Tabata Workout #1
Tabatas.
They can strike fear into the best of us.
But they are AWESOME when it comes to fitness training!
Here's the deal. You set an interval timer (I use the free Gymboss app on my phone) for 4-8 rounds of 20 sec work and 10 sec rest.
You perform Exercise #1 for 20 seconds, then rest for 10 seconds, then do that same exercise for 20 seconds, rest for 10 seconds, etc., until you have completed all 8 rounds (or 4 or 6).
Then you have a 1-minute cardio interval! Ahhhh! It's like a break! Sort of...
Then you go on to Exercise #2 for 4-8 rounds of 20 sec work/10 sec rest.
Beginners: 4 rounds of each Tabata
Intermediate: 6 rounds of each Tabata
Advanced: 8 rounds of each Tabata
Got it?
Good!
You'll Need:
Jump Rope
Bench or Chair
Resistance Band (opt)
Warm-up:10-Minute Abs Routine:
45 sec Double Leg Lower/Lift
rest 15 sec
45 sec Plank with Side-to-Side Twists
rest 15 sec
45 sec Plank with Alternating Knees to Chest
Repeat this sequence 2 more times!
1 min Scissors
The Workout:
Tabata 1: Wide Squat Thrusts
1-Minute Cardio: High Knees
Tabata 2: Push-ups/Pike Push-ups
1-Minute Cardio: Jump Rope
Tabata 3: Leap Frogs
1-Minute Cardio: Lateral Hops
Tabata 4: Bench Tricep Dips with Leg Kick-Out
1-Minute Cardio: High Knees
Tabata 5: Air Squats (use a resistance band to help you get low and maintain proper form if needed)
1-Minute Cardio: Jump Rope
Tabata 6: Plank Thrusters
1-Minute Cardio: Lateral Hops