  Definitely felt the first three minutes as my body remembered how to work.  I struggled with the push ups, which are a strength of mine.  

Let me know how it works for you!
TOTAL WORKOUT TIME:
27 minutes or
13.5 minutes per circuit


Circuit 1
30 second intervals with 10 seconds of rest.
1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of skipping.  For the first round of skipping do regular skipping (for a calf workout), the second round do high knees.

2 frog jumps, then 2 push ups.  Add difficulty by bringing your elbows to your sides! (remember do this exercise for two intervals before moving on!)

2 rounds of skipping

Squat with weighted shoulder presses (hands at shoulders, press hands overhead towards the sky). Hands lower back to shoulders.  Squat.  Bring your weights down to floor while squatting down.  Come back to starting position.  Do this round twice!

2 rounds of skipping

Elevated Push Ups (feet on a stable raised object - such as a couch or chair).  Do two intervals!

2 rounds of skipping

Chair Knee Raises with Squats.  Stand on one side of a chair, step the leg closest to chair up onto chair.  Bring other knee up towards chest.  Step back down to ground.  Squat.  On the 2nd round do the other leg.

2 rounds of skipping

Lunge Jumps

2 rounds of skipping.

Circuit 2
30 second intervals with 10 seconds of rest.1st round.  Do each exercise twice (back-to-back).  Then before you move on to the next exercise you do two rounds of jumping jacks.  For the first round of jacks do touch the floor jacks, the second round - regular jacks.

Crab Push Ups.  Sit on your glutes, hands under shoulders, fingers towards toes.  Lift glutes, heels under knees.  Weight on 1 foot, flip your body into a plank position going that direction.  Do one, 1-legged push up.  Flip back.  Do other side.  Remember, same deal as last circuit - do this exercise for two intervals!

2 rounds of Jacks

180 degree Burpees!  A complete burpee but add a 180 degree squat jump at the end of each burpee.
Do this for two intervals!

2 rounds of Jacks

Isometric Plie Squat with Forward Raises.  Holding a plie squat (same as a sumo squat - feet are turned out 45 degrees, knees follow the middle toe), do forward raises.  2 rounds!

2 rounds of Jacks

2 push ups, roll, Jump up into a squat.  Feet together.  Hop as far as you can the same direction you just rolled from.  Side Lunge.  Hop back, feet together, side lunge.  Do this for two rounds!

2 rounds of Jacks

Isometric scissor crunches with hands raised.  Lie on your back.  Lift one leg six inches off the floor.  The other leg extends towards the ceiling.  Hands are by your hips, six inches off the floor, palms facing down.  Crunch your shoulders off the ground.  This is the position for the exercise!  Now the exercise is to simply pulse crunch in this position!  For the second round, switch your legs!

2 rounds of Jacks

And you are DONE!   ]]>Sat, 27 Aug 2011 15:29:34 -0700http://www.tashaalbert.com/2/post/2011/08/100-200-300-in-4-8-6.htmlThe time for the second exercise might be generous.  It's hard for me to judge as I did the previous burpee challenge immediately before this round of exercises.  So my quads were already exhausted.  Let me know what you think about the times posted - these were my times and your times will probably kick butt on them!
Approximate time needed for this workout: 20 minutes


Take lots of breaks when you need them, and take bigger breaks between exercises.  Drink lots of water and make sure you warm up and cool down!

100 push ups - whatever style you want!  
Goal time: 4 minutes

200 squats
Goal time: 8 minutes

300 crunches 
Goal Time: 6 minutes  

Hope you enjoy this round!

Exercise breakdown:
Push ups, make sure you keep your core nice and tight throughout.  If you find that your back is scooping out (belly button is falling towards the floor) STOP DOING THIS EXERCISE!  It's not worth hurting your back!

Squats, make sure your knees do not extend past your toes.  Try to make sure your knees follow the midline of your foot and is not leaning to the inner or outer edges of your feet.  

Crunches, keep a fist or apple distance between your chin and chest.  Be conscious of keeping your shoulder blades flattened and not drawing your shoulders forward or up towards your ears.  Fingers can rest at ears but should only be used to support your head, NOT to pull your head up.  If you find yourself pulling your head in order to crunch - stop doing this immediately!  The crunches can be pulse style crunches as well! ]]>Thu, 25 Aug 2011 14:13:51 -0700http://www.tashaalbert.com/2/post/2011/08/10-minute-burpee-challenge.htmlToday's challenge is simple: 10 minutes of burpees with the goal of achieving 100 burpees!  

Good luck - and let me know how you did!  Feel free to post your results here under comments!  

To Perform a Burpee:
1.  From a standing position, either jump down or lower yourself down to the ground into a plank position (hands under shoulders, arms straightened, body facing ground, weight either on your toes or your knees.  Body creates a board/plank).  
2.  Jump or step your feet towards your hands.
3.  Jump up, bringing your knees towards your chest OR stand up, if you wish to eliminate any impact!

INCREASED MODIFICATION:
Feel free to add a pushup when you are in the plank position!  I personally will not be doing the increased modification as I am certain this is going to be challenging enough for me as is! ]]>Tue, 16 Aug 2011 16:06:56 -0700http://www.tashaalbert.com/2/post/2011/08/cardio-machines-galore.htmlSo today's workout is a mixed cardio workout!  

This is what I did but you are welcome to improvise, I've included some tips below for 'non-machine' alternatives!

20 minutes high intensity elliptical
15 minutes moderate intensity treadmill
10 minutes high intensity Stairmaster

My goal was to include some arms after this but alas, children have deferred my upper body workout for a little while!

Alternative cardio:
1 minute of each:

Jump Rope (no rope actually needed!)
Jumping Jacks
High Knees
Jumping Jacks
Lunge Jumps
Jumping Jacks
Repeat!

March on the spot to bring your heart rate down.
Run either outside for 15 minutes OR on a treadmill OR on the spot for 5 minutes!

March on the spot to bring your heart rate down.

Then either using stairs in your house OR a stair climber OR a single bench or stair:
Climb stairs for 5 minutes, taking breaks when you need them!

Drink lots of water when you are finished and bring your heart rate back down by marching on the spot.  

Stretch once you have your heart rate back down to a comfortable, resting rate! ]]>Fri, 12 Aug 2011 18:14:15 -0700http://www.tashaalbert.com/2/post/2011/08/burning-glutes.htmlGot this workout from my fav workout guru!  

15 minute workout

The first 8 minutes consist of:
16 rounds of 2 intervals of 15 seconds, no rest for the entire 8 minutes!

1st exercise: Mountain Climbers on medicine ball - hands on medicine ball (I used a 12 lbs).  You can do the mountain climber on the ground as an intermediate modification or standing up as a beginner modification.

2nd exercise: Lunge Jumps holding medicine ball (or weight, if you have that more accessible).  Modification: no weights or medicine ball.  Impact modification: step the lunge, don't jump.

The next 4 minutes consist of:
1st exercise: 10 plie squats with knee tucks to overhead medicine ball.
Description:  Stand in plie squat (feet turned out 45 degrees, knees over ankles).  Knee should line up with the middle toe.  
Have a medicine ball or weight and lift overhead.  Straighten your legs and lift your right knee and bring the medicine ball/weight down towards your lifted knee.  Sink back down into plie squat.  
Do 5 reps on right, then 5 reps on left.


2nd exercise;
5 left leg squat
5 right leg squat

Repeat these two exercises 4 times (takes about 4 minutes!)

Calf Raises:
Standing on a step, toes on edge (use a stair):
16 calf raises on both feet (I had 15 lb weights in each hand)
16 calf raises on left foot (I had one 15 lb weight in right hand)
16 calf raises on right foot (I switched the 15 lb weight to left hand)
Repeat individual foot raises adding a pause at the top of each rep.
Then do 16 calf raises on both feet again (I had 15 lb weights in each hand again).  


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