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Tabata Resistance Band Workout

This is not just "another" Tabata workout.  


I'm changing it up a little!


If you have resistance bands, get 'em out!  If not, you can do these same moves with nothing or with 5-8-lb dumbbells.  



















I like to change up my equipment periodically.  Doing the same exercises with different equipment challenges your muscles.  Resistance Bands force your muscles to stabilize all throughout the movement, differently from dumbbells. You may feel like you are being pulled in different directions at times, and, frankly, you will be! Engage your core by drawing your belly button in towards your spine and pull in your ribcage (especially while exhaling).


For the abs you will need either sliding discs, your own socks, 2 towels or 2 paper plates (see, you don't need to spend money on fancy equipment!). Sliding your feet works your abs in a whole different way than jumping them. You'll feel it!  Make sure to draw your belly button to your spine and squeeze your glutes together for support and to protect your back!


Disclaimer:  I usually create all of my routines.  This one, however, was created by my Pilates instructor, and I really love it.  He is a genius!

Printable PDF


Tabatas Protocol:

You'll perform each exercise 4, 6, or 8 times for 20 seconds and then rest for 10 seconds. On single-sided exercises you will need to switch sides either every round, every 2 rounds, or at the halfway round.


You'll need:

Repeating Interval Timer set for 6-8 rounds of 20/10

Resistance Bands (light-medium resistance)

Sliding Discs (like ValSlides) or just your socks, 2 towels or 2 paper plates

Stairs to run up and down


Beginner: 4 rounds per Tabata

Intermediate: 6 rounds per Tabata

Advanced: 8 rounds per Tabata



5 minutes walking, light jogging, jumping rope, yoga sun salutations or the Basic Mat Pilates Routine.


Ab Circuit:

10 Plank Jacks

10 Mountain Climbers

5 Double Knee-ins

5 Pikes

10 Alternating Arm Reach (5 each arm)


The Workout

Tabata 1: Squat with Alt Side Raise and Front Raise

Ab Circuit

30-second Stair Run


Tabata 2: Plank Bird Dog

Ab Circuit

30-second Stair Run


Tabata 3: Reverse Lunge and Bicep Curl

Ab Circuit

30-second Stair Run


Tabata 4: Lying Single Leg Hamstring Push

Ab Circuit

30-second Stair Run


Tabata 5: Single Leg Triceps Press

Ab Circuit

30-second Stair Run


Tabata 6: Plank w/ 1 Knee Dip and Opposite Leg Raise

Ab Circuit

30-second Stair Run



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