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Candace Dorsey Candace Dorsey

Chair Cardio Movements for Lower Body Injuries

I sprained my ankle in Chicago after graduating from the NTA program back in February. Ever since my entire right foot has not been the same. I re-injured it a month later that developed into a stress fracture; which leads me to the boot! And even though I am no longer in a boot, the doctors have found that I have a tarsal coalition that can lead to surgery or wearing orthotics for the rest of my life. So while I am weighing my options, I have been getting creative in my workouts so that I don’t make it worse.

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Candace Dorsey Candace Dorsey

4 Minute Plank Tabata Challenge

Tabata workouts are a great way to improve endurance or if you are short on time. It’s a high intensity interval training (HIIT) workout that last about 4 minutes!  There are many varied tabata style workouts that you can do, all you have to do is follow this simple guideline:

20 sec: work out

10 sec: rest

Complete 8 rounds

So for the first 20 seconds, you workout as hard as you can and then rest for 10 seconds. This is for one set. In total, you will complete 8 rounds. You can do whatever workout you would like that targets large muscle groups: burpees, squats, lunges, planks, etc.

For this particular tabata, we will be targeting the most love/hate muscle group - abdominal; using planks as the workout!

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