Hey Rockstar! I’ve got an awesome shred and sculpt tabata workout for you today. This is one of my favorite ways to combine strength and cardio for a fun and effective sweat session in a short amount of time!
In under 20 minutes you will get an epic full body burn with me, and a special BONUS ABS sequence from Coach Amanda, one of the coaches in my online fitness community Rock Your Life.
Speaking of community– I was at an event recently and almost every speaker touched on the importance of community and how vital it is to living a long, healthy life. Relationships and a solid community help us decrease our stress levels, combat anxiety, and depression and can even help us reach our fitness goals (1).
Having a support system when it comes to your goals makes you 95% more likely to reach them than if you were to go at it alone (2). So if you find that you are always struggling with your motivation levels and staying committed, take a look at the relationships and the people you surround yourself with.
Is your community building you up or is it getting in the way of your goals? Having support is so vital when making positive changes to your health and fitness. Here are three ways that a supportive community are helpful for you…
3 Benefits of Community
1. Support:
Have you ever had one of those days where the last thing you want to do is work out? Maybe you’re tired or stressed out and you start to talk yourself out of exercising, internally justifying the decision and even negotiating with yourself to in some way to skip your workout. We’ve all been there!
Which is why having a supportive community to show us that we’re not alone in the challenges we face on this journey is so important. We all need a helping hand from time to time and a community that you can rely on to lift you up is a game changer when it comes to sticking to your fitness goals!
2. Motivation:
The truth is, motivation is something that comes and goes. We can all set goals but sticking to them can be another thing altogether which is why having a group of people to lift us up and encourage us can be so beneficial.
Having friends who encourage you, cheer you on and empower you can be just the thing you need to find your motivation to show up to your workout or do your meal planning for the week.
3. Inspiration:
Not only are we more likely to mimic the behaviors of those around us (3), we also tend to push ourselves harder when surrounded by people who challenge and inspire us (4).
Working out with friends or having an accountability partner makes things more fun and when we add in the competitive level such as a group challenge, your motivation, consistency and results improve! Wanting to keep up with those around you can also make you push yourself harder than you would on your own and show you what you are truly capable of.
Thank you for being a part of my tribe and joining me and Coach Amanda for today’s fast and fun workout! You won’t need any equipment for this one – just #stopdropandbettyrock.
Great work with today’s workout! Now let’s get you a plan to put workouts like this together in a complete sequence that will strengthen your entire body! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Full Body Strength and Sculpt Circuit
Click to expand and see written workout descriptions.TABATA ONE
Jump Squats
- Stand with your feet hip distance apart, core engaged.
- Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
- Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.
- MOD: You can take the jump out and modify the jump squat with a full body extension, shooting your butt back behind you, hands come down to touch the side of your calves or reach for your feet. As you press up to stand, raise your arms up overhead.
Push Ups
- Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
- Perform push-ups by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
- Push back up. Keep your core engaged the whole time and your neck in neutral alignment.
- Mod: You can perform these on your knees or on an elevated surface.
- Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!
ABS – 2 rounds for (0:30)
Dead Bug Combo
- Lie face-up with your arms extended toward the ceiling, directly over your shoulders, and knees bent 90 degrees over hips, calves parallel to the floor.
- Keeping your shoulders down and feet flexed, engage your core and extend your right arm and left leg away from you.
- Tap your heel to the floor and return to center. Immediately repeat on the opposite side.
- Come back to starting position and lower arms and legs at the same time. Repeat combo.
Spider Climbers 
- Hold plank, belly button in and up. Make sure your hands are stacked below your shoulders and your back is not arched.
- Bring your right knee to your outside right elbow then place it back down. Repeat on the left and continue, maintaining a strong plank alignment.
- MOD: Perform the same movement with your upper body elevated on a chair or couch to take some of the pressure off and allow you to build strength in your core and arms. You can also do this from a kneeling position, driving your alternating knees to your elbows.
Superwoman Lifts
- Position yourself on your stomach on the mat.
- Extend your arms and legs.
- Lift your arms and legs off of the mat simultaneously.
- Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together.
Hip Dips
- Position yourself on your mat, on your elbow and knee, elbow stacked just below your shoulder.
- Lift up into a side plank, keeping the hips square in front of you.
- Lift your top arm up overhead and extend your top leg long as you drop your hip toward the floor.
- Switch sides and repeat.
TABATA TWO
Sumo Burpees
- Start in a standing position with your feet wider than hip distance apart.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
- Keep your core tight and do a push-up (optional) – jump your feet back to the outside of your hands, load your weight in your heels and use your momentum to power up into a jump.
- MOD: Take the jump out and also the push up if needed.
Split Squat Lunges
- Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
- Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
- MOD: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!
Way to show up today Rockstar!
Leave me a comment below to let me know where you’re working out from today, how you’re doing with your fitness goals, and what I can do to help you reach them – I love hearing from you!
I’d love to see YOU inside Rock Your Life…
…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!
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- Umberson D, Montez JK. Social relationships and health: a flashpoint for health policy. J Health Soc Behav. Web. 2010.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/ - Wing RR, Jeffery RW. Benefits of Recruiting Participants with Friends and Increasing Social Support for Weight Loss and Maintenance. J Consult Clin Psychol. Web. 1999. https://www.ncbi.nlm.nih.gov/pubmed/10028217
- Plante TG, et al. Effect of Perceived Fitness Level of Exercise Partner on Intensity of Exertion. Journal of Social Sciences. Web. 2010. https://www.psychologytoday.com/sites/default/files/attachments/34033/jssarticle.pdf
- Feltz DL, Kerr NL, Irwin BC. Buddy up: the Kohler Effect APplied to Health Games. Journal of Sport and Exercise Psychology. Web. 2011. https://www.ncbi.nlm.nih.gov/pubmed/21808077
